Updated: May 7, 2020
As time passes, most of us find ourselves settling into a routine – whether it’s healthy or not. Before we know it, we’re completing the same workouts each week and wondering why our fitness has plateaued.
We often overlook the effectiveness of at home workouts.
Exploring different workout ideas on a regular basis is a great way to keep both your mind and body engaged.
Surprisingly, some of the most effective workouts require nothing at all.
These at home workouts utilize your own bodyweight to support maximum calorie burning, toning and strength training with no equipment needed.
The at home workout ideas are endless.
Many people assume that in order to really increase muscle, fitness or endurance, you need to have access to fancy cardio machines or heavy weights.
However, utilizing your bodyweight for a workout, even with no extra equipment, can often support just as much fitness improvement – if not more.
Whether you’ve set new fitness goals or are hoping to make a fresh start, it’s always a perfect time to start looking for some new at home workout ideas to jump start your progress.
Check out these 20 at home workout ideas to get you started in 2020 – with no equipment needed.
20 Amazing At Home Workout Ideas
At Home Lower Body Workout Ideas
If you’re looking for a mix of simplicity and effectiveness, this at home workout is about as good as it gets. In 20 minutes, you’ll run through 5 sets of Tabata-style intervals. With just five different bodyweight exercises, this Lower Body Tabata Workout makes the most out of every minute.
Here, you’ll alternate between 20 seconds on and 10 seconds off for 5 different sets of 4 minute intervals. While it might sound easy enough – this workout is a great challenge.
This Bodyweight Leg Workout targets just about every muscle in the lower body, helping strengthen the entire leg. 20 minutes is packed with a variety of different exercises, incorporating both single and double leg movements.
Use this workout as your lower body strength training for the week to quickly increase your strength and stay injury free. This at home workout is perfect for anyone looking to strength train without having to drive to the gym.
At Home Upper Body Workout Ideas
The back is one of the most neglected areas of the body, yet it contributes greatly to our overall strength and health. This at home back workout combines 7 bodyweight exercises to help you strengthen your back without requiring any extra equipment or weights.
Our shoulder muscles contribute greatly to our overall strength and posture. This simple at home workout utilizes a single pair of dumbbells to help strengthen and tone the shoulders.
In just 15 minutes you’ll feel the burn, while each exercise works your shoulders to the max. Try these simple exercises each week and increase your reps as you gain strength.
When we think of strengthening the arms, we often assume that we’ll have to head to the gym to use a variety of different weights and machines. However, contrary to popular belief, we actually have one of the best pieces of equipment right at home: our own bodyweight.
This unique at home workout combines various bodyweight exercises to strengthen and tone the muscles in your arms. Check this workout out when you’re wanting to feel the burn without heading to the gym.
If you’re looking to tone your arms, this simple 15 minute dumbbell arm workout is a great choice. This workout utilizes a single pair of dumbbells for a variety of different exercises.
In 15 minutes, you’ll work through numerous dumbbell exercises that target each separate muscle group in the arm. This workout is perfect for keeping your arm muscles tight and toned.
At Home Core Workout Ideas
Here is another workout that combines simplicity with intensity to provide you with maximum effectiveness. This Bodyweight Core Workout is structured using Tabata intervals to provide the ultimate workout for your core.
Using only bodyweight exercises, you’ll alternate between 20 seconds of high intensity and 10 seconds of rest for 20 minutes. While the structure might sound easy enough, you’ll really get a challenge with this workout.
This core workout combines a variety of bodyweight exercises to create a fast-paced at home workout. In 15 minutes, you’ll strengthen and tone your entire core.
Alternate between isometric and HIIT exercises throughout this workout to really feel the burn and gain maximum strength in a short amount of time.
At Home Full Body Workout Ideas
The use of a resistance band can really enhance any at home workout. This Full Body Resistance Band Workout is a great way to gain strength throughout your entire body. Each exercise targets a different muscle group in either your upper body, core or lower body.
