15 Easy Exercises You Can Do at Home

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The gym can be an intimidating place for beginners. Build your muscle and confidence by starting this easy workout routine in the comfort of your own home. You won’t need any special equipment for these exercises, and they can be done just about anywhere (even while traveling)! For the majority of these exercises, you will be using your bodyweight to create resistance to engage your muscles. Dumbbells and kettlebells are great to have on hand for home workouts because due to their versatility and compact size. However, if you don’t have access to free weights, you can get creative and use things like a gallon jug of milk.

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Jumping Jacks

A great way to start of any workout is by warming up your muscles. Jumping jacks are a great, no equipment way to get your whole body warmed up. Start by Standing with your arms down at your sides. While jumping, bring your arms up into a “Y” position and simultaneously jump your feed out past shoulder width. Return to the starting position and repeat 12 times at a brisk pace.

Bodyweight Squats

This exercise will engage your leg muscles and glutes. Start in the standing position, then slowly lower into a squat as if you are about to sit down in an invisible chair. Return to standing, then repeat.

Incline Pushups

This is a great variation of the traditional push-up. This exercise will work both your arms and your chest muscles. You can use a chair, your sofa, or stairs to create an incline. While in a downward-facing position, place both hands on the sofa, with your legs extended out behind you. Keep your entire body straight as you lower your chest toward your hands. Press into your hands as you lift your entire body back away from the sofa, then repeat.

Bench Dip

All you need for this exercise is a stable piece of furniture. A chair or sofa is ideal. With your back to the chair, and your legs extended out in front of you, place both palms on the seat of the chair. Slowly lower your backside toward the ground, then press through your palms until your backside lifts back up to chair height. Repeat.

Hip Raise

Here is another easy bodyweight exercise that engages your glutes. Lie on your back with your knees bent and the soles of your feet firmly planted on the floor. Pressing through the soles of your feet, lift your body off the ground until your knees are at a 45-degree angle. Lower yourself back to the floor, then repeat.

Plank

The plank is a great exercise to engage your core muscles and improve stability. Lie facedown on the floor with your upper body supported by your forearms. With your toes planted on the floor, lift your body off the ground keeping legs and back straight. Hold this position for as long as you can, then lower back to the ground. Repeat.

Side Plank

No exercise is complete without a good workout of your core muscles. Start by lying on on your side on the ground. Prop yourself up on one elbow. Make sure one leg is stacked right on top of the other. While engaging your core muscles, lift your body off the ground until your entire body makes a straight line. You’ll be supporting this position with your elbow and the bottom foot. Lower back to the floor, then repeat.

Kettle Bell Swing

Once again, you don’t have to own a kettlebell to do this exercise. A great alternative is a gallon jug of milk…just make sure that lid is on tight! Start with you feet shoulder width apart. Hold the kettlebell in both hands and and hinge slightly forward at the waist while simultaneously swinging the kettlebell down between your legs, then swing it back up until your arms are straight out in front of you. On the downward swing, make sure you keep your knees loose and slightly bent, then straighten your legs and upper body on the upward swing.

Froggers

Get that adrenaline revving again with this final exercise. Start in a plank position with your arms fully extended, and your hands positioned under your shoulders. With your hands firmly planted on the floor, jump your feet up into a squatting position. Your feet should now be on either side of your hands. Jump back into the plank position, then repeat.  

Burpees

It’s no secret that burpees are challenging, but they’re a great way to really get your heart rate revving. Start by standing with your feet shoulder-width apart. Bend over, and place your hands on the floor and jump your feet back until you are face down on the floor, then push up into the plank position. Next, jump your feet up to under your hips and leap up straight into the air with your hands over your head. After some practice, this should all be done in one fluid sequence…then, repeat!

Walking Lunge

This is a great lower body workout that will get your heart rate up. You can do this exercise with just your bodyweight, or you can add dumbbells for a little extra challenge. Start in the standing position with hands at your sides. Step forward with one leg and bring your back knee down to the floor, return to standing and repeat with the opposite leg. You should be slowly moving forward with each lunge. 

This is a great lowerbody workout that will get your heart rate up. You can do this exercise with just your bodyweight, or you can add dumbbells for a little extra challenge. Start in the standing position with hands at your sides. Step forward with one leg and bring your back knee down to the floor, return to standing and repeat with the opposite leg. You should be slowly moving forward with each lunge. 

Calf Raise

Calf raises are a great way to sculpt your calf muscles. Start by standing flat on your feet, then while staying in the same position, raise your weight up onto your toes. Hold this position, then return to the starting position. 

Calf raises are a great way to sculpt your calf muscles. Start by standing flat on your feet, then while staying in the same position, raise your weight up onto your toes. Hold this position, then return to the starting postition. 

Single Leg Bridge

This exercise works your glutes. Lie on your back on the floor with your knees bent. Extend one leg straight out into the air, then using the other leg, drive your body upwards. Switch legs, then repeat. 

This exercise works your glutes. Lay on your back on the floor with your knees bent. Extend one leg straight out into the air, then using the other leg, drive your body upwards. Switch legs, then repeat. 

Wall Sit

This exercise doesn’t involve many movements, but your legs are really going to feel it! Start by standing with your back against a wall, and your feet shoulder-width apart. Lower yourself into a sitting position as if you are in an invisible chair. Hold this position as long as you can while contracting your core muscles. Repeat.

This exercise doesn’t involve much movements, but your legs are really going to feel it! Start by standing with you back against a wall, and your feet shoulder-width apart. Lower yourself into a sitting position as if you are in an invisible chair. Hold this position as long as you can while contracting your core muscles. Repeat.

Single Leg Deadlift

This exercise works your glutes. It can be done with or without an added weight. Start by standing on one leg with the other out behind you. Bend forward at the waist while kicking the legs straight out behind. If you are using a dumbbell, hold that weight in the hand that matches the leg that is firmly planted on the floor. as you bend forward, lower that weight to the floor. Return to the starting position.

This exercise works your glutes. It can be done with or without an added weight. Start by standing on one leg, with the other out behind you. Bend forward at the waist while kicking the legs straight out behind. If you are using a dumbbell,  hold that weight in the hand that matches the leg that is firmly planted on the floor. as you bend forward, lower that weight to the floor. Return to the starting position.

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