17 Easy Workouts To Do At Home

Why sacrifice your health even when we all are spending much time at home? Love your home comfort? Want to exercise but leaving home is difficult? Try out some easy and effective workouts to do at home to keep yourself in shape and fit.

Yes, you can work out at home if you worry about gym-based pieces of equipment. We assure you with these exercises with nil to minimum equipment required to maintain those biceps and triceps.1

These super easy workouts to do at home will stop you from giving excuses and start putting in some effort.

So let’s see what exercises can fit in your living room and convert it into your gyming area.


Fix A Warm Up Round Before You Start Your Workouts To Do At Home.

Warm-up is like a ritual that everyone must follow diligently. Warm-up prepares your body against any injury. It need not be an extensive one, 5 – 10 minutes of warm-up can help you.

What can you do in warm-up rounds?

  • Jog on the spot for 5 minutes
  • Try 10- 20 jumping jacks.
  • 10- 15 push-ups.
  • Extend and rotate your arms clockwise and anti-clockwise 10 times each.

Workouts To Do At Home To Tone Up Your Arms And Upper Body

 1. Side Plank

workouts to do at home
Image source: Klaus nielsen / pexels

The side plank is perfect if you want to lose arm fat. It gives toned arms. In this, one has to balance on their arm and wrist.

Difficulty level: Moderate/ Intermediate to difficult.

How Many Planks Are Enough: 5-8 sets of 4 reps on each side.

Steps To Follow

  1. Start with the right side. Lie on your right and put your hand firmly on the ground.
  2. Your hand must be beneath your right shoulder.
  3. Straighten your legs and put your left leg on your right leg. Rest your left foot on your right one.
  4. Now gently raise your hips above the ground while contracting your abs inside.
  5. Try to balance your body weight on your right hand.
  6. Raise your left arm forming, an extension.
  7. Stay in the position at your convenience.
  8. Shift the side and repeat the above steps with the left side.

2. Push-Ups

workouts to do at home
Image source : Keiji yoshiki / pexels

Push-ups are easy, and one of the basic bodyweight workouts to do at home. It not only tones up your arms but also works on the core to give strength to the upper body. This traditional exercise benefits2 the lower back also.

Difficulty level: Easy

How Many Push-Ups Are Enough: For beginners, 10-20 are enough.

Steps to Follow

  1. Come in plank position for this, you have to lie straight on your stomach and bring your hands near your shoulders.
  2. Straighten your legs and point your toes towards the ground.
  3. Now smoothly raise your body while shifting your body weight on your hands.
  4. Wide-open your hands so bodyweight gets equally distributed.
  5. Now inhale and use your arms to lift your body above.
  6. Then exhale and bend your arms to bring your chest near the floor.

NOTE: Every time you push your body above, make sure your arms are straight. If initially straightening your legs is hard, then you can bend your knees.

3. Downward Dog To Plank Position

Another great at-home workout is combining downward dog pose and planks. It engages the glutes and abs and stretches out your back muscles and hamstrings. It also helps in improving posture.

Difficulty level: Easy / beginner

How Many Planks Are Enough: 10-15 for Beginners.

Steps To Follow

  1. Start with the downward dog position. To come in a downward dog position, sit on your knees with your toes touching the ground. Raise your arms and put them in front of you. Now stand while putting pressure on your hands. Your body will make an inverted v shape.
  2. Now sway your body forward and come into plank position.
  3. Make sure your arms are straight and stay in for a few seconds.
  4. Now gently move your body backward, and come to the original downward dog position.

4. Plank To Dolphin

workouts to do at home
Image source: Marta Wave / Pexels

Try out this one of the easy workouts to do at home to calm your brain and release stress. It has great benefits for women as it saves them from osteoporosis. Practice this to get stronger arms and shoulders.

Difficulty level: Easy to moderate

How Many Planks Are Enough: 10-15 for Beginners.

Steps To Follow

  1. Start with a plank position. Place your forearms or elbows on the ground. Your fingers facing outwards
  2. Keep your legs straight and your toes pointing to the floor.
  3. Now transferring weight on your forearms, raise your body and hips to make a V and push them backward.
  4. Hold for a second, and now sway your body forward.
  5. Come in a plank position resting your forearms on the floor.

5. Chair Dips

Chair dips are easy to do workout at-home exercises that build triceps. It works on the upper arms, elbows, and shoulder muscles.

Difficulty level: Easy /Beginner

How many chair dips are enough: Start with 10 to 20 chair dips if you are a beginner.

Steps To Follow

  1. Take a chair and stand facing opposite to the chair.
  2. Now fold your knees and place your hands behind the chair. Place your hands that your fingers are inside, and your palms face your back.
  3. Now fix your hands firmly on the chair and move your upper body forward. Extend your arms a bit.
  4. Your bottom should stay above the ground.
  5. Next is to inhale and push your body down with the help of your palms. Bring your knees at an angle of 90 degrees.
  6. Exhale and push your body up to the starting position.
  7. Repeat the steps to complete the rounds you are comfortable in.

