Woman doing a plank leg raise on bleachers

The Best No-Equipment Home Workouts for Beginners

Apr 28, 2020Rise Bar Team

One of the most common misconceptions that many beginners have when they first start working out is the idea that they need to have a gym and a large amount of equipment to get in an effective workout. This type of thinking can hinder the act of truly starting.

At-home workouts are super underrated. You do not need to wait till January, join a gym, purchase the perfect workout clothing, or invest in unnecessary equipment to have an amazing workout. You can start right now, from your home!

Woman in a yoga stretching pose

In the midst of our current situation, more people are social distancing, working remote, and changing their daily routines. This has resulted in an increase of people finding ways to exercise at home.

This is a great time to start a regular workout routine as exercise is super important for our mental and physical health, you can keep a safe distance from those outside your home, and you can comfortably do your exercises without fear of gym phobia.

We've put together a list of beginner exercises for each area of the body that you can do from home today! Each exercise can be done without equipment.

Before starting, thoroughly research and practice the movements to minimize injury. Once you've mastered them, feel free to challenge yourself by adding weights. Mix and match the exercises to create the perfect home workout for you!

Grab some floor space, a mat, and some water, and start on a high-performance, sweat-drenching home workout that will increase your heart rate and help you reach your goals. 

Man doing a pushup on the beach

Upper Body

Chest, Triceps, Biceps, Traps

Push Up: On all fours, placing your hands slightly wider than your shoulders with your arms straightened. Lower your body until your chest nearly touches the floor. Hold this position, push back up, and return to starting position.

Wall Push Ups: A variation of a pushup; start in a standing position facing the wall. Put hands on the wall with hands slightly wider than your shoulders with your arms straightened. Bend your elbows and lower your body till you nearly touch the wall. Hold this position, push back up, and return to starting position.

Tricep Press: Start in the sitting position on the ground, legs bent and out in front of you, and arms bent behind you. Bend your elbows and lower your body down. Hold this position, push back up, and return to starting position.

Plank Tap: Start in a high plank with your hands shoulder-width apart. While holding this position, tap your right hand to your left shoulder. Return to the starting position. Do the same thing with your left hand to right shoulder. 

Two women high fiving while in plank position


Plank: Hold your body in a push up position with your forearms. Hold that position while tighten your core.

Side Plank: A variation of a plank; to get into starting position, start in a plank and turn to the side placing your left arm on your hips and your right arm to stabilize. Hold this position. Alternate to the right arm on your hips and left arm to stabilize.

Side Plank with Hip Dip: Get into a side plank position. Lower your hips toward the ground a couple inches, then come back up to the starting position. 

Bicycle Crunch: Lie with your back flat on the floor with hands behind your head. Lift your head and shoulders and raise your knees in towards your chest. Touch your left elbow to your right knee. Return to start position. Touch your right elbow to your left knee.

Man stretching legs after workout

Lower Body

Legs, Calves, Glutes 

Squat: Start in a standing position with your feet shoulder-width apart. Sit back and down like you're sitting into an imaginary chair, thighs parallel to the floor. Return to standing position. 

Lunge: Start in a standing position. Take a big step with your right leg and lower your body until right thigh is parallel to the floor and right shin is vertical. Lift back up to starting position and do the same exercise with the left leg. 

Side Lunge: A variation of the lunge, take a big step with your right leg to your right side, keeping your leg leg straight. Step back in to your starting position and repeat with left leg stepping out to the left.

Squat Calf Raises: Start in a squat position with feet wider than shoulder-width apart, toes turned out, thighs parallel to the floor, and hands on hips or in front of your chest. Lift both heels off the ground. Lower heels back down.

Squat Jumps: Start in a standing position with your feet slightly wider than hip-width apart. Bend your knees and lean back into a squat till your thighs are parallel to the ground. Jump up into the air while straighten out your legs. Swing your arms down by your sides for momentum. Land back on the floor with soft knees. Go directly into another squat.

Man tying shoes before a run

Full Body

Jumping Jacks: Start the exercise in a standing position, hands by your side. Jump out, leg spread and arms raised over your head. Jump back in to the original position.

Burpees: Start by standing up straight with arms up. Lower your body into a squat position bringing your arms down and moving into a push up position. Lower your body so that your chest touches the floor. Jump and return your feet to the squat position as fast as possible. Immediately jump up into the air as high as you can.  

Go for a run: You don't need a treadmill to get your cardio in. Go for a run outdoors (keeping at least 6 feet away from others of course) and get your heart rate up. Try changing up your speed with a minute of sprints in-between your normal jogging speed.

Woman doing a pushup on bleachers

There you have it, a list of home workouts for beginners that don't require heavy or expensive equipment which means you can start exercising today wherever you are!

Need a challenge? Add light weights that you can find around your home (ex. water bottles, a backpack, books, etc) to grow your strength. There are also tons of content and free training classes online that you can follow along to get your body moving. Don't forget to properly fuel with a protein-filled snack before and after your workouts!

Don't let quarantine and social distancing stop you from reaching your goals. Each day is a new day to push your limits. And don't forget, we are in this together and we will rise together!

Author: Katie Nguyen, Rise Bar Team

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