Simple Home Workouts With No Equipment

You do not need an expensive gym membership to get fit. These simple body-weight exercises can be done at home in 20–30 minutes.

Brisk walking or marching in place

Start every session with 5 minutes of brisk walking to warm up your muscles and raise your heart rate.

Squats

Squats strengthen your legs and burn plenty of calories. Aim for 3 sets of 12–15 reps.

Push-ups (or wall push-ups for beginners)

Push-ups build upper-body strength. If regular push-ups are too hard, start against a wall.

Plank

Hold a plank for 20–30 seconds to strengthen your core. Increase the time as you get stronger.

The takeaway

Consistency matters more than intensity. Exercise 4–5 times a week, stay hydrated and support your progress with a balanced diet.