1. Bodyweight Squats
Bodyweight squats are the ultimate lower body move you can do anywhere. They strengthen your quads, hamstrings, glutes, and even your core. Think of squats as your go-to move for building functional strength. That means strength you’ll use in daily life, like standing up from a chair, climbing stairs, or lifting your dog into the car.
To perform them, stand with feet shoulder-width apart. Keep your chest lifted and back straight. Lower your hips back like you’re sitting into a chair, pause for a second, then drive through your heels to stand back up.
What makes squats so valuable is how scalable they are. If you’re a beginner, start by holding onto a wall or countertop. If you’re more advanced, try holding a weighted backpack or adding a jump at the top (jump squats).
Done regularly, squats can also help improve mobility in your ankles and hips. Many physiotherapists use them in rehab because they activate so many muscle groups while remaining low-impact. Start with 2–3 sets of 10–15 reps, and build from there.
Bodyweight squats are a core part of any beginner or advanced routine. They build foundational leg strength and are often included in running strength plans because they help improve form and endurance without requiring equipment.
2. Push-Ups
Push-ups are a total-body powerhouse. While they mainly work your chest, triceps, and shoulders, they also challenge your core, glutes, and even your legs. In one move, you’re building strength, stability, and endurance with no equipment needed.
Start in a high plank position: hands under shoulders, body in a straight line from head to heels. Lower your chest toward the ground while keeping elbows close to your sides, then push back up.
Push-ups can be intimidating for beginners, but they’re highly customizable. Start on your knees, or elevate your hands on a bench or counter to reduce the load. As you gain strength, lower the surface or try full push-ups on the floor.
This move teaches you how to brace your core and maintain control under pressure—something athletes and everyday movers both need. The key is quality over quantity. Ten perfect reps are better than 30 wobbly ones.
Want to build up to more reps? Try doing a few push-ups several times a day instead of one big set.
3. Glute Bridges
Glute bridges are an essential move for activating and strengthening your posterior chain. Especially your glutes and hamstrings. They’re low-impact, easy to learn, and surprisingly effective. Plus, they help counteract the effects of sitting, which often leads to weak glutes and tight hips.
Start by lying on your back with your knees bent and feet flat on the floor. Arms rest by your sides. Push through your heels to lift your hips toward the ceiling, squeezing your glutes at the top. Hold briefly, then lower slowly.
This move isn’t just for aesthetics, it’s also functional. Strong glutes protect your lower back, improve your running stride, and help you lift objects more safely.
To progress, you can add weight by placing a backpack or dumbbell across your hips. Or try single-leg bridges, which increase core and hip stability.
One tip: Make sure you’re not pushing through your lower back. Your spine should stay neutral, with the glutes doing most of the work.
Glute bridges are fantastic for runners. In fact, they’re often recommended in this strength training program for runners to help improve posture, stability, and hip extension.
4. Planks
Planks are a staple in any core exercise routine. They target deep stabilizing muscles that crunches often miss. A properly held plank engages your abs, glutes, shoulders, and even your quads.
Start by lying face-down. Lift into a forearm plank (elbows under shoulders, body in a straight line). Keep your hips level, glutes squeezed, and neck neutral. Breathe slowly and deeply.
The beauty of planks is their versatility. You can perform them on your hands (high plank), with knee support, or even on an elevated surface to make them easier. To increase difficulty, try side planks or plank leg lifts.
Planks are especially great for beginners because they teach proper alignment and muscle engagement. But even advanced athletes return to them to build foundational strength.
Aim to hold your plank for 20–30 seconds to start. Gradually increase by 5–10 seconds as your strength improves.
Planks are more than just a test of will, they’re a foundation of core workouts for runners, helping to build endurance and protect your spine during long runs or intense gym sessions.
5. Lunges
Lunges are a brilliant unilateral exercise, meaning they train each leg independently. This builds strength, balance, and coordination all at once. Lunges are ideal for toning the lower body and improving real-world movement patterns.
To do a forward lunge: Step one foot forward, lower your back knee toward the floor while keeping the front knee over the ankle. Push back to the starting position and switch sides.
Lunges work your quads, glutes, hamstrings, and calves. They also fire up your core for stability, making them a fantastic functional fitness movement.