When put together, the combination of exercises in this Resistance Band Workout create a simple way to burn calories and strengthen your entire body right at home.
It’s often said that morning is the most important part of the day, so why not make the most of it. This quick Morning Workout Routine can be completed in 10 minutes and requires absolutely no equipment.
Breeze through these bodyweight exercises each morning to start your day off with endorphins and set the tone for productivity.
Sometimes bodyweight exercises require more jumping and moving than our joints are willing to take. This Low Impact workout is the ultimate at home workout if you are looking to avoid the gym while also avoiding pain.
This Full Body Strength workout combines multiple low impact exercises that are free from jumping and quick movements to provide you with a safe and effective workout to strengthen your entire body right at home.
When your workout routine starts to feel a bit dull, a great way to mix things up is with a circuit workout. This at home workout strengthens the entire body with a variety of different circuits.
Work your way through various bodyweight exercise circuits that target the upper body, core and lower body to stay in shape and excited about fitness in your own living room.
Dumbbells are a simple way to really enhance any bodyweight exercise, and this Lucky 7 workout does just that. This workout is comprised of classic bodyweight exercises that are enhanced with the use of a dumbbell.
You’ll really feel the burn as you work your way through these 7 dumbbell exercises. This workout is perfect if you’re looking to take your fitness routine to the next level without increasing the length of your workouts!
Sometimes we need a good challenge to keep us motivated and excited to workout. This 30 Minute Full Body Strengthening Workout presents an enticing challenge for any athlete looking to take their fitness to the next level.
This strength workout is packed with bodyweight exercises that target individual muscle groups to provide maximum results in a short amount of time. If you’re looking for a challenge for your next strength training session, check out this full body workout.
There is nothing more satisfying than fitting in a sweaty workout when you’re on the go or feeling stretched by a busy schedule. This 15 Minute Cardio Workout will help you burn calories even when time is tight.
This workout is packed with bodyweight HIIT exercises to keep your heart rate elevated throughout the entire workout. You’ll love the feeling of satisfaction that comes with completing this workout, no matter where you are.
Staying healthy and fit means mixing up your workout routine to include a variety of recovery activities and lower impact workouts as well. This simple Yoga Routine is the perfect way to cool down after a tough week.
Enjoy the tranquility as you work your way through various yoga poses that are designed to help increase blood flow and promote maximum recovery after intense workouts.
This Cross Training Workout is the ultimate challenge for any athlete! The workout is packed with bodyweight exercises that alternate between HIIT activities and isometric exercises.
Completing all of the exercises in 30 minutes or less is key, meaning you’ll likely have to keep your breaks to a minimum. Are you up for the challenge?
You don’t have to hit the gym to burn massive calories. This Full Body HIIT Workout utilizes high intense interval training to keep your heart rate elevated while strengthening your muscles.
Each exercise uses your own bodyweight to create resistance and increase your heart rate, without needing any extra equipment. You’ll love working up a sweat right at home!
This workout is another great workout to take with you, whether you’re at home or on the go. If time is strapped, try completing just 15 minutes of bodyweight exercises to make the most of your time.
You might be surprised how quickly you work up a sweat as this workout gets started. Try it out on those busy days, or make it a regular part of your training routine.
If you have a kettlebell at home, this workout is the perfect way to take your training to the next level. The use of a kettlebell adds resistance to each exercise, promoting maximum strength gain and toning.
This Full Body Toning Kettlebell Workout is divided into three sets – legs, arms and core – to provide you with a well-rounded, effective full body workout right at home.
These at home workout ideas are a great way to mix things up in the new year and really enhance your fitness. Spend time focusing on various areas of the body, or engage your entire body in a single workout.
The simplicity of never having to leave your house is perfect to keep you motivated and consistent throughout the winter. Complete some bodyweight exercises right at home, in your living room – even once the sun has set. Let’s make this year the best one yet!