It’s often said that the best exercise is the one you actually do. Even the most dedicated fitness buffs sometimes can’t make it to the gym. Maybe your work schedule is too hectic, you don’t have childcare, you’re snowed in, or you just don’t feel like leaving the house. No problem! We’ve taken seven common gym exercises and adapted them so you can do gym routine at home.
The benefits of working out at home
The No. 1 benefit of working out at home is that it’s super convenient. You don’t have to drive anywhere. All you really need is your gym shoes, some space on your floor, and the motivation to get going.
That said, exercising at the gym does have its benefits, such as:
- There’s more room and equipment to work out.
- You have the accountability of exercising with your fellow gym regulars.
- Working out at a gym can be fun and social when you see the same people on the treadmills or weight machine next to you.
- There are trained coaches who can help you reach your goals. At home, it might just be your dog cheering you on.
But if you can’t make it to the gym, you can still meet your fitness goals by finding an exercise routine that you can and will do at home. Calories burned are calories burned, wherever you light those bad boys on fire.
Is an at-home workout as effective as a gym workout?
Is working out at home as effective as exercising at the gym? It can be! It all comes down to the effort you put into it. If you can challenge yourself during a home workout just as you would with a gym routine, you can see very positive results.
How do I work out without a gym?
You might not have the equipment or heavy weights that a gym or fitness center offers, but you can still find workarounds that will help you get fit and stay healthy. Many exercises that typically require equipment can be adapted to body-weight exercises for a gym workout at home.
Or you can run outside instead of on a treadmill. Running up and down your stairs might get a little tedious, but it has many of the same fitness benefits as working out on a stair machine — and you can blast your music as loud as you want. It helps!
Gym Workout at Home: 7 No-Equipment Exercises
Clear some space, lace up your shoes, and get ready to build muscle and burn fat with these gym exercise dupes for a full-body home workout. Remember: Your results always depend on the effort you put into your workout routine — no matter where you do it.
1.
Gym workout: Bench Press
Home workout: Do Push-Ups
With push-ups, the pectoralis major and anterior deltoid (chest and shoulders) are still targeted, but you have the bonus of engaging your core muscles even more. Plus, there are many ways to adjust push-ups to make them harder or easier.
To do a basic push-up:
- Support your body on your toes (or knees) and hands with your elbows bent and your chest nearly touching the floor.
- Push up to a straight arm position.
- Lower your body back to the start position and repeat.
- Keep your back flat and your hips in line with your shoulders throughout.
Modifications:
- To make this exercise easier, try an incline push-up. This is the same as a push-up, but instead of starting with your hands on the floor, you start in a high plank position on your toes and with your hands shoulder-width on a sturdy surface such as a piece of furniture that is knee- to hip-height. The lower the surface, the more challenging the push-up will be.
- To make your push-ups harder, try adding resistance with your body weight alone by lifting one leg at a time as you lower down into your push-up position. You can also increase the time your muscles are under tension by slowing your reps down as much as you can, while still maintaining a flat back.
2.
Gym workout: Pull-Ups
Home workout: Do a Loaded Carry
Start by finding objects around your home that are the desired weight. Some items that work well include heavy dog food bags, 5-gallon buckets filled (or partially filled) with liquid or sand, or two carry-on suitcases.
How to do a Loaded Carry at home:
- Pick up the weighted objects and hold them by your sides.
- Keep the items about an inch off the body.
- Pull the shoulders back and slightly elevate them to support the load.
- Stand tall with the majority of your body weight in the heels.
- Brace the core and begin walking with an upright posture. Walk around your house for a few minutes and then take a break before starting again.
3.
Gym workout: Barbell Squat or Leg Press
Home workout: Do Overhead Squats
You can do an overhead squat with a towel or resistance band. Holding the object overhead while performing a squat helps improve mobility and posture as well as training your body to engage your core during the movement, which improves your form during the squat.
