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May 09, 2020 3 min read

You do not need an expensive gym membership to get a workout in. There are hundreds of exercises ranging from simple to more complex that you can do in the comfort of your own home!

Favourite no-equipment exercises:

  • Squats
  • Lunges
  • Calf raises
  • Push-ups
  • Crunches
  • Plank 

At Home Warm-Ups

Regardless of what exercises you do when you workout at home, the first step should always be to warm-up. Your muscles need time to warm up so you can use them effectively without hurting yourself. We recommend starting with jogging in place, turning on your favourite music and dancing around for a few minutes, or doing some jumping jacks. You can also begin by jumping rope if you have space and a jump rope. If you have a pre-workout product to take, before beginning your warm-ups is the best time!

Leg Workout at Home

Building up the muscles in your legs doesn’t require spending big bucks on fancy equipment. It’s easy to exercise at home using your body weight and a few objects everyone has around the house. Whether you’re looking to begin a new workout at home or you’re someone who typically exercises multiple times a week, you’ll love the ease and variation that you can accomplish when you exercise at home.


Adding squats to your workout at home is a great way to engage your entire lower body without the need for equipment. In addition to your legs, adding squats to your workout engages your hips, core, back, arms, and shoulders. Check out WikiHow for a photo demonstration on the proper form!


Another fantastic exercise to add when you workout at home is lunges. Lunges are great for engaging the muscles in your hamstrings, calves, quadriceps, glutes, and core. Lunges are ideal for when you want to exercise at home because, like squats, they require no equipment and help to increase flexibility, balance, coordination, and more. Incorporate forward lunges, reverse lunges, and side lunges to make the most of your workout at home.

Calf Raises

Finish out your leg workout at home by doing calf raises. Your calves help maintain the proper alignment of your skeleton, so keeping them healthy is crucial to your overall posture. You can do calf raises by standing flat on the ground or add a higher degree of difficulty by standing on the edge of the stairs.


Increase your upper body strength by incorporating push-ups into your routine when you exercise at home. You can do push-ups in a variety of styles, including regular, diamond, and wide arm. Also, you can do a modified push-up from your knees if necessary!


Engaging your core and your abdominal muscles are essential to perfecting your posture and maximizing your overall strength. Doing crunches is a way to incorporate an ab workout, plus there are dozens of options to choose from for the days when you exercise at home. Whether you stick with traditional crunches or expand to reverse crunchesbicycle crunches, or side crunches, you’ll feel the burn when you’re doing them right!


The last workout we love to incorporate when we exercise at home is the plank. The plank pose is a foundation of yoga, but it is also popular as a way to engage your entire core when you exercise at home. Plus, you can choose to do a full plank, side plank, or increase your duration to challenge yourself further.

Optimizing your overall health and nutrition is about more than losing fat or gaining muscle; it’s about how you feel inside. In addition to increasing the number of times you workout at home, don’t forget to eat right, add key nutrients and supplements to your diet, have a protein shake post-workout, drink enough water, and get a good night’s rest. 



USE AT YOUR OWN RISK: This website is for informational purposes only. Consult a physician before performing any exercise program, including the programs on this website. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury. 

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