6 exercises that you can do at home without weights

We all want to exercise and stay fit but at times, our hectic lifestyles have meant that we are not always able to hit the gym.  Home exercises without weights can help you build muscle, burn fat, improve your endurance, and boost your mood. You can also do them anywhere, anytime, and with minimal equipment, all you need is some space, a mat, and maybe a chair or a wall.

Here are some of the home exercises that you can do without weights.


This is one exercise that people have been doing at home over time in order to keep fit. They are awesome because they work your chest, shoulders, triceps, and core. You can modify them by placing your hands on a chair or a wall, or by elevating your feet on a chair or a couch. You can also vary them by changing the width of your hands, or by adding a rotation at the top.


  1. Start in a plank position with your pelvis tucked in, neck neutral, and palms directly under your shoulders. Make sure your shoulders are rotated back and down, too.
  2. As you brace your core and keep your back flat, begin to lower your body by bending your elbows while keeping them tucked into your body. Lower down until your chest grazes the floor.
  3. Immediately extend your elbows and push your body back up to the starting position.
  4. Repeat for as many reps as possible for 3 sets.


They work your quads, hamstrings, glutes, and calves, you can make them harder by adding a jump at the top, or by holding a pause at the bottom. You can also vary them by changing the width of your feet, or by adding a side leg lift at the top.


  1. Stand with your feet shoulder-width apart and your toes slightly turned out. Keep your chest up, your shoulders back and your core engaged.
  2. Start to lower your hips by pushing them back and bending your knees. Keep your weight on your heels and make sure your knees don’t cave in or go past your toes.
  3. Go as low as you can without losing your balance or rounding your back. Ideally, you want to reach a depth where your thighs are parallel to the floor or lower.
  4. Pause for a moment at the bottom of the squat and then drive through your heels to stand up. Squeeze your glutes at the top and repeat for the desired number of reps.


This exercise works your quads, hamstrings, glutes, and hip flexors. You can make them harder by holding a weight in your hands.


  1. Stand up straight with your feet shoulder-width apart and your hands on your hips.
  2. Take a big step forward with your right foot and lower your body until your right thigh is parallel to the floor and your left knee is almost touching the ground. Keep your torso upright and your core engaged.
  3. Push yourself back up to the starting position and repeat with your left foot. That’s one rep.
  4. Do 10 to 15 reps per leg, or as many as you can with good form.


These are one of the best home exercises without weights for strengthening your core. They work your abs, obliques, lower back, and shoulders. You can make them harder by lifting one arm or one leg off the ground, or by adding a hip dip or a shoulder tap. You can also vary them by doing side planks, reverse planks, or spider-man planks.


  1. Start by lying on your stomach on a mat or a flat surface. Place your elbows directly under your shoulders and your forearms parallel to each other.
  2. Lift your hips and legs off the ground and align your body in a straight line from head to heels. Keep your neck neutral and your eyes looking down.
  3.  Engage your core muscles and squeeze your glutes to maintain stability. Avoid sagging your lower back or raising your hips too high.
  4. Hold this position for as long as you can, breathing normally. Aim for at least 30 seconds and gradually increase the duration as you get stronger.
  5. To end the plank, lower your hips and knees to the ground and relax.


This exercise is good for cardio and full-body strength, it works your chest, shoulders, arms, legs, and core. You can make them harder by adding a push-up at the bottom, or by adding a tuck jump at the top. You can also vary them by doing mountain climber burpees, star jump burpees, or lateral jump burpees.


  1. Stand with your feet shoulder-width apart and your arms by your sides.
  2. Bend your knees and place your hands on the floor in front of you, slightly wider than your shoulders.
  3. Kick your feet back and lower your chest to the floor, like a push-up.
  4. Push yourself up and jump your feet forward to your hands, landing in a squat position.
  5. Jump up and clap your hands over your head, then land softly on your feet.

Pull ups

Pull ups are an easy and great way to strengthen your upper body while at the same time improving your posture.


1. Find a sturdy bar that can support your weight and is high enough for you to hang from it with your arms fully extended.
2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart. Keep your shoulders down and back, and your core engaged.
3. Pull yourself up until your chin is above the bar, squeezing your shoulder blades together. Don’t swing or use momentum to cheat.
4. Lower yourself slowly and with control until your arms are fully extended again. Don’t let your body sag or lose tension.
5. Repeat as many times as you can, aiming for at least 10 repetitions per set. Rest for a minute or two between sets.