7 Top Home Workouts – Efficient Routines + Videos for Fitness Success
Are you searching for home workouts that can be done anytime? Whether it's from the comfort of your house, hotel room, or maybe even your office, we know you're busy, and we've got you covered!
Personally, I don't prefer to work out in the house; I would rather exercise outside or at the gym. But the fact is: sometimes it's the only option. We all have limited time, so we must search for creative ways to work out and develop routines we can do at home.
I've also found tons of YouTube videos that are specifically designed for at-home workouts. Videos can boost up your workouts; they:
Make the time pass more quickly
Make the workout more fun and engaging
Give you more variety
Teach you new exercises and combinations
Whether you’re a fitness newbie or a seasoned athlete, you’ll discover workouts that align with your goals and fit your living space in this post. Prepare to elevate your health and fitness without stepping out your front door.
Read on for the following:
How Much Exercise Do You Need for Results?
Equipment-Free Strength Training Workouts
Kettlebell Workout Routines
HIIT Workouts
Mobility and Flexibility Workouts
Cardio Workouts
Recovery and Active Rest Days
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How Much Exercise Do You Need for Results?
I'm sure you've asked the question, “How much exercise do I really need?”
Whether you want to keep it short because you don't really enjoy your workouts or simply have limited time, it's good to know what's truly necessary to reach an ideal fitness level and continue to reap benefits.
What do the health professionals recommend for workouts?
The Centers for Disease Control and Prevention (CDC) recommends adults do at least:
150 minutes of moderate-intensity aerobic activity per week
75 minutes of vigorous-intensity aerobic activity per week
Muscle-strengthening activities on two or more days a week
But how do you get started?
For beginners, it’s recommended to train bodyweight exercises 2-3 times a week, allowing time for muscle recovery. You can achieve progression by increasing reps or complexity of exercises over time. Here’s a great dumbbell workout plan for beginners at home.
Progressive overload is the cornerstone principle for enhanced strength and muscle growth. This principle suggests that for ongoing improvements, you should introduce progressively more challenging exercises or higher intensities over time.
With weighted exercises, you can obviously increase the size of your dumbbells or the amount of weight on your bar over time.
If you're only using body weight, this means you develop strength by adding more sets or repetitions or doing exercise variations that are more challenging. You can add movements that challenge balance, agility, and power.
So, you can achieve your fitness aspirations at home by applying the progressive overload principle, even without conventional gym equipment. Check out our Physical Activity Pyramid to craft your perfect workout routine.
The difference between physical activity and exercise
Bear in mind that ‘exercise’ and ‘physical activity’ carry different meanings.
While exercise is a subset of physical activity that is planned, structured, and aims to improve fitness, physical activity includes all movement that burns energy. From taking the stairs instead of the elevator to dancing around your living room, all physical activity counts towards your overall health.
In addition to your scheduled exercise, incorporate more movement into your day and minimize sedentary behavior.
What are your exercise goals?
Everyone is different and has different goals for their workouts. So, you need to determine your minimum effective dose, which means the lowest amount of activity that will achieve the desired results.
For example, if your goal is weight loss, you might need to step up your workouts. The National Weight Control Registry (NWCR) found that 94% of participants who had lost weight and managed to keep it off increased their physical activity.
However, the good news is that the most frequently reported form of activity was walking. You don't need a gym for that; you can choose to walk more with zero equipment.
Fitness for life requires finding creative methods and plans that fit your lifestyle for the long-term.
Maximize Your Space: Equipment-Free Strength Training
Now, let's dive into the many workouts you can do from the comfort of your own home — or backyard, office, hotel room, or wherever you are.
Turning your home into a gym doesn’t require purchasing tons of heavy, expensive equipment. In fact, you can achieve a powerful workout using nothing more than your own body weight.
Bodyweight exercises can build muscle without equipment by manipulating variables such as repetitions and time under tension, ensuring proper form throughout the exercises for maximum muscle activation and safety.
