4 Simple Home Exercises You Can Do Without Exercise Equipment

Simple home exercises you can do without exercise equipment

4 Simple Home Exercises You Can Do Without Exercise Equipment

We all know that exercise is important in maintaining a healthy lifestyle. 

However, fitting in exercise in a busy schedule can be challenging – not all of us have the time or money to go to a gym and perform a workout. 

If you live a busy lifestyle, it’s always easy to come up with reasons to avoid exercise… 

“I’m tired…” 

“I’ve had a long day; I just want to relax…” 

“I don’t have time…”

Completing exercise can be challenging enough when we’re short on time, let alone when we’re not in the mood. 

BUT, tell me the last time you finished exercising or working out and did not feel great and proud of yourself for putting in the effort to move.

You may not have time to go to the gym, but there are still various exercises that won’t require going to the gym or having fitness equipment.

Let’s look at 4 Types of Exercises You Can Do at Home:

  1. Bodyweight Exercises
  2. Yoga
  3. Pilates
  4. Burpees

#1. Bodyweight Exercises

What are they?

At some point in your life growing up, you would have done exercises during physical education classes or as part of training playing a sport. 

These particular exercises used your weight to push, pull, squat, or jump. 

That is precisely what bodyweight exercises are. 

You use your bodyweight as resistance to challenge your muscles in a functional pattern. 

Bodyweight exercises are a great way to get started with exercise, as they can be done anywhere. 

There is no need to go to a gym or have any special equipment; just your body and space to move.

The benefits of bodyweight exercises

Bodyweight exercises are great for various reasons, including:

  • Building muscular strength and endurance
  • Improving balance
  • Improving coordination
  • Improving flexibility
  • Increasing energy expenditure
  • Help with weight loss 

Exercise Examples

The most common bodyweight exercises you can easily perform at home include:

  • Pushups
  • Plank
  • Squats
  • Lunges
  • Glute bridges

Reducing Muscle Soreness

Have you ever tried to get back into exercise after returning from a holiday or a short break? 

Did you feel you needed to get back to the same level of intensity before your break?

Were your muscles so sore for the next following days that they made simple activities of daily living difficult?

We’ve all been there…

It’s called Delayed Onset of Muscle Soreness (DOMS). 

The key to returning or starting out a new exercise program, including bodyweight exercises, is to start slow and gradually build with each session. 

The goal is not to overdo it. This could lead to a loss of opportunity to exercise, or worse, the motivation to continue if you dislike the feeling of DOMS. 

Starting Out Or Getting Back Into It?

I recommend starting slow with 2-3 sets of 8-12 repetitions with 1-2 minutes of rest between exercises. 

Then you can gauge how your body feels 1-2 days after and make it harder or easier. 

Too Easy? Make It Harder

Once you have built up some muscle strength and endurance, you can always increase the difficulty in various ways, such as:

  • Increasing tension by pausing, e.g., holding your position at the bottom of the squat or pushup.
  • Decreasing your rest period.
  • Increasing the repetitions or sets.

#2 – Yoga

I’m sure you’ve seen, heard, or even tried yoga

You either found benefit and enjoyment in it or, like me, found it quite challenging to perform some of the exercises.

What is it?

Yoga is an ancient practice from India that has been around for thousands of years. 

It is a low-impact exercise that can significantly improve your flexibility and balance, as well as your breathing and posture. 

Yoga can also be an effective stress reliever and improve overall health and well-being. 

The benefits of yoga

There are many different types of yoga, but generally speaking, most styles focus on:

  • Improving flexibility
  • Improving balance
  • Increasing strength through various yoga poses, known as “asanas.”

Exercise Examples

The following are some examples of yoga exercises or poses you can perform at home:

  • Chakravansana or the Cat/Cow stretch
  • Adho mukha svanasana or the Downward facing dog pose
  • Uttanasana or the Forward fold
  • Bhujangasana or the Cobra pose
  • Balasana or the Child’s pose

How to start yoga at home?

If you are new to yoga and want to start, it’s best to start with a simple breathing exercise before moving on to more advanced poses. 

As you improve, you can add new poses to your routine and increase the time spent doing each pose.

Yoga is an excellent option if you want to start exercising and reap the benefits without having to do any strenuous activity. 

#3 – Pilates

Like yoga, pilates uses the body to get into certain positions that stress targeted muscles and joints. 

