The 8 Greatest at Residence Exercises (No-Tools!)


Wonder Woman vacuuming at home

So that you need to begin understanding, however you don’t need to depart the home?

No downside! 

Our online coaches focus on serving to individuals get match from residence.

If you happen to’re in a rush, sign-up for our free weekly publication and we’ll ship you PDFs of our “Work Out at Residence” guides!

Let’s go over the 8 Greatest At-Residence Exercises so you can begin coaching right this moment: no fitness center or tools required!

Let’s leap proper in!

At Residence Heat-ups and stretching routines

A LEGO and his dog

Regardless of which at-home exercise you decide, I need you to begin with one vital factor:


I cowl why you should always warm up in an article discovered proper right here. It doesn’t must be a lot although, give it about 5 minutes to get your muscular tissues lively and your coronary heart price up.

Arm circles are a great way to warm-up for your at-home workout.

It will show you how to do workout routines correctly and assist forestall harm. You may run in place, do air punches and kicks, or some leaping jacks.

Right here is NF Senior Coach Staci (you would possibly know her incredible story) displaying you a lot newbie choices you should use to heat up as properly:

If you happen to’re curious, right here’s my private (superior) warm-up:

Superior Heat-up Routine:

  • Bounce rope: 2-3 minutes 
  • Leaping jacks: 25 reps
  • Body weight squats: 20 reps
  • Lunges: 5 reps every leg.
  • Hip extensions: 10 reps both sides
  • Hip rotations: 5 every leg
  • Ahead leg swings: 10 every leg
  • Aspect leg swings: 10 every leg
  • Push-ups: 10-20 reps
  • Spider-man steps: 10 reps

Our aim isn’t to tire you out, as an alternative we need to heat you up.

That’s the first step.

Finishing your chosen at-home exercise can be step two.

The Count proclaiming the number "2"

Under, you’ll discover 8 sequences you may observe together with!

Residence Exercise #1: Newbie Body weight

This at-home routine, as we lay out in our Beginner Bodyweight Workout article, is as follows:

We additionally turned it right into a enjoyable infographic with superheroes, as a result of that’s how we roll:

This infographic will show you the 6 exercises needed to complete our Beginner Bodyweight Workout.

The above is what we name “circuit training,” with the target being to run by way of the exercise sequence as soon as, then once more, then once more.

Be aware: Not a milk drinker?

GOMAD will for sure help you gain weight, as this kid can attest to.

If you happen to don’t have milk in the home for the rows, discover one thing of roughly the identical weight with an excellent deal with.

Additionally, if you wish to obtain this Newbie Body weight Exercise as a worksheet, you are able to do so once you enroll within the field under:

It’ll show you how to track your progress as you start your coaching.

Residence Exercise #2: Superior Body weight 

If the newbie at-home exercise above is simply too straightforward for you, transfer on to our Advanced Bodyweight Workout

The Superior Body weight Exercise:

  • One-legged squats – 10 both sides [warning: super-difficult, only attempt if you’re in good enough shape]
  • Body weight squats: 20 reps
  • Strolling lunges: 20 reps (10 every leg)
  • Bounce step-ups: 20 reps (10 every leg)
  • Pull-ups: 10 reps [or inverted bodyweight rows]
  • Dips (between bar stools): 10 reps
  • Chin-ups: 10 reps [or inverted bodyweight rows with underhand grip]
  • Push-ups: 10 reps
  • Plank: 30 seconds

Not conversant in these strikes? Take a look at the 21 Best Advanced Bodyweight Exercises for a full breakdown.

I warn you, the above sequence will harm… in a great way. You ought to be proud if you will get by way of this thrice.

Do you need to get as sturdy as potential so this exercise ain’t no thang? 

Join within the field under to seize our information, Energy Coaching 101: All the pieces You Have to Know. It’ll train you all of those superior body weight workout routines!

Residence Exercise #3: The 20-Min Lodge Routine

Is there anyway to work out in this hotel room?

