When I started working out, I was really skinny. I wanted to gain weight and build muscle, but I didn’t have money for equipment or a gym. So, I searched a lot and found a simple workout routine that worked for me. In this guide, home workout without equipment, I’ll show you the same exercises I used to get stronger—all without any equipment. If you’re just starting out or want to work out at home, this is perfect for you.
Also, if you’ve ever been bullied for your appearance, don’t let that bring you down. Instead, use it as motivation to get stronger. These exercises will help you build muscle and confidence, and soon enough, you’ll be amazed at how much more powerful you feel—and look! You can start building strength and get bigger than the ones who used to make fun of you. So, let’s get started!
Why Home Workouts Work
Going to the gym is, of course, more effective for building muscle and achieving certain fitness goals because of the equipment and environment it offers. But not everyone can afford a gym membership or fancy equipment, and that’s completely okay. This guide is for you if you want to start your fitness journey without spending a lot.
Even if you’re someone who already goes to the gym, these exercises can still be helpful. They’re perfect for those days when you’re traveling or not in your hometown and don’t have access to a gym. Home workouts are simple, flexible, and can fit into anyone’s routine.
Benefits of Full-Body Workouts
Full-body workouts are amazing because they work your whole body at once, and the best part is, you don’t need any special equipment. They’re perfect for anyone, whether you’re just starting or have been working out for a while. These workouts target multiple muscles all over your body. I remember when I first started, I was amazed at how quickly I could feel my body getting stronger.
Another great thing about full-body workouts is that they help you build stamina. As you keep doing them, you’ll notice you have more energy and can push yourself harder during your workouts. And the best part? You can do these workouts anywhere! You don’t need a gym or any equipment—just a little bit of space. I’ve done them in my room, at the park, or even when I’ve been traveling. It’s so convenient, and it really helps me stay on track no matter where I am.
Tips for Starting Your Home Workout Journey
Before you jump into your workout, it’s helpful to prepare a bit. I always find a small space at home where I can move around without hitting anything. You don’t need a big area, just somewhere you have enough room to stretch and move freely. Then, wear whatever you have, as long as you’re comfortable. I used to just throw on anything, and honestly, it didn’t matter. What matters is showing up and not skipping your workout. No excuses! Even if you’re in old clothes, the key is to keep moving and stay consistent. Trust me, that’s how you get results. And most importantly, stay consistent! Even if you start slow, just keep showing up. I did the same when I first started, and it made a huge difference. Stick with it, and you’ll see your progress over time!
As an MMA fighter, I can tell you that learning how to fight is also very important skill to develop. It’s not just about building physical strength, but also mental toughness and discipline. If you want to master it and take your personal growth to the next level, you absolutely need to check out my Ultimate Guide on Learning How to Fight. Trust me, you won’t want to miss this!
Your Workout Routine
Here’s a simple breakdown of exercises for each muscle group. These are great for building strength.
Chest
Push-ups: Lie on your stomach, place your hands under your shoulders, and push your body up until your arms are straight, then lower yourself back down. This works your chest and arms.
Incline Push-ups: Place your hands on a raised surface (like a chair or bench) and do push-ups from there. This makes it a little easier than regular push-ups but still works your chest well.
Wide Arm Push-ups: Start in the regular push-up position, but move your hands wider than shoulder-width apart. When you push up, you’ll feel more of a stretch in your chest. This targets your chest more than regular push-ups.
You can add weight, like a school bag or water bottles, to make it more challenging when you’re ready. Start with what you can do, and try to add more reps as you get stronger!
Shoulders
Pike Push-ups: Start in a push-up position, but with your hips raised higher so your body forms a V shape. Lower your head to the ground, then push back up. This targets your shoulders.
Back
Superman: Lie face down on the floor with your arms and legs straight. Lift your arms, chest, and legs off the ground like you’re flying. This works your back and lower body.
Reverse Snow Angels: Lie on your stomach with your arms out to the sides. Lift your arms and legs slightly off the ground, then move your arms in a circular motion like you’re making snow angels. This strengthens your back and shoulders.
Tip: You can add weight by holding a water bottle or bag in your hands while doing the superman or snow angels.
Arms (Biceps & Triceps)
Diamond Push-ups: Place your hands close together, forming a diamond shape with your fingers. Lower your body and push back up. This mainly works your triceps.
