10 Simple Exercises You Can Do at Home (No Equipment Needed)

You don’t need a gym membership or fancy equipment to get fit. With just a bit of space and your own body weight, you can build strength, improve flexibility, and boost your cardio—all from the comfort of your home.

Here are 10 simple exercises you can do anywhere, anytime. Perfect for beginners or anyone short on time and gear.

1. Bodyweight Squats

What it works: Legs, glutes, and core

How to do it:

• Stand with feet shoulder-width apart.

• Lower your hips down and back like you're sitting in a chair.

• Keep your chest lifted and knees behind your toes.

• Rise back up to standing.

  
  

🟢 Do 3 sets of 10-15 reps.

2. Push-Ups

What it works: Chest, shoulders, triceps, and core

How to do it:

• Start in a plank position with hands under shoulders.

• Lower your body until your chest almost touches the floor.

• Push back up while keeping your core tight.

🔥 Too tough? Start with knee push-ups.

🟢 Do 3 sets of 8-12 reps.

3. Glute Bridges

What it works: Glutes, hamstrings, and lower back

How to do it:

• Lie on your back, knees bent, feet flat on the floor.

• Press through your heels to lift your hips.

• Squeeze your glutes at the top, then lower down slowly.

  
  

🟢 Do 3 sets of 12-15 reps.

4. Plank Hold

What it works: Core, shoulders, and back

How to do it:

• Get into a forearm plank position.

• Keep your body in a straight line from head to heels.

• Engage your abs and avoid sagging or arching.

🕒 Hold for 30-60 seconds.

5. Jumping Jacks

What it works: Full body and cardiovascular system

How to do it:

• Start with feet together, arms by your sides.

• Jump feet apart while raising your arms overhead.

• Return to the starting position and repeat quickly.

🟢 Do 3 sets of 30-60 seconds.

6. Wall Sit

What it works: Quads, glutes, and core

How to do it:

• Stand with your back against a wall.

• Slide down until your knees form a 90° angle.

• Hold the position, keeping your back flat against the wall.

🕒 Hold for 30-45 seconds. Do 3 rounds.

7. Mountain Climbers

What it works: Core, shoulders, and cardio

How to do it:

• Start in a plank position.

• Quickly drive one knee at a time toward your chest.

• Keep your hips low and move fast.

🟢 Do 3 sets of 20-30 seconds.

8. Leg Raises

What it works: Lower abs and hip flexors

How to do it:

• Lie flat on your back with legs extended.

• Raise both legs slowly until they form a 90° angle.

• Lower them back down without letting them touch the floor.

🟢 Do 3 sets of 10-15 reps.

9. Superman Holds

What it works: Lower back, glutes, and shoulders

How to do it:

• Lie face down on the floor, arms extended.

• Lift your arms, chest, and legs off the ground.

• Hold for 3-5 seconds, then release.

🟢 Do 3 sets of 10-12 reps.

10. Lunges

What it works: Quads, glutes, hamstrings, and balance

How to do it:

• Stand upright. Step forward with one leg and lower your hips until both knees form 90° angles.

• Push back up to the starting position and switch legs.

🟢 Do 3 sets of 10 reps per leg.

🧠 Final Thoughts

Consistency is key when it comes to fitness. Even if you only have 15–20 minutes a day, this bodyweight circuit is a great way to stay active and energized—without stepping foot outside or spending a cent.