You can switch it up with reverse lunges (easier on knees), walking lunges, or lateral (side) lunges. Want to add challenge? Hold weights or add a pulse at the bottom.
They also teach you to move mindfully. Controlling descent, maintaining alignment, and pushing with power.
Start with 8–10 reps per leg, 2–3 sets. Take your time. Master form before increasing speed or resistance.
6. Step-Ups
Step-ups are one of the most practical lower body workouts you can do at home. They mimic everyday movements like climbing stairs or stepping onto a curb, and they strengthen your glutes, hamstrings, quads, and calves.
To perform a step-up, find a stable surface such as a stair, bench, or low chair. Step one foot up, press through the heel, and bring the other foot to meet it. Then step back down and repeat on the other side.
What makes step-ups so valuable is how they train each leg independently. This corrects imbalances and improves single-leg strength and stability. They also improve coordination and balance—two often-overlooked aspects of fitness.
Start with bodyweight. Once confident, hold a backpack or water jugs for resistance. To increase intensity, add a knee drive at the top or increase the step height gradually.
Tip: Keep your knee aligned with your toes and don’t let it cave inward. If balance is an issue, place your hand on a wall or railing for support.
Step-ups are amazing for strengthening the legs and improving stride mechanics. They’re also a great post-run move, especially when combined with these post-run recovery strategies.
7. Jumping Jacks
Jumping jacks are a classic cardio workout that works your whole body while getting your heart rate up quickly. They’re excellent for warming up, improving cardiovascular fitness, and burning calories.
Stand tall with arms at your sides. Jump your feet out while raising your arms overhead, then jump back to start.
This rhythmic motion gets blood flowing and stimulates the lymphatic system, helping reduce inflammation and improve circulation. Plus, it’s a great way to boost your mood as studies show short cardio bursts release feel-good endorphins.
Low-impact variation: Instead of jumping, step one foot out at a time while raising your arms.
Start with 30–60 seconds. Try doing 3–5 rounds with short rests. It’s simple, effective, and energizing. Especially if you’re short on time.
Pro tip: Use jumping jacks as an active rest between strength sets to keep your heart rate elevated.
Looking for other low-impact options beyond jumping jacks? Try water-based training like these calorie-burning pool exercises that offer cardio without the impact.
8. High Knees
High knees are a fast-paced HIIT workout move that improves speed, cardiovascular health, and coordination. It’s essentially running in place while bringing your knees up toward your chest.
To do them, stand with your feet hip-width apart. Drive one knee up while pumping the opposite arm, then switch quickly. Your movement should be sharp and snappy.
High knees challenge your hip flexors, core, and calves. They’re great for building agility and are often used in athletic warm-ups.
If you’re just starting, you can slow down the pace and focus on form. Once you’re comfortable, aim for 30-second bursts with high intensity.
Bonus: High knees also engage your core muscles, especially if you brace your abs and keep your spine tall.
Use them as a finisher or mid-circuit cardio boost. They’re great in small spaces and require no equipment.
9. Mountain Climbers
Mountain climbers blend cardio with core strength for a fast, effective, full-body burn. From a high plank position, you “run” your knees toward your chest as quickly as possible, keeping your body in a straight line.
This move lights up your abs, shoulders, arms, and legs while giving your heart rate a serious boost. It’s excellent for time-efficient workouts.
To perform: Start in a plank. Alternate driving knees toward the chest in a running motion. Keep your hips low and core tight.
Want to dial it down? Slow the pace and focus on control. Want to ramp it up? Try cross-body climbers or pause mid-step for added core challenge.
Mountain climbers are perfect for fat-burning circuits and can be scaled to all levels. Begin with 20 seconds, rest, and repeat for 3–4 rounds.
10. Wall Sits
Wall sits are a deceptively simple low-impact exercise that challenge your lower body and mental toughness. This isometric move builds endurance in the quads, glutes, and hamstrings.
To perform: Lean your back against a wall. Slide down until your thighs are parallel to the floor and hold. Knees should be over ankles, and core engaged.
At first, it’ll burn. But over time, your legs will feel stronger and more stable. Athletes and beginners alike use wall sits to build foundational strength.
Want to progress? Hold for longer or add weight (like a backpack on your lap). You can also pulse up and down slightly to keep muscles activated.
