May 18, 2021 2 min read

Except for your own body mass, the best at-home exercises don't necessitate a lot of equipment—or any equipment at all. That's great news for many exercisers who don't have access to dumbbells, kettlebells, resistance bands, or other equipment at home, particularly after gyms and fitness studios closed (and social distancing was recommended).

At-home bodyweight workouts are a great way to keep your fitness routine going. If you don't have a whole rack of equipment at your disposal, you might think your choices are minimal, but this is far from the case. Bodyweight exercises can be used to work almost every muscle in the body.

Here are four good ones

A Cardio-Burnout Lower-Body Workout

There are a few movements in here that we guarantee you haven't done before, including the runner's lunge to balance (great for pace and agility) and the corkscrew (a dynamic plank variant that will seriously test your core strength). This exercise, designed by Amy Eisinger, C.P.T., will put the stamina to the test throughout. Then, right as you think you've finished, there's a cardio burnout at the end that will test you one more time.

By adjusting the amount of rest you take between workouts in the circuit, you can make it much easier.

Side view of smiling young Asian woman stretching body with adorable daughter while standing against each other on floor carpet near cozy couch in modern living room in morning

A 20-Minute High-Intensity Interval Training Workout

Many at-home HIIT exercises include a tonne of plyometric movements (read: "a lot of jumping"), which is perfect for certain people but not the best option for those who have joint issues.
Since it involves lower-impact movements including side kick throughs and crab toe touches, this HIIT exercise, designed by Equinox community fitness instructor Colleen Conlon, is gentler on the joints than other HIIT workouts.

woman in black tank top and black leggings lying on black floor

A Cardio Challenge for the Whole Body

What’s that? You’d like a full-on cardio workout, staying at home?

Then you should try this Eisinger-created routine. The circuit will loop through five movements that will work your legs (squat pulse), heart (tuck-up), and shoulders all at the same time (frogger). You'll finish with an AMRAP (as many reps as possible) finisher once you've completed the circuit for the desired number of rounds.

woman exercising indoors

5-minute plank

Planks are known for working your abs, but if done correctly, they also work your elbows, thighs, and buttocks. This bodyweight exercise, designed by Marturana Winderl, incorporates five different plank variations, including plank up-downs (which tone your shoulders and triceps) and plank jacks (to give a cardio element).

Before you begin, read through these tips for making a plank more powerful so you can make the most of any workout.

woman planking on gray asphalt road

With these options, you’re sure to enjoy working out at home and get all the necessary exercise you need! Follow a diet, havehealthy shotsto maintain your metabolism, and you’ll be well on your way!