Typically, you simply plain end up caught in a resort room. Possibly yow will discover the resort fitness center, however I guess it’s horrible! It most likely has 2 machines, a damaged treadmill, and no free weights. 


As a substitute, how about a 20-min workout you can do within the room itself! Make the most of the furnishings to its full potential.

You can work out in your hotel room like these two people are doing!

Lodge Exercise Degree 1:

Lodge Exercise Degree 2:

Set the alarm clock to fifteen minutes from now and see what number of circuits you are able to do!

Take a look at our full post on hotel circuits in order for you Degree 3!

We’ve a LOT of enterprise vacationers all through the Rebel! Find out how they keep match on the street with the Nerd Health Starter Package!

Residence Exercise #4: Excessive-Depth Interval Coaching 

A LEGO Wizard

You don’t have to go to the fitness center to do High-Intensity Interval Training. You can do an entire routine proper in your individual residence!

HIIT is simply following a particular routine the place you range your speeds and depth all through a shorter run, swim, bike, or row.

Except you will have an enormous yard, working at residence could be robust.

However you recognize what doesn’t require a variety of room?

The infamous burpee bodyweight exercise!


To finish a burpee:

  • Begin standing up, then squat down and kick your legs out.
  • Do a push-up, deliver your legs again in, and explode up right into a leap.
  • For a HIIT exercise, attempt to do 20 repetitions, then relaxation for 2 minutes.
  • Repeat till you hate your self.

Take a look at our full information on How to Start Interval Training for some extra concepts on HIIT exercises.

You can even try our put up “The 20-Min HIIT Workout for Home” for one more living-room-friendly interval routine!

Residence Exercise #5: Assault of the Offended Birds

Little Cute Birds in a row

The Angry Birds Workout is designed to be executed when you will have 5 or 10 minutes to kill.

Type of like enjoying Offended Birds…

If you have time for Angry Birds, you have time for an at home workout.

Right here’s how The Angry Birds Workout Plan works: it’s deceptively easy – solely 4 main actions.

If you happen to don’t have time to run by way of the entire sequence, no downside!

Relying on how a lot time you will have through the day, you are able to do your complete exercise directly, or break up your coaching into 4 completely different classes all through the day (with every session being ONE of the workout routines).

Right here’s a pattern day to your No-Tools Exercise:

  • Get up, do 40 leaping jacks to heat up, after which do body weight squats.
  • At lunch, you seize your suitcase (for those who’re at work, milk jug for those who’re at residence) and do inverted rows.
  • After work, you do one other 50 leaping jacks after which do your push-ups.
  • After dinner, you do your planks whereas watching TV.

You possibly can even cut up it up over two days if wanted, however the aim can be to do it the entire sequence directly.

The primary Angry Birds Workout article describes intimately Ranges 1-6, however right here’s Degree 3 for you:

When you’ve executed the whole routine, you will have my permission to whip out your telephone and play the precise sport!

Residence Exercise #6: Prepare like Batman

Lego minifigures standing in rows. In first row - Batman, The Jo

We love the Caped Crusader right here at Nerd Health, so naturally now we have The Batman Bodyweight Workout so that you can strive!

Bonus factors for those who someway do that no-equipment exercise in a cave, as that’s how Bruce Wayne would roll.[1]

This exercise is separated into two days for you.

Right here’s a video for the primary day:

Batman No-Tools Exercise Day 1:

  • Rolling squat tuck-up jumps: 5 reps
  • Aspect to facet push-ups: 5 reps
  • Modified headstand push-ups: 5 reps
  • Bounce pull-up with tuck / Pull-up with Tuck-up: 5 reps
  • Handstands in opposition to wall: 8 seconds

Right here’s a video for the second day:

Batman No-Tools Exercise Day 2:

  • ‘180 Diploma’ leap turns: 5 reps
  • Tuck entrance lever maintain: 8 seconds
  • Tuck again lever maintain: 8 seconds
  • Low frog maintain: 8 seconds

It is a comparatively superior exercise already, however if you wish to progress to the subsequent stage, try the primary Batman Bodyweight Workout for recommendations on how one can just do that.

