10 Simple Exercises You Can Do at Home
1. Air Squats
Squats are a key lower-body exercise that works your glutes, hamstrings, quads, and core. They are excellent for increasing stability and strength.
How to Perform:
Stand tall with feet hip-width apart
Bend at the knees and hips to lower yourself as if you were sitting in a chair.
Keep your back straight and your knees in alignment with your toes.
Push through your heels to get back on your feet.
Sets & Reps: 3 sets of 12-15 reps
2. Modified or Standard Push-Ups
Push-ups are a top-tier bodyweight move for building upper-body and core strength. You can modify them to fit your level of fitness.
How to Perform:
Begin in a plank position with hands slightly wider than shoulders
Bring your chest down till it’s almost touching the floor
Make sure your head and heels are in a straight line
Press back up to the start
Sets & Reps: 3 rounds of 10-15
3. Forward Lunges
Lunges are perfect for targeting the legs and glutes while also testing balance and coordination.
How to Perform:
Step forward with one leg and bend both knees to form right angles
Keep your torso upright and avoid letting the front knee pass the toes
To go back to the starting point, push through the heel
Repeat on the opposite leg
Sets & Reps: 3 sets of 10 per leg
4. Basic Plank Hold
This static movement challenges your core while also engaging the shoulders, glutes, and back.
How to Perform:
Get into a forearm or straight-arm plank
Keep your body straight and tight, from your head to your heels
Avoid arching your back or letting your hips drop
Hold Time: 30-60 seconds for 3 rounds
5. Glute Bridge
Ideal for countering the effects of prolonged sitting, glute bridges activate the lower back, glutes, and hamstrings.
How to Perform:
Lay on your back with your knees bent and your feet flat on the floor.
Lift your hips by squeezing your glutes
Pause briefly at the top, then return slowly to the floor
Sets & Reps: 3 rounds of 15-20
6. Mountain Climbers
This fast-paced exercise combines core activation with cardio, helping burn fat while strengthening multiple muscle groups.
How to Perform:
Start in a push-up position
In rapid succession, push your legs toward your chest.
Keep your back flat and your core firm throughout.
Time: 30 seconds per set, 3 sets
7. Classic Jumping Jacks
A timeless exercise, jumping jacks are fantastic for getting your heart rate up and warming up your entire body.
How to Perform:
Start with feet together and arms by your sides
Jump feet apart while raising your arms overhead
Jump back to the start and repeat
Time: 1 minute, repeated 3 times
8. Wall Sit
A great isometric workout for your legs, the wall sit challenges your endurance and builds lower body strength.
How to Perform:
Press your back flat against a wall
Slide down until your thighs are parallel to the ground
Hold this position, keeping your knees over your ankles
Hold Time: 30-60 seconds per round, 3 rounds
9. Bicycle Crunches
This move is excellent for targeting your abdominal muscles, particularly the obliques.
How to Perform:
Lie on your back with hands supporting your head
Lift your shoulders and bring one knee in while twisting your torso to touch the opposite elbow
Switch sides in a pedaling motion
Sets & Reps: 3 sets of 20 (10 per side)
10. High Knee Run in Place
This energetic movement is great for cardio and leg strength, making it an excellent choice to finish your routine strong.
How to Perform:
Stand tall and jog in place while lifting your knees toward your chest
Swing your arms for rhythm and intensity
Time: 30 seconds to 1 minute, 3 rounds
Sample At-Home Workout Plan
Using the exercises above, you can create a balanced workout session that fits into any schedule. Here’s a quick 20-minute circuit to get you started:
Warm-Up (3 minutes):
30 seconds each of:
-Jumping jacks
-Arm circles
-Marching in place
Main Workout – Repeat 3 Times
15 Air Squats
10 Push-Ups
10 Lunges (each leg)
30-second Plank
30 seconds of Mountain Climbers
Cool-Down (2-3 minutes)
Stretch your hamstrings, calves, and shoulders
Deep breathing and light walking in place to bring heart rate down
Final Thoughts
There’s no excuse not to stay active with these straightforward, no-equipment exercises. Whether you’re a fitness beginner or looking to maintain your routine at home, these movements are simple, scalable, and effective. You don’t need a full gym, just a bit of consistency and commitment.
Try mixing and matching exercises to prevent boredom, and gradually increase your repetitions or time as your fitness improves. Your body (and mind) will thank you!