How to do Overhead Squats at home:
- Stand upright with your feet shoulder-width apart and your arms extended overhead, using a wide grip to hold a small towel.
- Lower your body toward the floor, bending at the hips and knees and keeping your arms overhead.
- Push through your feet to return to the start position, keeping your back neutral/flat and your arms overhead throughout. Repeat.
4.
Gym workout: Bench Bulgarian Split Squats
Home workout: Do Bulgarian Split Squats with Furniture
Instead of a workout bench, you can use a stable piece of furniture such as a couch or a low table to do these Bulgarian Split Squats.
How to do a Bulgarian Split Squat at home:
- Stand upright with one leg bent behind you and the top of your foot resting on a stable surface.
- Drop your body down towards the floor, bending at your hips and knees and leaning your torso slightly forward.
- Push off your front foot to return to the start position. Repeat.
Modification:
- To make this exercise more challenging, hold a light- to moderate-weight object in front of you, at chest height, to engage your core muscles and add resistance to your working leg muscles. This could mean a throw pillow, a heavy book, or even a bag of flour (just don’t drop it and ask us to come help clean it up!).
5.
Gym workout: Hamstring Curl with a Leg-Curl Machine
Home Workout: Do Hamstring Curls with Towels
If you have hardwood floors, you can use towels or even socks on your feet. For carpet, sheets of paper work great. You’ll use these items as sliders for this lying hamstring curl.
How to do this Hamstring Curl at home:
- Lie on your back with your heels on the towels or paper, knees bent at 90 degrees.
- Press your heels into the floor as you lift your hips and lower back toward the ceiling.
- Extend your legs fully, making a straight line from your knees to your shoulders.
- Keeping your hips and lower back in the air, bring your heels back to the starting position by flexing your hamstrings.
- Repeat.
Modification:
- To make this move more challenging, keep one leg lifted in the air throughout.
6.
Gym workout: Adductor/Abductor Machine
Home workout: Do Side-Plank Clams
Side-plank clams target your hips and glutes and allow you to get even more core engagement than you would by using the machine. Also, by working one side at a time, your body builds stability, symmetry, and balance.
How to do Side-Plank Clams:
- Start on your side, balancing on one hip with your elbow under the shoulder and your knees flexed to 90 degrees.
- While keeping your abs engaged, press into your bottom forearm to lift the hips up and forward.
- Raise your top knee up and back, then slowly lower the knee.
- Repeat.
- Complete all reps on one side before switching to the other side.
7.
Gym workout: Core-Wheel Rollouts
Home workout: Do Quarter Get-Ups
Quarter get-ups can be a substitute for core wheel rollouts, decline sit-ups, or any other core exercise you usually do at the gym.
How to do Quarter Get-Ups at home:
- Lie on your back, holding your right arm straight up over your chest. Bend your right leg so your foot is flat on the floor. Extend your left arm and leg out to the side.
- Push into the floor with your left hand and lift your upper body completely off the floor, propping yourself up on your left forearm.
- Complete all reps on one side before switching to the other side.
Bonus: Get your cardio on at home!
It’s easy to take your cardio outside or inside for a home workout:
- Go for a jog, run, or hike
- Play some pickleball
- Join a game of pick-up basketball
- Jumping rope, doing sprints, or doing 100 burpees (in sets of 10, of course!) are also great options for at-home, indoor cardio
You can even take it old school by blasting some loud, fast music and dancing for 20 or 30 minutes. Just get that heart rate up and keep it up for a while!
Want more workouts like this one?
These equipment-free fitness routines can act as home workouts — or wherever — and help improve your health, endurance, and overall fitness. Here are just a few:
Exercising at home can be a great way to add variety to your workouts and keep your routine going — even when you can’t make it to the gym. The Anytime Fitness App has weekly workouts so you can get your sweat on anytime, from anywhere. Use the QR code below to download the Anytime Fitness App now.
