The No-Equipment Workout You Must Do At Home

5 min read 

In today’s fast-paced life, following a balanced diet and a proper workout regime is next to impossible. To top it all paying an arm and a leg for a gym membership makes it even more difficult (especially if you are working or have kids). Luckily, you can have a great body and be healthy without the need of visiting a gym or investing in expensive equipment. That too from the comfort of your own home!

Yes, you heard us right! There are simple workouts that you can do at home in your spare time. Just a little determination is all that you need. So, are you ready? –


5 Simple Exercises To Do At Home


Here’s the list of some easy workouts and at-home exercises that do not require any equipment:


1.Body weight squat– Stand tall and spread your feet apart widely. Your position should be wider than your shoulder. Put your arms straight and parallel to the level of your shoulder. Your lower part should be bent and your torso should be upright throughout the entire exercise. Bracing yourself, bend your body at the maximum level, then bend your knees too and push your hips back. Wait for some time in that position and then bring back your body in the initial position. Repeat the same for 15 to 20 times in the exact same way. Your hips and thighs would be toned through this simple exercise.

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2.Incline push-up- place your hands either on the stairs or bench, whatever is easily available. Imagine yourself in a push-up like position forming a straight line. Tightening your body let your upper arms fall below your elbows by lowering your body. Take a halt and come back to the original position immediately. Do it 15 to 20 times. This exercise is meant for the upper body and targets your chest, shoulders and triceps.


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3.Hip raise- Lay down on the floor on your back. For the initial position, bend your knees, put your feet on the floor and put your arms on your sides forming an angle of 45 degrees. Your palms should face upwards. Breathe as you normally would and make your stomach very tight. By tightening your core and shrinking your glutes, raise your hips forming a straight line from your knees to your shoulders. Wait for 5 seconds but while waiting continue squeezing your glutes and then immediately come back to your starting position by lowering your back. Follow the same procedure for at least 10 times. This increases your lower body strength and tones your hips.

fitness trainer at home



4.Side plank- keeping your knees straight and sleep on your body’s right side, balance the upper part of your body which is placed under your right shoulder on the right elbow and also forearm. Your left hand should be properly placed on your left hip and your stomach should be tight. Breathe normally and allow your stomach to be in the same position for some time as it provides a tight core. Raise your hip until it forms a straight line and hold your body in that position for 30 seconds. Change your sides after that and repeat in the same manner. This exercise does amazing wonders to burn your belly fat.


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5.Floor Y-T-I- raises– this exercise is generally a conglomeration of 3 exercises. Each type of exercise in this should be repeated at least 8 to 12 times to get the best results.


  • Floor Y raise– lay down on the floor face down and place your arms at an angle of 30 degree to your body on the floor forming a ‘Y’ position. Point up your thumb and place your palms in such a way that they face each other.
  • Floor T raise– this exercise is somewhat similar to Y raise form of exercise. The only difference is that your arms will be placed perpendicular to your body and your thumbs pointing up. Raise your arms as high as possible.
  • Floor I raise– put your arms facing each other and put you with your thumbs up. Slightly make a movement with your arms forming a straight line from feet to fingertips. Raise your arms so that they reach at the maximum height.


This exercise is good for your upper back and shoulder.


These are some of the easiest and simplest exercises which, when combined, make a good workout session. You require absolutely no workout equipment and can do this work-out even in your living room.



[You can also read: Fun Workout Routines to Help You Stick to Your Fitness Resolutions]



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