Life gets busy, and getting to the gym isn’t always realistic.
Whether you’re short on time, can’t leave the house due to weather, family, having low energy, or just prefer training at home, you don’t need a full gym setup to stay consistent.
You can still get an effective, challenging workout right in your living room, basement, or even outside.
Here are 5 of the best at-home exercises ... no gym, minimal or no equipment, and proven to keep you strong and on track with your goals:
1. Bodyweight Squats
Why: Builds lower-body strength while engaging your core and increasing heart rate.
Pro Tip: Slow the tempo (3 seconds down) or add a pause at the bottom for extra burn.
2. Push-Ups (or Incline Push-Ups)
Why: Works the chest, shoulders, triceps, and core all at once.
At-Home Mod: Use a couch, chair, counter, or wall for incline push-ups if full push-ups aren’t accessible yet.
3. Plank Variations
Why: Strengthens the core, shoulders, and posture while improving overall stability.
Switch It Up: Side planks, shoulder taps, or plank holds for time.
4. Lunges (Walking or Stationary)
Why: Targets quads, hamstrings, and glutes while challenging balance and coordination.
Small-Space Friendly: Reverse or stationary lunges work just as well indoors.
5. Burpees or Jump Squats
Why: Full-body strength + cardio for fast, efficient workouts.
Modification: Step back instead of jumping or remove the push-up if needed.
Bonus Tip
Turn these movements into a quick circuit using AMRAP (as many rounds as possible) or EMOM (every minute on the minute) style training. You can also add in any bands, dumbbells, or kettlebells you may have at home to make it that much more effective of a workout!
You only need 15–20 minutes for a highly effective at-home workout.
You don’t need fancy equipment or a perfect setup to stay consistent.
With these simple movements, you can build strength, boost endurance, and keep momentum ... all from home.
This article was written by Sage Schuman, N.A.S.M. Certified Personal Trainer and Sports Nutrition Specialist.