5 Best No-Equipment Home Workout For Men!

Who’s ready to ditch their overpriced gym membership and practice a quality Home workout routine instead?

If the answer is “you,” then you’ve certainly come to the right place. As it turns out, there are plenty of ways to exercise at home without modern workout equipment. In fact, you can see results using little more than the power of your own body weight.

What remains vital is the same underlying formula of setting goals and refusing to stop until you reach them. One might say that this very approach is the key to success in most of life’s endeavors. To help you make it happen, we present some of the best no-equipment home workouts. But first: let’s answer a common question and then cover some basics about exercising at home.

Can You Build Muscle Mass with Bodyweight Exercises?

No equipment home workout 1

Yes, you can build muscle mass with bodyweight exercises at home, presuming you employ a method known as progressive overload. As your workout advances over time, you should increase your reps, decrease your rest times between each exercise, incorporate new and more challenging variations, push yourself to failure, and increase your time under tension by slowing your movements so as to put more strain on your muscles. When equipment is involved, performing mechanical drop sets is also part of the progressive overload strategy.

At Home workout Stretching & Warm-Up

Whether you’re at the gym or at home, you’ll want to stretch and warm-up before your actual workout. Doing so will increase muscle flexibility so as to prevent injury, reduce soreness, and improve your range of motion. Some experts will say that’s also important to stretch again after your workout is completed and for similar reasons.

There are plenty of ways to get your body warmed up at home with no equipment. Examples include jumping jacks, bodyweight squats, lunges, hip extensions, forward leg swings, spider-man steps, push-ups, and even jogging in place. Keep the intensity level light and stick to about 5 minutes of stretching and warm-up, since you don’t want to wear yourself down before the real workout begins.

Best No-Equipment Home Workouts

You’re at home with no equipment and you want to maintain a high-quality workout. What do you do? What. Do. You. Do. You check out the at-home workout routines below, that’s what. Remember, the best way to get results is to employ the progressive overload strategy, which is as follows: increase your reps, decrease your rest times between each set, incorporate new and more challenging variations, push yourself to failure, and increase your time under tension.

As you may soon notice, there’s a decent amount of overlap from one routine to the next. We’ve also broken some of these routines down according to experience level. Naturally, you should determine where you stand physically and then proceed accordingly. Kick things off with a beginner’s routine and then work your way up to a more advanced regimen. And if you’re crunched for time or feeling experimental, we’ve included two versions of an intense bodyweight routine known as the 7-minute scientific workout.

Without further delay, here are 5 effective workouts and their equipment-free exercises to do at home:

1. Beginner Home Workout

This at-home workout is for when you’re just starting out. It covers a number of basics without pushing your body to extremes. One of the exercises asks you to swap in a local form of weight like books, which we’re not counting as equipment. Complete the following circuit 5 times:

  • Air Squats x 20 reps
  • Walking lunges x 10 reps each leg
  • Push-ups x 10 reps
  • Dumbbell rows x 10 reps (use a stack of books or other weight)
  • Plank x 30 seconds
  • Jumping Jacks x 30 rep
  • Complete entire circuit 5 times

Time: 20 minutes
Rest: 10 seconds between exercises
: 5 circuits

2. Advanced Home Workout

This no-equipment home workout is quite similar to the beginner home workout but also more intense. It likewise asks that you perform the entire circuit 5 times and involves the following exercises:

  • Air Squats x 20 reps
  • Walking lunges x 20 reps each leg
  • Box Jumps x 20 reps
  • Push-ups x 20 reps
  • Pistol Squats x 10 reps each side
  • Triceps Dips on Chair x 10 reps
  • Plank x 1 min
  • Complete entire circuit 5 times

Time: 20 minutes
Rest: 10 seconds between exercises
: 5 circuits

3. 20-Minute HIIT Workout

HIIT stands for “High-Intensity Interval Training,” during which you increase intensity levels and decrease rest times to the point of exhaustion. This particular version takes just 20 minutes and goes easier on the joints than most counterparts. Perform the following circuit 6 times:

  • Side Kick-Through x 30 seconds
  • Rest x 10 seconds
  • Air squat x 30 seconds
  • Rest x 10 seconds
  • Jumping Lunges x 30 Seconds
  • Rest x 10 seconds
  • Frogger x 30 seconds
  • Rest x 10 seconds
  • Bicycle crunch x 30 seconds
  • Rest x 10 seconds
  • Complete entire circuit 6 times

Time: 20 minutes
Rest: 10 seconds between exercises
: 6 circuits

4. Full-Body Cardio Challenge

There’s no treadmill or stationary bike required for this full-body cardio routine. In fact, you don’t need any equipment at all. Perform as many reps as possible (AMRAP) of the following exercises:

  • Side Plank Twist x 30 seconds AMRAP
  • Squat Pulse x 30 seconds AMRAP
  • Tuck Up x 30 seconds AMRAP
  • Plank Rock Back and Forth x 30 seconds AMRAP
  • Push Ups x 30 seconds AMRAP
  • Mountain Climbers x 30 seconds AMRAP
  • Bicycle Kicks x 30 seconds AMRAP

Time: 20 minutes
Rest: 15 seconds between exercises
: 5 circuits

5. Scientific 7 Minute Workout

According to a study from 2013, this HIIT workout improves overall fitness levels and even helps with weight loss. We go into way more detail in a separate article. In essence, squeeze the following at-home exercises into a 7-minute window:

  • Jumping Jacks
  • Wall Sit
  • Push Ups
  • Abdominal Crunch
  • Step-Up onto Chair
  • Air Squats
  • Triceps Dips on Chair
  • Plank
  • High Knees Running in Place
  • Lunge
  • Push-Ups with Rotation
  • Side Plank

Time: 7 minutes
Rest: 10 seconds between exercises
: 1 circuit

Shambhavi Singh

Hi! My name is Shambhavi Singh and I am from Lucknow, UP. I am completing my graduation from the Amity University at Noida with a B. Des in Fashion Design! Hook 'em ;) No matter what brought you to my blog, I am so glad you are here. I really want this to be a space where I can create content that will reach and relate to other people in a positive way.

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