A variety of bodyweight exercises can be scaled in difficulty to suit different strength levels and target various muscle groups. Some examples include:
Push-up variations
Dips
Planks
Lunges
Squat jumps
Body Weight Workouts to try:
19 Beginner to Advanced Bodyweight Exercises (HIT EVERY MUSCLE): Covering exercises that target every major muscle group, this video is ideal for those who want to ensure a comprehensive bodyweight routine. You can take these exercises to build your own body weight workouts.
25 Bodyweight Only Strength Exercises (Beginner to Advanced Progressions): This video offers a wide range of exercises that progress from beginner to advanced levels, allowing you to grow with the routine as you gain strength and confidence. Some require a bar which you might find at a playground.
20 Minute Beginner Bodyweight Workout for Fat Loss and Strength: A perfect start for beginners looking to get into fitness without any equipment. This workout is designed to be low impact and easy to follow
Dynamic Dumbbell Routines
Dumbbells offer an effective avenue for strength training at home. Selecting the proper weight depends on your fitness goal.
Most trainers and experts agree the sweet spot for your weights is when you experience fatigue within 8-15 repetitions.
If your goals are to increase strength or hypertrophy (building the size of your muscles) here are more tailored recommendations for your sets:
1-6 reps for strength
8-12 for muscle building
15 or more reps for endurance
Dumbbells are available in different materials, from vinyl dumbbells to durable cast iron, and adjustable dumbbell sets which allow for quick weight changes.
If you’re a beginner, start with lighter weights, focus on form, and make small incremental increases. Experienced athletes can customize and progressively overload their workouts to meet their fitness goals.
No matter your skill level, opt for a dumbbell with a stable grip to secure both your safety and exercise effectiveness. Some options include:
Hex-shaped dumbbells, which are particularly stable and ideal for home use
Rubber-coated dumbbells, which provide a comfortable grip and protect your floors
Adjustable dumbbells, which allow you to change the weight for different exercises easily
From curls, presses to lunges, dumbbells can be used for a variety of exercises, making them an excellent tool for your home workout arsenal. The flexibility of the dumbbell routines allows you to target different muscle groups with the same piece of equipment, maximizing your workout efficiency.
Here are some great dumbbell workouts to get you started! You can do these in the gym or at home.
30 Min FULL BODY DUMBBELL WORKOUT at Home: This 30 minute at home workout with Caroline Girvan has over 9 million views! Check it out for a total body routine.
30-Minute Dumbbell Strength Workout: This easy-to-follow workout with Juice & Toya gives you two options for modifications and variations.
Ultimate Full-Body Dumbbell Workout: If you're looking to dvelop muscle and gain strength, this circuit dumbbell workout from bodybuilding.com will challenge you.
Kettlebell Conditioning Circuits
Kettlebells provide a unique style of workout and a holistic approach to fitness. Just make sure you learn proper kettlebell technique and form to avoid injury!
Kettlebell circuits offer:
Simultaneous boost to cardiovascular capacity and muscular gains
An effective strategy for improving both cardiovascular fitness and strength
Low-impact cardiovascular training reduces strain on joints compared to traditional cardio activities like running.
Find a variety of kettlebell options.
The versatility of kettlebell exercises allows them to be integrated into training programs and conveniently practiced at home. Unilateral (one-sided) exercise help correct imbalances and asymmetries in the body, ensuring balanced strength development.
Research has shown that six weeks of dedicated kettlebell swing training can improve both maximal and explosive strength—a great benefit to an athlete in training. Again, with the caveat that proper technique must be maintained at all times.
In creating your kettlebell conditioning circuit, consider targeting specific fitness goals. For example, core strength can be improved through kettlebell exercises like the Turkish Get-Up and Suitcase Carries.
Similarly, hamstrings and glutes can be targeted with various swings, ensuring proper hip hinge technique for maximum muscle activation.
Here are some ideas to get you started with kettlebells.
10 Best Kettlebell Exercises for Beginners | John Wolf: This detailed tutorial video will walk you through exercise techniques. This video is excellent for developing your kettlebell technique and ensuring you're using this equipment with proper core engagement, power, and form.