Batman is stoked you want to do an at-home workout.

Residence Exercise #7: The PLP Development

At Nerd Fitness we encourage everyone to get to their first pull-up!

The PLP is a progressive program by which you full one further rep of three workout routines – Pull-Ups, Lunges, and Push-Ups – daily, for 2 months.

NOTE: That is NOT a newbie program, and shouldn’t be tried except you will have been coaching constantly and may do a number of repetitions of pull-ups and push-ups with nice type.

Like this good push-up:

This gif shows Staci doing a push-up in perfect form.

And this good pull-up:

The classic pull-up

Right here’s how the PLP Development works:

Day 1:

  • Pull-ups: 10 reps
  • Push-ups: 10 reps
  • Lunges: 10 reps (every leg)

Day 2:

  • Pull-ups: 11 reps
  • Push-ups: 11 reps
  • Lunges: 11 reps (every leg)

Day 3:

  • Pull-ups: 12 reps
  • Push-ups: 12 reps
  • Lunges: 12 reps (every leg)

How lengthy do you retain doing this?

As initially envisioned by Chad Waterbury, the PLP Exercise lasts 60 days.[3]

A man realizing how difficult this at-home workout will be.

Yeah…by the top of it you’ll be doing greater than 50 pull-ups.

There are two variations:

  • If you are able to do 10 straight pull-ups: Begin day 1 with 10 reps of every.
  • If you happen to can not do 10 straight pull-ups: Begin day 1 with 1 rep of every.

Full your required reps every day in as many units as you want, at any time when you could. The aim is to do it in as few units as potential, however sufficient in an effort to full every rep with correct type.

Need to be taught extra? Take a look at my results on the PLP Workout.

Residence Exercise #8: The Star Wars Exercise!

Ackbar dressed as a rapper

Do you will have entry to a hallway which you could commandeer for a bit?

Then you may do our Star Wars Workout!

It’s designed to be executed in a really small house, like your property’s hallway…or an escape pod.

The “Padawan” Degree of this exercise is:

  • 30-second knee or ft entrance plank (3 Units)
  • 10 assisted squats or squats (3 Units)
  • 10 doorway rows (3 Units)
  • A 60-second Farmer-carry (Farmer’s Stroll) dumbbells (or milk jugs) (2 units)
  • March in place for 3 minutes of intervals (6 units of 20 seconds on, 10 seconds off)
  • 8 elevated or knee push-ups (4 units)
  • 60-second Doorway Leans (2 units)

If you wish to advance to the Jedi Knight or Grasp Ranges, try The Star Wars Workout, which can even give you a full description of every transfer.

Bonus No-Tools Exercise: The Playground Circuit

Do you will have a close-by playground? Why not work on the market! In case you have children, you are able to do it collectively. Or allow them to ignore you.

I’ll offer you a Degree One exercise, and a Degree Two. Take a look at The 20-Minute Playground Workout for some Degree Three workout routines.

Playground Exercise Degree One:

  • Alternating step-ups: 20 reps (10 every leg)
  • Elevated push-ups: 10 reps
  • Swing rows: 10 reps
  • Assisted lunges: 8 reps every leg
  • Bent leg reverse crunches: 10 reps

Playground Exercise Degree Two:

  • Bench jumps: 10 reps
  • Decrease incline push-ups: 10 reps
  • Physique rows: 10 reps
  • Lunges: 8 reps every leg
  • Straight leg reverse crunches: 10 reps

After you’ve gone by way of an entire set thrice, go down the slide!

Can Residence Exercises Construct Muscle or Assist With Weight Loss?

A LEGO penguin

All through our Online Coaching Program, we get two widespread questions for these wanting to coach at residence:

  1. Can understanding at residence assist me construct muscle?
  2. Can understanding at residence assist me drop a few pounds?

The reply to each of those: yep!

Let’s deal with them one after the other.

#1) Can understanding at residence assist me construct muscle?

You may 100% construct muscle mass at residence.