6. Plank Jacks

Workouts to do at home
Image source : Marta Wave / pexels

It is the combination of planks and jumping jacks that works best as a core-strengthening exercise. It is a complete workout for your upper body.3

Difficulty level: Easy / beginner

How Many Plank Jacks Are Enough: 8-12 for beginners

Steps To Follow

  1. Come to the plank position and place your palm flat on the floor. Keep your hands shoulder-width apart.
  2. Legs stretched outback, and toes perpendicular to the ground.
  3. Jump and stretch your legs apart and then jump and join legs as you do in jumping jacks.

7. Superman Arm Extention Exercise

Get some ideas from Superman and blend them into your daily fitness regime.

Difficulty Level: Easy / beginner

How Many Rounds Are Enough: 20-25 initially

Steps To Follow :

  1. Lie flat on your stomach. Fold your elbows to make a 90-degree angle.
  2. Now lift your shoulders, chest, arms, and feet from the floor and feel like a Superman swaying in the air.
  3. Staying in this position, stretch your arms out.
  4. Return to the initial position and bring your feet, chest, and shoulders down to the floor.

Workouts To Do At Home To Get Toned Legs And Lower Body.

8. Squats Jack

workouts to do at home
Image source: Leon ardho / pexels

Squats are best for legs. Squats jack adds to the sculpting benefits of Squats.

It works on hip and thigh areas well. Adding jumping jacks to squats creates a fire combination that tones your legs.

Difficulty level: Moderate /Intermediate

How many squats are enough: For beginners 5 sets of 4-5 reps with a rest of 1 minute between the sets.

Steps To Follow:

  1. Stand straight with joined feet. Resting your arms on the sides.
  2. Jump, open your legs, and fold your knees in a squat position.
  3. Clasp your hands.
  4. Now get up jump, and close your legs.
  5. Raise your arms above your head to clap or join hands.
  6. Repeat the steps to complete a few rounds of Squats.

9. Lunges

workouts to do at home
Image source: Julia Larson / pexels

Lunges are of great help for athletes it builds strength in your leg muscles. These basic lunges are beginner-friendly and perfect for workouts to do at home.

Difficulty level: Easy or beginner

How Many Lunges Are Enough: 5 sets of 5 lunges with each leg with 1-2 minute rest between switching legs.

Steps To Follow

  1. Stand straight, tall on the floor.
  2. Open your legs shoulder-width apart and turn to your right.
  3. Rest your hands at your waist.
  4. Now make sure your knees are bent at 90 degrees and bend your left knee to enough to touch the ground.
  5. Make sure your right knee remains parallel to the ground.
  6. Put weight on your right leg while bending.
  7. Stay in for a few seconds then, return to the original position.
  8. Repeat the above steps with another leg.

10. Single-Leg Squats

workouts to do at home
Image source : Ketut Subiyanto / pexels

If you want some intense exercises single-leg squat is perfect. It needs strength to squat on a single leg so, one must only try it if you are not a beginner. It requires great control so try these if you are a pro at balancing body weight on your single leg.

Difficulty level: Hard

How many single-leg squats are enough: 3 to 4 sets of 5 reps on each side

Steps To Follow

  1. Stand on your right foot and extend out your left foot.
  2. You need not raise your left foot much raise, a few inches above the ground where you feel comfortable.
  3. Extend your arms out or place them on the sides.
  4. Bend your right knee and push your hip out or backward while bending.
  5. Make sure your knee bends enough to make it perpendicular to the ground.

11. Bridge Workout

Another easy home workout is the bridge workout. It primarily works by balancing weight on hands and legs. Your legs get toned up. It benefits the lower back and eases out pain in it. If you have pain in the knees or back you can leave squats and adopt a bridging workout in its place.

Difficulty level: Easy /Beginner

How many bridges are enough: 4 sets of 7-8 reps and taking a minute break between sets.

Steps To Follow

  1. Lie on your back with hands on your sides and legs stretched out straight in front.
  2. Now fold your knees and place your feet on the floor keeping your legs shoulder-width apart.
  3. Place your palms firmly on the floor.
  4. Now shifting, weight on your palms and feet raise your hips. Make sure to place your shoulders and arms on the floor.
  5. Hold this posture for 30-40 seconds.
  6. Slowly lower your hip come back to the starting position and repeat.

12. Step Up The Stairs

Workouts to do at home
Image source : Andrea piacquadio

Climbing stairs is considered one of the best at-home workout exercises for the legs. You can climb 500 stairs or, you can find an elevated area and get going.

Difficulty level: Easy /beginner

How Many steps are enough: 20 sets of 5-8 reps are enough.

Steps to follow

  1.  If you have one or two stairs, it is easy to start.
  2. Start with your right foot on the stairs and your left foot on the ground.
  3. Shift your weight on your right foot and raise your left foot.
  4. Now come to the initial position. Change the leg, and repeat the same with the left foot now.

13. Warrior Pose 

yoga poses for beginners
Image source : Elina fairytale / pexels

This modern yoga asana can be a part of workouts to do at home4. It engages the legs, hips, and hamstrings. Easy to practice. It makes your arms and shoulders strong. It helps in improving balance and fills your body with energy. To ace this you have to follow a few steps.

