Top 7 Exercises – Do at Home Without Gym Equipment

Exercising improves the oxygen flow in the body, notably the brain. When you do workouts you will realize that the body feels more energetic and relaxed. It decreases your chances of getting common diseases like blood pressure, heart conditions, among other diseases. Other than that, it gives you more energy, ensuring you are fit and your health condition is at its best. Here, we give you some of the top seven exercises to do at home without a piece of gym equipment.


squat workout

Squats are one of the easiest exercises you can do. You can choose to do the one-legged squats or even do the bodyweight squats. They are generally suitable for your whole body.

How to do: Stand with your legs and ensure your feet are apart. Stretch your hands out straight. Start by pushing your hips and butts back and bending your knees in the process. Look up straight ahead. Ensure that you keep your back flat and your chest up. Your back should remain in that position throughout the exercise. Squat low, then up again to the starting position by driving your heels, up and down.

Walking and running.

Top 7 Exercises - Do at Home Without Gym Equipment 1

This is another, non-expensive and effective exercise to do at home, without the gym equipment. You need a good pair of light but comfortable running shoes. If you focus on this, you will notice your body transforming.

How to do: Try by walking, then walk a little bit fast, as you pick the motion, start running a slow jog for about 20 to 30 minutes. Increase this time, at least 5 minutes a week.


Top 7 Exercises - Do at Home Without Gym Equipment 2

Crunches are known to make your abs secure. This is a successful way to run your fitness journey. They are vital for general body strength.

How to do: For comfort, lie on a carper or your work out mat. Bend your knees to ensure that your feet are flat on the floor. Cross your arm in front of the chest. Lift your shoulders using your abdominal muscles and pause a little bit. Do not lift all your back from the floor; this can result in a back strain. You need to be careful. Move slowly back down, until your shoulders are flat on the floor. Always ensure you control your movement. Go from one to about 10 for your start. You can keep increasing the movements with days.


push ups

Push-ups help work on your shoulders and chest. They are an excellent muscle-building exercise. They are a good deal, give them some concentration.

How to do: Start by placing your hands on the floor. Ensure they are apart. Now lower yourself down until your chest almost touches the floor. Squeeze your abs as you lower and raise your body. Ensure you keep your elbow close to your sides. This helps to protect your shoulders. Do a number of this daily.

Triceps dips

Triceps dips

You do not need a machine to do some work out on the back of your arm. Use your body weight.

How to do: Have your hands on the edges of a sit. With your legs in front, bend at a 90-degree angle position. With your shoulders down, slowly bend the elbow. In this process, ensure you are lowering your butt towards the flow. Pause then return to the sitting position. Put some pressure on your hands. Do this until your triceps fatigue.

Jump Step-up

Jump Step-up

This helps a lot with your fitness. You need a bench.

How to do: Stand on one side of a bench. Place your left foot on it, Drive your left foot. Then push your body up with force. Have your right foot on the bench and your left one on the floor. Continue pushing your body up and repeat this.

Skipping a rope

Top 7 Exercises - Do at Home Without Gym Equipment 3

This is a perfect exercise for beginners. It helps in both fitness and health; this is because it helps burn down calories.

How to do: Get the right surface. Start with your hands in a ready position, pretend to jump. Then do the real thing, be patient with yourself, and go slow.

You realize you do not need expensive machines to keep a healthy lifestyle. Home workouts are valid. Try some or all the above top seven exercises to do at home without gym equipment and watch the progress.

Links to the images include:

The sourcing requirements for the article are:

Robert Nichols

Robert is a full-time blogger, father of 1, and certified working and sharing fitness information. He also regularly contributes to on the latest topics and trends in health & wellness. When he not writing she can be found running and doing intermittent fasting.

Recent Posts