10 Minute Kettlebell Workout for an efficient Total Body Workout: Just want a quick kettlebell routine? You can use workouts like this on a day you don't have much time or add it to your other workouts.
The BEST Kettlebell Workout For Regular People Over 50: Again, this is more of a tutorial video than a "workout flow" but with kettlebells it's PARTICULARLY important to develop proper technique and choose exercises you can do safely. You don't want to start out with workouts that are too fast-paced.
25 Kettlebell Exercises (Full Body Workout): Although this video doesn't contain lots of cueing and coaching, it shows how versatile a simple kettlebell can be! Here are 25 exercises you could include in your workouts.
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Time-Efficient HIIT Sessions
If you’re short on time but still want to get a solid workout, high-intensity interval training (HIIT) might be your ideal solution. HIIT workouts can be as short as 10 to 30 minutes, making them ideal for busy schedules.
HIIT protocols have been shown to lead to dramatic improvements in exercise tolerance and aerobic energy metabolism, demonstrating its effectiveness compared to traditional endurance training despite a reduced exercise volume.
A beginner-friendly 7-minute HIIT workout can include exercises such as side-to-side jumps, jump squats, and crunches without any equipment, making it an accessible choice for many.
Incorporating HIIT into your weekly routine can help in losing belly fat and building muscle efficiently. Even on busy days, a quick 15-minute HIIT session can contribute to your fitness goals and can be scaled across different fitness levels. HIIT enables you to optimize both your time and fitness outcomes.
30 Minute Low Impact HIIT Workout [NO Jumping //NO Equipment]: Does the term HIIT make you cringe? Never fear! This video gives you a workout with no jumping or equipment required. And Juice & Toya are filming from home!
The Scientific 7-Minute High-Intensity Workout: If you're short on time, check out this basic HIIT workout that can be done in just 7 minutes.
30-Minute HIIT Cardio Workout with Warm Up - No Equipment at Home | SELF: With two levels of modification, you can develop power in this workout or modify routines to no jumping or impact as needed.
Streamlined Yoga and Mobility Routines
While strength training and cardiovascular exercises are crucial, so are flexibility and mobility. Mobility routines that include stretching, core power, balance, and modalities like Yoga and Pilates have many benefits.
They can help maintain your range of motion, relieve stiffness, and improve your overall quality of life, especially as you age.
Mobility yoga includes poses like Downward-Facing Dog and Cat/Cow, which help reduce muscle tension, improve circulation, and promote better sleep and posture. A typical mobility yoga flow might include exercises such as Hip Circles and Knee-to-Chest Stretch to target specific bodily areas and support muscle repair. It might also
Engaging in these workouts early can help maintain mobility and prevent the decline of physical capacity, which is crucial for long-term health. When customizing mobility exercises, it’s important to scale them while preserving general movement patterns like squatting and lunging to maintain physical function.
How To Unlock Your Mobility in 5 Minutes (DAILY STRETCH): Get started with a simple mobility routine you can do in just five minutes a day.
Full Body Stretch | Gentle Routine for Flexibility, Relaxation & Stress Relief: If you're looking for a general stretch routine, this one covers the bases with a soothing instrumental background. It's inspired by yoga, but anyone will feel comfortable following along the stretches.
30 MIN FULL BODY WORKOUT || At-Home Pilates (No Equipment): Pilates workouts are excellent for promoting core strength, flexibility, and mobility. If you want to correct imbalances in the body and strengthen your core, I highly recommend incorporating some Pilates!
At-Home Cardio Options
Cardiovascular exercise is a critical component of any fitness regimen, and there are plenty of options to get your heart pumping right at home.
The American College of Sports Medicine advises 150–300 minutes of moderate physical activity per week, achievable through consistent at-home cardio workouts. Here are some options to consider:
Jumping jacks
High knees
Burpees
Jump rope
Running in place
Dancing
Cycling on a stationary bike
Using a treadmill or elliptical machine
Try to aim for 3–5 days per week of cardio workouts to meet the recommended guidelines.