Try holding for 20–30 seconds to start. Add 5–10 seconds each week.
This move is great during TV commercial breaks or when brushing your teeth so you can turn idle time into leg day.
Wall sits may look simple, but they’re a powerful addition to any bodyweight training plan and are fantastic for developing muscular endurance.
11. Bear Crawls
Bear crawls are a dynamic, crawling movement that works almost every muscle group in your body. You engage your shoulders, core, glutes, and quads while improving coordination and control.
Begin on all fours with hands under shoulders and knees under hips. Hover your knees just off the ground. Crawl forward by moving opposite hand and foot, keeping your back flat and hips stable.
This exercise builds strength and endurance, while also improving mobility and stability. It’s surprisingly challenging. Even a few feet can get your heart pumping.
Try 20–30 seconds per set, forward and backward. As you get stronger, increase time or distance.
Use bear crawls as a warm-up, finisher, or mobility drill. They’re a fun, functional way to build strength with zero equipment.
12. Dead Bugs
Dead bugs are a favorite of physical therapists and strength coaches alike. They’re one of the best core exercises to build control and stability in the trunk.
Lie on your back with arms extended above you and legs in tabletop position (knees bent 90°). Slowly lower your right arm and left leg while keeping your lower back pressed into the ground. Return to start and repeat on the other side.
The goal is to keep your spine neutral throughout. That means no arching or twisting. This teaches the body how to move limbs while keeping the core stable.
If your back comes off the floor, reduce your range of motion. Go slow and controlled, focusing on smooth movement and breathing.
Dead bugs help prevent injury, improve posture, and support nearly every physical activity from running to lifting.
13. Side-Lying Leg Lifts
This underrated move targets the glute medius. Your side butt muscle responsible for hip stability. Weakness here is often linked to knee pain, poor balance, and instability during running or walking.
Lie on your side with your legs stacked. Keep the top leg straight and lift it slowly, then lower with control. Avoid rotating your hips backward or forward.
To make it more challenging, add a resistance band just above your knees or pause at the top.
This is a key no equipment workout move that tones legs while helping you move better and safer.
Great for rehab, runners, and anyone who sits a lot. Try 10–15 reps per leg for 2–3 sets.
Looking to strengthen those often-overlooked inner thigh muscles? Pair this move with other hip adductor exercises for a more balanced lower body.
14. Towel Rows
Lacking dumbbells? No problem. Towel rows replicate a pulling motion, helping to balance all the pushing you do with push-ups.
Loop a towel around a secure pole or doorknob. Grab both ends and lean back slightly. Pull your chest toward the towel while squeezing your shoulder blades together.
This builds strength in the back, biceps, and shoulders. Areas often neglected in home workouts.
Be sure to anchor the towel safely, and keep your core tight to avoid arching your back.
Add a tempo (e.g., 3 seconds up, 3 seconds down) to make it more effective without weights.
Towel rows are a smart solution for training your back and arms at home. If you’re focused on arm tone, you can also explore these bicep exercises without dumbbells that rely on creative resistance.
15. Pike Push-Ups
Pike push-ups are a brilliant way to train shoulder strength at home. They simulate the overhead pressing motion and hit your delts, triceps, and upper chest.
Start in a downward dog-like position with hips lifted high. Lower the crown of your head toward the ground, keeping elbows slightly flared. Push back up.
The key is vertical movement. Try to keep your head traveling toward the floor, not your chest.
These are great prep for more advanced movements like handstand push-ups. Begin with 6–8 reps and build up.
They’re tougher than they look, so take your time and focus on form.
16. Chair Dips
Chair dips are one of the most accessible ways to strengthen your triceps, shoulders, and chest using only a sturdy chair or low surface. They’re ideal for upper-body resistance training at home. Especially when you lack dumbbells.
To do them, sit on the edge of a chair and place your hands beside your hips. Walk your feet forward and slide your hips off the chair so your weight is supported by your arms. Bend your elbows to lower your body until your arms form a 90-degree angle, then press back up.
You control how challenging the dip is: keep your knees bent and feet close for an easier variation, or extend your legs straight to increase difficulty.
Proper form is crucial. Keep your shoulders down and elbows pointed straight back. Avoid dipping too low, as it can stress the shoulder joints.
