Exercises you can do at home without any equipment

Exercises you can do at home without any equipment

27th June, 2016

Not everyone has the time or the want to go to the gym, nor do they have the space at home or the money to invest in expensive gym equipment. But, this does not mean you have to go out for a run or that you can’t exercise. There are plenty of exercises that can be done at home, ideal for those who hate the thought of exercising in public or are simply time poor.


Tip – If you are not familiar with any of the exercises that have been mentioned, or you are struggling to follow the instructions provided, simply do a quick search on YouTube. You are bound to find instruction videos that show you how to do the exercise in question properly.


  • Push-Ups – Push-ups are a great core exercise, which effectively work the upper body. They are one of the best exercises for your arms. A lot of people don’t like push-ups, but one of the great things about them is that there are so many variations, meaning you can easily mix up your exercise routine to ensure you don’t get bored. This includes everything from diamond push-ups, to single-leg push-ups, to push-ups off the wall.
  • Jumping Jacks – Jumping jacks are great fun. Do you remember doing these as a kid? Well, they’re ideal if you’re looking for ways to do cardio workouts at home. You can also incorporate them into your warm-up routine.
  • Forward Lunges – Forward lunges target your thighs, butt, and abs. Stand with your feet together. You are then going to step forward and slowly shift your body weight onto the foot you’ve stepped forward with. You should then push off with the front leg to return to your starting position and then repeat. There are different lunges available for you to try for some variation, including forward lunges with arm drivers and side lunges.
  • Step Exercises – Make the most of your steps. Step up, step down, or step up several, and then step down, and repeat. This is a great way to tone your leg muscles.
  • Side Plank – To perform a plank, you need to lie on your side with your knees straight. Use your elbow and forearm to prop up your upper body while placing your other hand on your hip. Hold this position for 30 seconds and then change sides.
  • Dancing – Not only is dancing great for those seeking a cardio workout, but it is fun too and will improve your mood. Nowadays, thanks to YouTube, there are plenty of dance videos for those looking to shed some pounds or simply stay fit.
  • Supermans – Supermans target your shoulders, butt, and back. They are relatively easy to perform. You simply need to lie on your tummy, and stretch your legs out behind you. Reach your arms out forward with your palms facing each other. Lift both arms off the floor and your legs away from your torso at the same time, hold and repeat.
  • Weight Lifting – You’re probably thinking ‘you said no equipment!’ and we did! You don’t need to invest in weights to do this. You can simply use any items you find in your home, from cans of peas to laundry detergent bottles.
  • Squats – Squats are a must! They are great for toning your legs and buttocks. Try and increase the number of repetitions you do every time. To do a squat, you need to stand with your feet slightly wider than shoulder-width apart. To ensure you don’t place unnecessary stress on the lower back roll your shoulders back and down, away from your ears. After this, extend your arms out straight with your palms facing down. You should then sit back and down, as if there is an imaginary chair beneath you. Ensure your head is facing forward and bring yourself back up, and repeat.
  • Jog On The Spot – You don’t need to leave the house to feel the effects of jogging. Instead, why not simply job on the spot at home? Put some music on and set a timer, job until it goes off.
  • Crunches – Crunches can take a little bit of getting used to; so don’t fret too much about getting your head all the way up in the beginning. If you can feel your muscles stretching, then you know it is working. This exercise is great for building up and strengthening the abdominal muscles. To perform it, you need to lie on your back with your feet flat on the floor, hip-width apart, and knees bent. Place your hands behind your head, and then tilt your chin slightly and pull your abdominals forward so that you curl up and move your head towards your knees.
  • Burpees – Burpees are a great cardio exercise. You will need to start in a standing position and then drop into a squat, but with your hands on the ground. The next step is to kick your feet back, so you are in what is effectively a push-up position. Then, jump your feet back inwards, into a squat again. After, jump up and extend your arms over your head. Repeat this until you get used to it, getting faster each time.
  • Hip Raise – This is an easy yet effective exercise. Simply lie on the floor on your back with your feet flat and knees bent. Your arms should be out to the side and your palms facing up. Now, raise your hips while squeezing your glutes so that you form a straight line from your knees to your shoulders. Pause for about five seconds, lower, and repeat.


So there you have it – some of the best exercises that you can do from the comfort of your own home. But, remember, variation is key. You need to have a mixture of cardio and stretches, and you need to ensure that you are working all areas of your body, so do mix it up from time to time. Moreover, don’t ignore the importance of warming up properly or you could do yourself some serious damage and you will find it a lot harder to recover after your workout.

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Alison Massey

Group Marketing Director

Now Health International

Alison Massey is a 15-year digital marketing veteran, who has spent the last seven years using social media to help expats and soon to be expats find out what to expect from a life overseas. An expat living in Hong Kong herself, Alison is the Group Marketing Director of Now Health, the award-winning international health insurance provider.

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