10 Best Home Workouts Without Equipment – Beginner Friendly Exercises For men & women

You don’t need fancy machines, weights, or a gym membership to get fit. These ten beginner-friendly exercises use just your body weight and can be done at home. They’re ideal to build strength, increase mobility, and get moving without equipment. Why Go With No-Equipment Workouts? •You can do them anywhere — living room, park, bedroom •Zero cost — no gear to buy •They help you build a base of strength and mobility •Easy to adjust difficulty as you improve •Great for consistency — less excuse to skip workout 10 Beginner Home Workouts You Can Do Right Now •Bodyweight Squats — steady and controlled, focus on form •Knee or Standard Push-ups — start with knees if full push-ups are hard •Walking Lunges or Static Forward Lunges — legs & glutes activation •Glute Bridges / Hip Raises — target the glutes and lower back •Plank (forearm or full) — core strength and stability •Side Plank — works obliques and improves balance •Bird Dog (opposite arm + leg raise) — for core and coordination •Donkey Kicks or Straight-Leg Kicks — glutes and hamstrings focus •Bicycle Crunches or Leg Raises — for abdominal engagement •Jumping Jacks or Step-Out Jacks (low impact version) — light cardio to boost heart rate How to Build a Simple Routine •Warm up — 3 to 5 minutes of marching, arm swings, hip circles •Choose 5–7 exercises from the above list •Do 2–3 sets of each, with 8–15 reps (or hold planks for 20–45 seconds) •Rest 30–60 seconds between sets •Finish with a cool down stretch — legs, arms, back Tips to Improve & Stay Safe •Focus on form over speed — better to do fewer reps correctly •Progress gradually — increase reps, sets, or move to harder variation •Keep active rest days — walk, stretch, light mobility work •Match it with a decent diet — workouts alone are not enough •Stay consistent — it's better to do short sessions regularly than long ones rarely Final Thoughts These ten no-equipment workouts give you a strong foundation. As you grow comfortable, increase intensity (more reps, longer holds) or vary the exercises. The key is consistency and gradual improvement. Use this plan to start your fitness habit today — you’ll be surprised how much you can achieve just using your body.