You want to get in shape but you can’t leave your house or is your schedule too tight for you to go to the gym? Or is the gym membership fees a little too much?

These kinds of situations are not uncommon but what people do not realize is that if you are committed well enough to the ”at-home workout” routine, it is as effective as working out at the gym or anywhere else.

The key element is to focus on strength training, building more muscles through resistance exercises, as they help in boosting the lean muscle mass in your body.

Bodyweight exercises are moves that use only your body weight as resistance, it is one of the most effective ways of exercising without using any equipment, and moving further you can start using weights to help you build more resistance when you’re working out at home. 

At-Home Workout: Beginners

The beginner’s exercises target the large muscle groups that provide you with core strength and stability. These sets of exercises are of great help when you’re starting to workout at home.

Perform 3 sets with 15 repetitions (reps) of each exercise. If you are starting off with less than that, it is completely fine, the main aim is to increase the number of repetitions in each set gradually.

Here are the 4 beginner’s workout


It is one of the best home workout exercises. To pull off a perfect push up, the perfect form is necessary. With that being the priority when doing this exercise, you can start off with knee push-ups, which is a variation of the exercise and gradually build the strength and form and do full-fledged push-ups.


When you do squats, you work out the major muscles in your lower body and it is essential when it comes to shaping your thighs and buttocks. Squats are always supposed with your feet hip-distance apart. Your hips are supposed to sink behind you while squatting like as if you are sitting on your chair.


Start by doing a set of simple forward/backward lunge and use a wall or a chair for balance if you need it. When you are able to pull off 10-15 lunges on each leg, and as you progress you can do more variations of the same.


It is an exercise that strengthens your abdominal muscles and the muscles that support your back. Like push-ups, in this exercise, the form is very important. Start by holding the plank for 15 seconds, gradually increase it to 30 seconds, 90 secs and so on.

At-Home Workout: Intermediate

As you continue to do the beginner’s workout you will start to feel the intensity fading a little. This is due to your body adapting to the amount of physical work you give it.

To keep the intensity going you can add these workouts to your routine.

For this intermediate workout, you will require a set of dumbbells.

Bicep Curls

To do this exercise you need to hold a dumbbell in each hand and stand with feet hip-distance apart. While maintaining good posture raise and lower the dumbbells slowly, bending at the elbow. Do 10-15 reps and when you are able to do this with relative ease, increase the weights.

Wall Squats

Stand with your back to a wall and sink down to a seated position with your thighs parallel to the floor, just like a squat. But the only difference is that you will be holding your position for 20-30 seconds. As you progress your resistance will improve so try and increase the time every time you do wall squats.

Bent Rows

To get into this position make sure that you tilt forward to ensure that your chest is facing the floor and your arms are hanging beneath you, now pull your arms towards your chest as if you’re rowing a boat.

Lateral Raises

For this, you should stand with a dumbbell in each hand. Your palms are supposed to be facing inwards towards the mid-line of your body. Now raise your arms to shoulder height and lower it slowly. 

Tricep Kickbacks

Use a chair to get gain stability, now extend your arm backward and slowly return to the starting position with control. 

Overhead Press

This particular exercise is performed when you’re seated in a straight back chair, with your back pressed against the seatback, press the dumbbells over your head with your upper arms positioned in a straight line.

At-Home Workout: Advanced

For the advanced workouts, you will need a set of resistance bands and an exercise ball as these tools will help you further in strengthening your muscles that you use to maintain your stability.

Stability Ball Push-Ups

If you are able to do a standard push up with good form then try performing the exercise with your lower body positioned on the ball. Start by keeping the ball under the knees and then as you learn how to do it and once you get comfortable with it, move your feet closer to the ball.

Banded Side Steps

For this “at-home workout” exercise step on the middle of the resistance band and grab one handle in each hand and the band should be looped under your feet, after which you will step to the side with your right foot while your left foot is on top of the band. Repeat the same with the other side.

Lat Pulldown

Hitch the center of the resistance band to a door and place a ball against the door. Now take seat facing away from the door and grab a handle in each hand and slowly pull down the bands until your elbows are fully pressed to your sides.

Lunges With Overhead Extensions

This exercise starts with taking a step forward in the lunge position while placing your one foot on the middle of the band. With one handle in each hand, raise them into an overhead press and sink into a deep lunge at the same time. Return to the initial position.


Out of all the exercises one can do at home, these are some of the best exercises one can do. Of course, to get the best results you will have to commit to the routine.