Tricep Dips: This was my favorite, Find a sturdy surface like a chair or bench. Sit on the edge and place your hands next to your hips. Then, slide off the edge and lower your body by bending your elbows. Push back up until your arms are straight. This works your triceps, the muscles at the back of your arms.
Both exercises are great for strengthening your arms, and you can adjust the number of reps and sets based on what you can handle.
Abs
Crunches: Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head or cross them on your chest. Lift your upper body toward your knees, squeezing your abs, then lower back down. This targets your upper abs.
Leg Raises: Lie on your back with your arms by your sides and legs straight. Slowly lift your legs up toward the ceiling, keeping them straight, then lower them back down without touching the floor. This works your lower abs.
Planks: Get into a push-up position but rest on your forearms instead of your hands. Keep your body in a straight line from head to heels. Hold this position for as long as you can. This works your entire core.
Russian Twists: Sit on the floor with your knees bent and feet flat. Lean back slightly while keeping your back straight. Hold your hands together in front of you and twist your torso to the left, then to the right.
Legs
Squats: Stand with your feet shoulder-width apart, bend your knees, and lower your body like you’re sitting in a chair. Then, stand back up. This works your legs and glutes.
Lunges: Take a big step forward with one leg, bend both knees to lower your body, then push yourself back up. Switch legs.
Bulgarian Split Squats: Stand in front of a chair or bench and place one foot on it behind you. Bend your front knee and lower your body down, then push through your front foot to stand back up. This move is great for working your legs and butt.
Calves
Calf Raises: Stand tall with your feet hip-width apart. Lift your heels off the ground as high as you can, then slowly lower them back down. This helps strengthen your calves.
Tip: If you want to add weight, you can hold a bottle of water or put books in your school bag to make these exercises harder.
How Many Reps and Sets?
Reps are how many times you do an exercise in one go. Sets are how many times you repeat the group of reps.
You can start with a goal of 10-15 reps for each exercise and do 2-3 sets. But remember, listen to your body! You can do fewer reps or sets if you’re just starting out, and slowly increase as you get stronger. The key is to stay consistent and challenge yourself a little more each time.
My Personal Experience
When I started doing these exercises, I couldn’t believe how much stronger I felt after just one month. I didn’t get big muscles right away, but I could feel myself getting stronger. My mindset changed too – I was more confident. It wasn’t about being perfect, it was about doing it every day and seeing small progress. Just keep going, and you’ll see the change!
Final Thoughts
Starting a workout routine at home without equipment is one of the best ways to get stronger, boost your confidence, and stay fit. You don’t need fancy equipment or a gym membership—just your dedication and the right mindset. Remember, it’s not about how much weight you lift or how many fancy exercises you do; it’s about being consistent and pushing yourself every day, even when it feels tough. If I can do it, so can you. I started from scratch, and over time, I’ve seen huge improvements in my strength and mindset. Stick with it, stay patient, and trust the process. You’ve got this!
Of course, if you’re looking to build more muscle and push yourself further, joining a gym will definitely help. While home workouts are great for building strength and stamina, you won’t be able to build as much muscle without access to gym equipment like weights. But for now, stick with these exercises, and when you’re ready to take it up a notch, the gym will be there waiting for you.
Your Questions Answered
Q1: Can home workouts help me build muscle?
Yes, you can build muscle at home with bodyweight exercises. While it might not be as fast as gym equipment, you can still gain strength and stamina. A good diet is important too. If you need a budget-friendly meal plan to help with muscle growth, check out this Low Budget Bulking Meal Plan.
Q2: Do I need equipment for these exercises?
No, you don’t need any equipment. Your body weight is enough to get stronger. But if you can, resistance bands are a cheap option. I personally use them and they work great for me. They help make your workouts harder without needing heavy weights.
Q3: How long will it take to see results from home workouts?
Results vary, but with consistent effort, you may start noticing improvements in your strength and mindset within a few weeks. Building muscle might take a bit longer, depending on your dedication.
Q4: Can these exercises help me lose weight?
While these exercises build strength, incorporating them into a routine with a healthy diet can help with weight loss. Pair them with cardio or other physical activities for better results.
Q5: Can I do these exercises if I’m a beginner?
Yes, these exercises are great for beginners. Start slow, pay attention to how your body feels, and make the exercises harder as you get stronger.
