So you want to start working out, but you don’t want to leave the house?
Let’s go over the 8 Best At-Home Workouts so you can start training today: no gym or equipment required!
Before we jump in…
Walking around your neighborhood is a great way to start training from home! It’s one of the ways I choose to stay active.
No matter which at-home workout you pick, I want you to start with one important thing:
This will help you do exercises properly and help prevent injury. You can run in place, do air punches and kicks, or some jumping jacks.
If you’re curious, here’s my personal (advanced) warm-up:
Advanced Warm-up Routine:
Our goal isn’t to tire you out, instead we want to warm you up.
That’s step one.
Completing your chosen at-home workout would be step two.
Below, you’ll find 8 sequences you can follow along with!
We also turned it into a fun infographic with superheroes, because that’s how we roll:
Note: Not a milk drinker?
If you don’t have milk in the house for the rows, find something of roughly the same weight with a good handle.
Also, if you want to download this Beginner Bodyweight Workout as a worksheet, you can do so when you sign up in the box below:
I warn you, the above sequence will hurt… in a good way. You should be proud if you can get through this three times.
Do you want to get as strong as possible so this workout ain’t no thang?
Sign up in the box below to grab our guide, Strength Training 101: Everything You Need to Know. It’ll teach you all of these advanced bodyweight exercises!
Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible! It probably has 2 machines, a broken treadmill, and no free weights.
Set the alarm clock to 15 minutes from now and see how many circuits you can do!
We have a LOT of business travelers throughout the Rebellion! Learn how they stay fit on the road with the Nerd Fitness Starter Kit!
HIIT is just following a specific regimen where you vary your speeds and intensity throughout a shorter run, swim, bike, or row.
Unless you have a giant backyard, running at home might be tough.
But you know what doesn’t require a lot of room?
To complete a burpee:
Sort of like playing Angry Birds…
If you don’t have time to run through the whole sequence, no problem!
Depending on how much time you have during the day, you can do your whole workout at once, or break up your training into four different sessions throughout the day (with each session being ONE of the exercises).
Here’s a sample day for your No-Equipment Workout:
You could even split it up over two days if needed, but the goal would be to do it the whole sequence at once.
Once you’ve done the complete routine, you have my permission to whip out your phone and play the actual game!
Bonus points if you somehow do this no-equipment workout in a cave, as that’s how Bruce Wayne would roll.
This workout is separated into two days for you.
Here’s a video for the first day:
Batman No-Equipment Workout Day 1:
Here’s a video for the second day:
Batman No-Equipment Workout Day 2:
NOTE: This is NOT a beginner program, and should not be attempted unless you have been training consistently and can do multiple repetitions of pull-ups and push-ups with great form.
Like this perfect push-up:
And this perfect pull-up:
Here’s how the PLP Progression works:
How long do you keep doing this?
As originally envisioned by Chad Waterbury, the PLP Workout lasts 60 days.
Yeah…by the end of it you’ll be doing more than 50 pull-ups.
There are two versions:
Complete your required reps each day in as many sets as you need, whenever you need to. The goal is to do it in as few sets as possible, but enough so that you can complete each rep with proper form.
Do you have access to a hallway that you can commandeer for a bit?
It’s designed to be done in a very small space, like your home’s hallway…or an escape pod.
The “Padawan” Level of this workout is:
Do you have a nearby playground? Why not work out there! If you have kids, you can do it together. Or let them ignore you.
After you’ve gone through a complete set three times, go down the slide!
The answer to both of these: yep!
Let’s tackle them one by one.
#1) Can working out at home help me build muscle?
You can 100% build muscle mass at home.
Just ask out friend Jimmy here:
With progressive overload, we want to make our workouts more and more challenging, thus putting additional strain on our muscles.
So to build muscle with home workouts, focus on:
That will help you build strength and muscle from your casa.
#2) Can working out at home help me lose weight?
You can totally train at home for a successful weight loss strategy.
The trick here is to couple your home workouts with adjustments to your nutrition.
That will look something like this:
If you want some help on adjusting your nutrition, I’ve got two great resources for you:
You don’t have to stick to these though!
I have two resources to help you design your own no-equipment workout:
That should get you going on building a workout you can do in the comfort of your own home.
Want more? Alright, eager beaver, I got you.
We built THREE options for people just like you:
2) If you want a daily prompt for doing workouts at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Try your free trial right here:
3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating these bodyweight moves into your training.
Alright, your turn: I’d love to hear how your home training is going!
Which workout above did you try? Did you make one of your own?
Leave a comment below with your results or any questions you have on working out at home.
For the Rebellion!