Say Goodbye to the Gym! 10 At-Home Exercises Anyone Can Do—No Experience Needed!
Ever Thought About Starting Your Fitness Journey—But Just Haven’t Taken the First Step?
01. Plank
Target areas: Core, abs, shoulders
Start in a forearm plank position with elbows under shoulders
Toes on the ground, body in a straight line, core tight
Hold for 30 seconds to 1 minute—don’t let your hips sag or stick up
Pro tip: Start with 20 seconds and work your way up as you get stronger.
Feet shoulder-width apart or slightly wider, toes pointed slightly out
Push your hips back and bend your knees to squat down
Keep your knees behind your toes, back straight
Go as low as you can—ideally thighs parallel to the floor—then stand back up
Pro tip: Beginners can hold onto a chair for balance if needed.
03. Push-Ups
Target areas: Chest, shoulders, arms
Hands just outside shoulder-width on the ground, body in a straight line
Lower your chest toward the floor by bending your elbows
Push back up to the starting position
Pro tip: If full push-ups are too tough, start with your knees on the floor.
Lie on your back, knees bent, feet flat
Hands by your ears (not behind your head!), lift your upper body
Feel the squeeze in your abs, then slowly return down
Pro tip: Don’t pull on your neck—let your abs do the work.
Stand with feet hip-width apart
Step one leg forward and lower your hips until both knees are bent at 90 degrees
Pro tip: Keep your upper body straight and knees behind your toes.
Lie on your back, arms by your sides
Lift both legs together to a 90° angle
Slowly lower them back down—but don’t touch the floor
Pro tip: Press your lower back into the floor throughout the movement.
Target areas: Glutes, hamstrings
Lie on your back, knees bent, feet flat on the floor
Squeeze your glutes and lift your hips so your body forms a straight line
Pause at the top, then lower down slowly
Pro tip: Hold at the top for 1–2 seconds to really activate your glutes.
Target areas: Lower back, glutes
Lie face down, arms extended in front of you
Lift your arms and legs at the same time off the ground
Hold for 1–2 seconds, then slowly lower down
Pro tip: Move with control—don’t jerk your limbs up.
Lie on your side, elbow under shoulder, legs stacked
Lift your hips so your body forms a straight line
Hold for 30 seconds to 1 minute on each side
Pro tip: Beginners can keep knees bent and use them for support.
10. Tricep Dips (Using a Chair)
Target areas: Back of arms (triceps)
Sit on the edge of a sturdy chair, hands next to your hips
Slide your hips off the edge, legs straight or bent slightly
Bend elbows to lower your body, then push back up
Pro tip: Keep your shoulders back and avoid dipping too low.
Suggested Training Plan
Beginner:
2 rounds — 10–12 reps per move
Intermediate:
3 rounds — 12–15 reps per move
Advanced:
4 rounds — 15–20 reps per move
✅ Start simple: Focus on good form before increasing reps or intensity
✅ Quality over quantity: Fewer clean reps > sloppy high reps
✅ Breathe right: Exhale during effort, inhale during release
✅ Rest and recover: 30–60 seconds between sets, aim for 3–4 workouts a week
Want to keep yourself accountable?
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About the Creator
Day 4 of Quitting
If this is how sobriety feels, maybe it’s better to go through life a little buzzed… this, along with other hits like, I want to kill myself, I wish I was dead, and I’m going to throw myself off a bridge have been the only thoughts on rotation these past few days. I promise myself that if, in a month, I still feel like this (‘this’ meaning despondent, full of rage, and simultaneously numb) I can go back to smoking. Until mid-February though? Nicotine is off the table.
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Comments (1)
very nice this