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How to build a home workout plan without equipment

Woman doing yoga in front of laptop at home.

Stay active with a home workout plan without the trip to a gym

Home workouts and home gyms are making exercising easier to fit into our hectic routines and more accessible than ever. Here are our recommendations for staying fit without equipment.

Being active at home can be challenging. The limited equipment, space, or motivation can make getting started a challenge. Luckily, the future of fitness is evolving with at-home gyms, streamable workouts, and online communities that can provide additional accountability. A home workout plan doesn’t have to be boring—and it can still provide all the amazing benefits exercise has to offer. We’re here to help you be creative with your workouts. Let’s find a routine that helps you feel rejuvenated, sleep better, and improve your mental cognition.

If you’re not sure where to start with your home workout, we’re here to help. Use the guide below to build a cardio circuit you can do right in your living room! Pick 3-4 exercises from each category, and complete 30 seconds of each (rotating between cardio and strength exercises) for 3-4 minutes. Then repeat the circuit 3-4 times through. If creating a circuit isn’t for you, we have more ideas below!

Home-workout-friendly cardio exercises

  • Mountain climbers
  • Burpees
  • Jumping jacks
  • High knees
  • Butt kicks
  • Jump squats
  • Inchworm
  • Jog in place

Home-workout-friendly strength exercises

  • Push-ups
  • Wall-sits
  • Plank
  • Glute bridges
  • Lunges
  • Tricep dips
  • Leg lifts
  • Bird dog

So maybe you’re bored with your circuit, or perhaps you’re looking for a different type of at-home exercise. We’ve got you covered there too. The MyHealth Matters blog is full of workout ideas. Try this 10-minute desk workout you can do right at your desk or home office if you need a quick break during the workday. There’s also this fun Tabata challenge to check out!

Home gyms and at-home equipment have become increasingly popular over the past few years. With so many options, it’s hard to know which may be right for you. UPMC MyHealth Matters blog has multiple articles to help you with your decision. Check out our reviews of Peloton, Tonal, and the Mirror workout. Ultimately, you know what will work best for your lifestyle and fitness preferences, and the ever-evolving future of at-home gyms and at-home fitness classes makes it easier and more accessible for you to put your fitness first!

For more home workout options, consider exploring online fitness communities

Apps and online exercise communities also make at-home workouts a bit easier to fit into your routine with minimal equipment. Apps like Peloton (no equipment needed), Daily Burn, and the Mirror usually include a 30- to 90-day risk-free trial with their services. Other apps—like the Nike Training app, Freeletics, seven-minute workout, Daily Yoga, and FitOn—include free workouts from HIIT, to running, power walking, strength training, or yoga led by fitness professionals. Try each of these apps to learn which ones you like best and vary your at-home fitness routine. Your smartphone might even have built-in health and wellness features, so try exploring a new side of your technology!

There are also many online fitness communities where you can stay in touch with people from all over the world with the same at-home fitness goals. Trying our “no gym no problem”’ workout challenge! can help you get started. You can also just search for groups on Facebook, MyFitnessPal, or other online forums. Finding an online fitness community can not only push you to become more active and accountable for your goals, but also can lead to true friendships and enhanced quality of life and purpose.

Home workouts and home gyms are making exercising easier to fit into our hectic routines and more accessible than ever. Exercise can help you prevent chronic disease, lose weight, feel more energized, and quiet your anxieties, so make staying active at home a part of your routine. What home workout, equipment, or app will you try?!


Create a Circuit Home Workout Infographic. American Heart Association. Updated March 27, 2020. Accessed April 7, 2020.

Healthy Weight, Physical Activity for a Healthy Weight. The Centers for Disease Control and Prevention. Updated May 15, 2015. Accessed April 7. 2020.

Physical Guidelines for Americans, 2nd Edition. U.S. Department of Health and Human Services. 2018. Accessed April 7, 2020.