Chair dips are not only great for toning the back of the arms, but they also improve pushing strength and posture. Aim for 2–3 sets of 10–15 reps. Add them to a circuit with push-ups and planks for a complete upper body workout without equipment.
17. Shadow Boxing
Shadow boxing isn’t just for boxers. It’s a fun, empowering cardio workout that improves coordination, timing, and endurance. Plus, it’s a great way to blow off steam after a long day.
Stand with feet shoulder-width apart and one foot slightly in front of the other. Keep your fists up by your face. Begin throwing punches, jabs, crosses, uppercuts while moving lightly on your feet.
The key isn’t power, but rhythm and flow. Think of it like dancing with purpose. Add head movement, pivots, and ducking for a full-body experience.
This is excellent for shoulder endurance and core engagement. Each punch requires rotation from the hips and spine, making it a sneaky core exercise as well.
You can do it freestyle or follow a round-based structure (e.g., 3 minutes on, 1 minute off). Try pairing it with music for added intensity.
Best of all, you don’t need any space beyond a yoga mat-sized area and zero equipment. Just you, your breath, and your imagination.
18. Jump Rope (or Invisible Rope)
If you’re short on space and want a full-body, fat-burning blast, jump rope is your move. It improves cardiovascular health, coordination, rhythm, and foot speed.
Don’t have a rope? No worries—invisible jump rope works nearly as well, especially for practicing footwork and timing. Just mimic the motion of turning a rope while jumping lightly off the ground.
Start with single jumps, then add variations like high knees, double unders, or side-to-side hops. Even short sessions just 2–3 minutes can spike your heart rate and improve endurance.
Jump rope also strengthens your calves, ankles, and core, and it’s a great tool for improving bone density due to the gentle impact.
Begin with 30-second intervals and build up to full rounds. Always land softly and bend your knees slightly to absorb the impact.
Fun fact: A 10-minute jump rope session can burn more calories than 30 minutes of jogging!
19. Hip Mobility Flow
Hip mobility flows are often neglected in home workouts, but they are vital for pain-free movement and long-term performance. Whether you sit all day, run, or lift weights, tight hips can lead to stiffness, poor posture, and even back pain.
A good hip flow combines stretching and movement to restore range of motion. Here’s a simple one to try:
- Start in a kneeling lunge and press your hips forward.
- Add a gentle twist toward your front leg.
- Sit back into a hamstring stretch.
- Shift into a 90/90 position (both knees bent at 90°) and flow side to side.
- Do 2–3 rounds per side, breathing deeply with each transition.
Mobility isn’t just about flexibility, it’s about control within your range of motion. Practicing this regularly will help you move more freely in squats, lunges, and daily life.
You’ll notice benefits within days: smoother movement, fewer aches, and better posture.
20. T-Spine Rotations
Thoracic spine rotations are one of the most important and underused mobility exercises for home workouts. Your thoracic spine (mid-back) is supposed to rotate and extend. But hours at a desk lock it up, leaving your lower back and shoulders to overcompensate.
To perform the move, start on all fours. Place one hand behind your head and rotate your elbow toward the ceiling, then bring it back down to your opposite elbow. Keep your hips still and let the movement come from your upper back.
Do 8–10 reps per side slowly and with control.
This move improves posture, overhead reach, breathing mechanics, and even shoulder stability. It’s a favorite among physical therapists and a must-have for anyone doing functional fitness or upper body strength training.
Add it to your warm-up or cool-down routine, especially before push-ups, planks, or shoulder work.
With regular practice, you’ll feel looser through your back and chest and more upright throughout your day.
Final Thoughts
You don’t need fancy equipment or a massive space to get fit. You just need the right moves and a willingness to start. These 20 exercises cover every element of fitness: strength, cardio, mobility, flexibility, balance, and coordination.
Each move can be scaled for beginners or ramped up for advanced athletes. Try building your weekly routine around 4–6 of these moves, mixing cardio with strength and recovery. The key is staying consistent, listening to your body, and making it enjoyable.
Regular at-home exercises not only improve daily functionality but also contribute to a longer, healthier life. For insights into exercises that promote longevity, check out this resource: at-home exercises for longevity.