These at-home cardio exercises range from beginner to advanced, with options designed for confined spaces and circuits increasing intensity to elevate heart rate. Here are some examples:
Beginner: marching in place, arm circles
Intermediate: jogging in place, air jump rope, jumping jacks
Advanced: jump rope, squat jumps, mountain climbers
Cardio Videos for At Home Workouts
Low-Impact NON-STOP Cardio Workout! No Equipment Needed. Sydney will lead you through this 40-minute no-jumping cardio workout. With over 96K views and 8.5K likes this is a great choice to get started.
10 Minute Cardio Workout at Home from MadFit: Here's another workout with no jumping or equipment required. The difference is you can get it done in just 10 minutes!
Level 4 - Killer Fat-Burning Home Cardio!: Up your intensity with Jordan Yeoh Fitness's fast-paced cardio workouts. Speaking of variety, here's his Intermediate Levels Follow Along Bodyweight Workouts playlist with 40+videos.
Recovery and Active Rest Days
After pushing your limits through workouts, it’s crucial to give your body the rest it needs to repair and grow stronger. Scheduling days specifically for recovery after periods of high-intensity training is critical for allowing muscle repair and promoting growth.
Active recovery activities like a gentle 30-minute walk or hike at a comfortable pace will help maintain fitness while facilitating recovery through low-impact movement. Including restorative stretching and mobility, workouts reduce muscle soreness and enhance flexibility.
Nonetheless, it’s vital to pay attention to your body’s signals. Some days you don't need to do any workout out all.
Active recovery should operate at no more than 50% of maximum effort, and if you’re experiencing injury or severe pain, opt for passive recovery instead. Keep in mind that recovery holds equal importance to the workouts in your pursuit of fitness.
Summary
In conclusion, home workouts offer a flexible, efficient, and effective way to achieve your fitness goals. From strength training with dumbbells and kettlebells to high-intensity interval training and yoga, there’s a wealth of options to explore.
Remember, consistency is key, and it’s crucial to balance your workouts with adequate recovery and active rest days. With the right approach, you can turn your home into your personal fitness haven and live a healthier, more active life.
The CDC recommends a mix of moderate to vigorous-intensity aerobic activity and strength training each week for adults, with an emphasis on integrating physical activity into daily life beyond scheduled exercise.
Bodyweight exercises and dumbbell routines at home can effectively build muscle and improve strength without the need for heavy gym equipment, using progressive overload principles to increase difficulty gradually.
In addition to strength training, incorporating a variety of cardiovascular exercises, HIIT sessions, and flexibility/mobility routines into your home workout plan can enhance overall fitness, preserve mobility, and support recovery.
Frequently Asked Questions
What are the 10 best exercises?
If you're looking for workouts that will hit every major muscle group and major action in the body, use these 10 exercises: Biceps Curl, Triceps Extension, Shoulder Press, Chest Fly, Lateral Raise, Squat, Lunges, Plank, Push-ups, and Bent-over Row. You can choose a dumbbell, bar, or exercise machine for these moves.
What is a good 5-day workout schedule?
You have infinite options for a 5-day workout schedule. One way to organize it would be:
Day 1 - Lower body strength
Day 2 - Cardio
Day 3 - Upper body strength training
Day 4 - Cardio
Day 5 - Total body strength training
Read more about creating a winning fitness plan to crush your goals.
Which workout is most effective?
Consistency is the most crucial factor for effective workouts. Performing your workouts consistently will ultimately develop the most results. Conversely, you can do the "best" and most effective workout in the world, but if you only do so sporadically, you'll have limited results.
How much exercise is recommended weekly for adults?
The CDC recommends that adults do at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days. Aim for this weekly minimum target to maintain good health.
Can I build muscle with bodyweight exercises at home?
Yes, by manipulating variables such as repetitions and time under tension and ensuring proper form, you can build muscle with bodyweight exercises at home.
Looking for expert advice in creating your workout routine? Check out our coaching options!