Difficulty level: Easy /beginner

How many repetitions are enough: 4-5 times with each leg.

Steps to follow

  1. Stand straight with feet shoulder-distance apart.
  2. Move your right and left foot towards the right.
  3. Now turn your torso right side.
  4. Extend your arms out, raise them above your head, and, join your hands in a namaskar position.
  5. Bend your right knee to make a 90-degree angle and stretch out your left leg.
  6. You will feel stretch in both legs. Both legs must be far enough that you can stretch your left leg behind.
  7. Hold this position for 20-40 seconds.
  8. Straighten your legs, bring your hands down, and relax by coming to the starting position  Repeat this with your left leg also.

14. Wall Sit

Wall sit is a great option for workouts to do at home. Skip squatting if your back is not so strong and you are a beginner. Wall sit is a perfect substitute as it builds endurance in your muscles. It especially works on calves, glutes, and the front of your thigh.

Difficulty level: Easy / Beginner

How many wall sits are enough: Start with 3 sets of 4 reps.

Steps to follow

  1. Choose a wall to stand erect with a wall touching your spine or back to the wall.
  2. Fold your arms. Open your legs and place your feet at shoulder distance.
  3. Bend your knees 90 degrees to get in a position like you are sitting on a chair.
  4. Hold the posture for 30 seconds.
  5. Now slowly stand up and relax.
  6. Repeat these steps 10 – 15 times.

Easy Full Body Workouts To Do At Home.

15. Burpee

It forms a part of strength-building full-body workouts. With immense health benefits, it maintains blood pressure and improves brain functioning.

If you are ready to shed sweat, follow the steps to ace these burpee workouts at home exercises.

Difficulty level: Moderate to difficult if you are a beginner.

How many burpees are enough: 2 sets of 4 reps for beginners.

Steps To Follow

  1. Bend your knees and get into a squat position.
  2. Keep your hands in front of you.
  3. Jump and place your legs straight behind you with your palms on the ground. Bring your chest near the ground.
  4. You are now in a pushup position.
  5. Next is to jump and again come in the starting position.
  6. You are again in a squatting position. Now stand straight.

16. Bicycle Crunches

workouts to do at home
Image source : pixabay / pexels

If you are looking for something to work on your abs, try out bicycle crunches. These crunches also help in shedding fat as they work on the abdomen and burn out belly fat.

Difficulty Level: Moderate

How many bicycle crunches are enough: Start with 2-3 sets of 10-15 reps.

Steps To Follow:

  1. Lie on your back. Fold your knees like you are ready to pedal and bend your elbows.
  2. Hold the back of your head with your hands.
  3. Now start pedaling and move your legs and elbows simultaneously.
  4. While pedaling bring your left knee and right elbow closer to your chest.
  5. Next, Bring your right knee and left elbow near the chest.
  6. Repeat these steps by switching sides. This has to be really fast and remember to breathe passively in between.

17. Mountain Climbers’ workout

This core-strengthening total body workout is perfect for getting in shape. Climbing is usually done on mountains and is quite a strength engaging. But when done on the ground it keeps your body flexible. It makes multiple muscles work at a time and helps you burn extra calories.

Difficulty level: Easy/ Beginner

How many mountain climbers are enough: Do 10-15 climbs in one go if you are a beginner.

Steps To Follow :

  1. Start with a plank position. Spread your fingers and shift body weight on your hands and toes.
  2. Now pull your right knee inside near your chest.
  3. Now take back your right knee and pull inside your left knee.
  4. Repeat this by switching legs.
  5. Make sure the leg is away from the chest, and must be straight and in alignment with your spine and head.

 Final Words

The above-listed easy workouts to do at home are great options if you want to ditch heavyweights and still want to be in shape.

As you become more comfortable with workouts to do at home, you can add on the number of rounds to increase the difficulty and strengthen your core.

Frequently asked questions:

Q. Should I work out if I’m stressed?

  • Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits. It pumps up your endorphins. Physical activity may help bump up the production of your brain’s feel-good neurotransmitters, called endorphins.

Q. Should I relax or work out?

  • If they are still feeling unmotivated or tired then it may be best to head home and relax. On the other hand, if you are feeling a little better after the warm-up then move into the workout, but decrease the intensity and/or volume. Do not aim to set personal records. Take a little longer between sets if needed.

Q. Is it OK to skip a workout for 2 days?

  • It’s okay to miss one or two workouts but the key is never to skip more than two days in a row. Why? If you don’t want to lose your gym motivation, you need to keep up with your healthy routine and not skip your fitness class for more than two days.

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  2. Fiuza-Luces, Carmen, et al. “Exercise benefits in cardiovascular disease: beyond attenuation of traditional risk factors.” Nature Reviews Cardiology 15.12 (2018): 731-743. ↩︎
  3. Salatto, Robert W., et al. “Caffeine’s effects on an upper-body resistance exercise workout.” The Journal of Strength & Conditioning Research 34.6 (2020): 1643-1648. ↩︎
  4. Strothenke, Elena Rover. “No-sweat home workouts.” Prevention 60.10 (2008): 179-179. ↩︎

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