Simply ask out buddy Jimmy right here:

Jimmy before and after he did bodyweight training

Read more on how Jimmy turned into Spider-Man from home!

The trick is to observe a progressive overload technique, as Coach Jim outlines on this video:

With progressive overload, we need to make our exercises an increasing number of difficult, thus placing further pressure on our muscular tissues.

So to construct muscle with residence exercises, concentrate on:

  • Rising your repetitions.
  • Lowering your relaxation intervals between workout routines.
  • Performing tougher variations (knee push-ups to push-ups).
  • Rising your time beneath stress (by going slower).

That may show you how to construct power and muscle out of your casa.

Subsequent up:

#2) Can understanding at residence assist me drop a few pounds?

You may completely prepare at residence for a profitable weight reduction technique.

Once more, now we have an incredible instance with one in every of our Online Coaching Clients, Sarah the Supermom:

This picture shows Sarah's transformation

The trick right here is to couple your property exercises with changes to your diet.

We’re massive believers which you could’t outrun your fork, so any successful weight loss plan will embrace a concentrate on constructing a wholesome plate.

That may look one thing like this:

If your meal plate looks like this, you're doing a lot of the heavy lifting for weight loss.

If you need some assistance on adjusting your diet, I’ve acquired two nice assets for you:

  • The Nerd Fitness Guide to Healthy Eating. This huge useful resource will show you how to slowly regulate your diet, with out forcing you to surrender the meals you like (sure, you may nonetheless eat pizza right here and there). No extra diets, as an alternative we’ll work on constructing habits collectively.
  • Nerd Fitness Coaching. If you wish to take it to the subsequent stage, one in every of our skilled professionals may also help you regulate your manner of consuming that can assist you attain your objectives. No disgrace. No judgment. Only a like-minded nerd who will present you the best way.

How you can Construct Your Personal At-Residence Exercise

You can workout in a home just like this!

We simply went over 8 exercises you are able to do at residence (plus a workout you can do in a park).

You don’t have to stay to those although!

I’ve two assets that can assist you design your individual no-equipment exercise:

  1. The 42 Best Bodyweight Exercises: This information will train you how one can carry out the perfect body weight workout routines – no tools required! Test it out if you’re unfamiliar with any of the actions referenced in right this moment’s information.
  2. How To Build Your Own Workout Routine: When you’re comfy with a handful of body weight workout routines, use this information to drag all of them collectively right into a full-body exercise!

That ought to get you happening constructing a exercise you are able to do within the consolation of your individual residence.

Need extra? Alright, keen beaver, I acquired you.

This beaver is ready to start his at home training.

We constructed THREE choices for individuals similar to you:

1) If you need step-by-step steering, a customized exercise program that ranges up as you get stronger, and a coach to maintain you accountable, try our killer 1-on-1 coaching program:

Your NF Coach can help you lose weight and get healthy!

2) If you need a day by day immediate for doing exercises at residence, try NF Journey. Our enjoyable habit-building app helps you train extra incessantly, eat more healthy, and stage up your life (actually).

Strive your free trial proper right here:

3) Be part of the Rebel! We’d like good individuals such as you in our neighborhood, the Nerd Health Rebel. 

Join within the field under to enlist and get our information, Energy Coaching 101: All the pieces You Have to Know. It’ll show you how to begin incorporating these body weight strikes into your coaching.

Alright, your flip: I’d love to listen to how your property coaching goes!

Which exercise above did you strive? Did you make one in every of your individual?

Depart a remark under together with your outcomes or any questions you will have on understanding at residence.

For the Rebel!


PS: If you happen to have been going to purchase one piece of apparatus to make the most of in your house, a kettlebell would give you a variety of versatility:

Coach Matt showing you how to rock the kettlebell swing.


Picture Sources: Home Sweet Home 2, good dog, The minifigures of this series are really beautiful, it’s a rap, my friend:), Ekaterina Minaeva ©, Hotel Room, af8images ©, Tithi Luadthong ©, Vintage House Bicycle,

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