What is it?

The word “pilates” comes from the Latin word for “force” or “power.” 

It was created by a man named Joseph Pilates

If you’ve already tried pilates, you’ll be aware of how it’s different from other forms of exercise that you’ve tried…

The benefits of pilates

Its aims are to strengthen postural and abdominal muscles, increase joint mobility and balance, and improve body awareness. 

Some of the benefits of pilates exercises include:

  • Injury reduction and prevention.
  • Reduce body strain.
  • Enhances your ability to monitor your movements and posture throughout the day. 
  • Reduce back-related pain.
  • Help with weight loss.

The different styles of pilates

There are various styles of pilates:

  • Classical pilates 
  • Contemporary pilates 
  • Reformer pilates
  • Clinical pilates
  • Mat pilates is based on a series of mat exercises using body weight for resistance that can be performed in your own home with just a yoga mat

Want to try pilates at home?

Mat Pilates is a type of exercise that is suitable for everyone. 

It is one of the most popular exercises performed everywhere in the world. 

Many reasons make it one of the most popular exercises today. 

Mat Pilates is one of the most effective exercises for strengthening the body’s core muscles.

Mat Pilates Exercise Examples

Try some of these mat pilates exercises:

  • Standing rolldown 
  • Roll up
  • Tabletop variations
  • The Hundred
  • Single leg circles

The key is to focus on proper form and alignment when performing each exercise so that you don’t overdo it or strain yourself in the process. 

Similar to yoga, start slow and gradually build with each session.

#4 – Burpees: The Ultimate Home Exercise

If you have ever done a boot camp or HIIT class, you will know how it feels to drop down and do burpees.

BUT did you know that burpees can be one of the most time-effective exercises you can easily do at home?

What are burpees?

Burpees are full-body exercises that can be done at home or in the gym. 

Burpees combine squats and pushups in a series to help burn calories. 

They can be done standing or on your knees.

The benefits of burpees

The best part about burpees is that they work out almost every muscle in your body, including:

  • Upper-body (shoulders, arms)
  • Lower-body (thighs)
  • Core muscles (abs)

How to do a burpee?

  1. Start by standing and squatting down to the floor.
  2. Once in the full squat position, jump your feet back and get into the start of the pushup position (TIP: drop down onto your knees to make the pushup position easier).
  3. In the pushup position, lower yourself to the floor until your chest and hips touch the floor.
  4. Push yourself back up into the start of the pushup position (TIP: push back up onto your knees to make it easier). 
  5. Once back to the start of the pushup position, jump your feet back closer to your hands and stand up.
  6. Take a breath, rest, and repeat steps 1-5. 

Examples of ways to do burpees

Starting burpees at home can be done in various ways and can easily be made harder or easier. Some examples include:

  • Performing a certain number of repetitions over a set amount of time for a certain number of rounds, for example, 7 burpees every 2 minutes for 5 rounds.
  • Performing a set amount of repetitions for time, for example, timing how long it takes you to complete 25 burpees.
  • Performing a set volume of burpees with incorporated rest periods, for example, 4 rounds of 15 burpees with 2 minutes rest between rounds

As burpees can be the ultimate home bodyweight exercise, it is also an exhausting exercise to perform. 

Make sure you start low and slow and gradually build over time to limit the potential impact of DOMS.

Motion is Lotion

No matter the type of exercise, it is good for you and your health.

It can help you lose weight, build muscle, and live longer.

Lose Weight

One of the most apparent benefits of exercise is that it helps you lose weight. 

Studies show that people who exercise regularly are likely to have a lower body mass index (BMI) than those who don’t exercise or don’t do enough. 

Build Muscle

Everyone wants to be strong and healthy. 

Performing regular exercises that challenge your muscles and joints can help build muscles. 

Live Longer

Increased longevity is another benefit that can be associated with regular exercise. 

It can help reduce the risk of diseases such as heart disease and cancer. 

Regular physical activity has been shown to reduce stress levels which may contribute directly toward lowering mortality rates over time.


As you can see, there are several exercises to choose from that you can easily perform in the comfort of your home.

Your body and mind will thank you for moving and exercising.

You don’t have to do them all. Pick the type you like and stick with it. 

Don’t overthink it; just do what makes sense for you!

Scroll to Top