Home Workout Routines

Have you been looking for complete home workout routines?

If you want to workout at home, this article is for you. Working out at home has a ton of benefits. You do not have to drive to a crowded gym, and you don’t have to fight for equipment. You might even feel more comfortable working out at home.

I have listed fourteen home workout routines below. At least one of these routines should suit you and your goals.

Let’s get started.

Beginner Home Workout Plan without Equipment

Here is a beginner home workout plan! This plan is perfect for those just getting started on an exercise routine.

Try this workout two times per week. You can also complete 30 minutes of cardio like brisk walking or jogging 3 times per week.

2 x 10 Squats to Chair
2 x 10 Push ups or Wall Push ups or Incline Push ups on Countertop
2 x 12 Stationary Lunges or Step ups on Stairs
2 x 12 Bent Over Row with Laundry Jug or Heavy Object
2 x 12 Glute Bridge on Floor
2 x 5 Y/T/I/W
2 x 12 Clamshells
2 x 20 second Plank

Intermediate Home Workout Plan Without Equipment

Here is a home workout plan for intermediate fitness level! You can use light hand weights if you have them, or go without equipment.

Try this workout two times per week. You can add 30-60 minutes of brisk walking or jogging another three times per week.

s3 x 8 Goblet Squat
3 x 8 Offset Hand Push ups
3 x 12 Dumbbell RDL
3 x 8 Renegade Row on Each Side
3 x 15 Side Step up
3 x 12 Rear Delt Fly
3 x 8 Plank with Toe Tap

Advanced Home Workout Routine without Equipment

Here is an advanced home workout routine! It provides nearly equal emphasis to strength and endurance. Because the workouts are getting more difficult, they include fewer exercises per workout.

You can try this workout two to three times per week. Add 30-60 minutes of brisk walking or jogging three days per week.

Use hand weights, a pull up bar and resistance bands if you have them for this workout.

3 x 12 Bulgarian Split Squat
3 x 8 Pike Handstand Push up
3 x 12 Slider Hamstring Curl
3 x 6 Pull up
3 x 15 Single Leg Calf Raise
3 x 6 V Up Core Exercise

Home Workout Routine for Men

Men can train completely the same as women and I know a ton of strong women who could conquer this routine. Still, here is a perfect routine that will challenge even the burliest of dudes!

3-4 x 8 Pistol Squat
3 x 8 Wall Handstand Push up
3 x 6 Single Leg Slider Hamstring Curl
3 x 6 Weighted Pull up
3 x 15 Single Leg Calf Raise
3 x 30 Second Hanging Pike Hold

Tuesday: 60 minute Low Intensity Aerobic of Choice (Run, Jog, Swim, Bike)

Ripped Core Routine

This is a fun routine inspired from my gymnastics days. You could do this workout one or two times per week.

Complete 2 or 3 rounds of the following circuit one or two times per week.

Pike Hold 10 seconds
Straddle Hold 10 Seconds
V ups 10
Alternating V ups 8 each side/li>
Tuck ups 10
Hollow Hold 20 seconds
Plank 20 seconds
Side Plank 20 seconds

Home Lower Body Workout

Here is a full home lower body workout without any equipment. You could do this routine one or two times per week.

4 x 6-12 Three Count Negative Bulgarian Split Squat
4 x 6 Assisted Nordic Hamstring Curl
4 x 30 Lunges
4 x 15 Single Leg Glute Bridge
4 x 30 Second Wall Sit
3 x 30 Clamshell
3 x 15 Single Leg Calf Raise

Home No Equipment Glute Workout

Here is a home workout to build strong glutes without any equipment. You could do this workout one or two times per week.

4 x 12 High Step up
4 x 12 Single Leg Glute Bridge
4 x 12 Decline Single Leg Glute Bridge
4 x 20-30 2 Leg Glute Bridge
4 x 30 Clamshell with 1 count Pause at Top

Home Plyometric Workout

Here is a quick plyometric workout to build power and the capacity to maintain power during fatigue. Don’t do this workout more than one time per week. Complete all sets of the first exercise before moving on to the next one. Repeat this for each exercise.

4 x 6 Seat to Jump or Vertical Jump
4 x 6 Plyometric Push up
4 x 6 Broad Jumps
4 x 6 Upper Body Med Ball Toss
3 x 20 Lunge Jumps
3 x 20 Squat Jumps

Home Stair Running Cardio Workout

Here is a heart pumping cardio workout you can do on your stairs that only takes 20 minutes. It will really strengthen your heart and make your apartment stairs less daunting.

Minutes 0-2: Warm up with Easy Walking up and Down
Minutes 2-4: Jog up and Walk Down
Minutes 4-5: Sprint up, Easy Down
Minutes 5-8: Walk up and Down
Minutes 8-10: Jog up and Walk Down
Minutes 10-11: Sprint up, Walk Down
Minutes 11-13: Jog up and Walk Down
Minutes 13-14: Sprint up, Walk Down
Minutes 14-15: Sprint up, Walk Down
Minutes 15-20: Walk up and Down

Home Mobility and Flexibility Workout

You can do this home workout when you need to loosen up muscles, restore joint mobility and help to prevent injuries. You could even do this routine before another one of the workouts on the list or on a rest day.

1 x 5 Bodyweight Turkish Get up Left and Right
1 x 5 Thoracic Reach and Roll
1 x 8 Overhead Reach
1 x 8 Bodyweight Windmill Each Side
1 x 8 Count Half Kneeling Hip Position and Rotation
1 x 8 Lateral Lunge on Each Side
1 x 8 Squat
1 x 8 90/90 Drill Each Side

Home Upper Body Workout

You can try this complete home upper body workout. If able, you can use hand weights. You could do this routine one or two times per week on non consecutive days.

Band Pull Apart 3 x 15
Plyometric Push up 4 x 5
Floor Decline Push up 4 x 8-12
Dumbbell Bent over Row 4 x 10
Wall or Pike Handstand Push up 3 x 6
4 x 5 Y/T/I/W
3 x 15 Lateral Raise
3 x 12 Triceps Close Grip Push up
2 x 12 Bicep Curl

Home Cardio and Endurance Workout

Here is a home cardio and endurance workout.

Try 3 to 5 rounds depending on your fitness level. I would recommend this workout one to three times per week depending on your other parts of your workout routine. Go at your own pace.

25 Jumping Jacks or Jumpless Jacks
25 High Knee Runs or Steps
25 Squats or Squat Jumps
25 Bodyweight Lunges
25 Toe Taps
50 Steps Farmer March

Home Treadmill Workout

Here is a treadmill workout you can do at home.

5 Minute Warm up
2 Minute Jog
1 Minute Run
3 Minute Walk
2 Minute Jog
1 Minute Run
3 Minute Walk
1 Minute Hard Run
5 Minute Cool Down

Home Kettlebell Workout

Here is a fitness kettlebell workout to substitute for traditional cardio. You could do this routine one or two times per week.

Go through the following circuit 3-5 times using light kettlebells.

10 Kettlebell Swings
10 Right Hand Swings
10 Left Hand Swings
5 Snatch Left
5 Snatch Right
1 Turkish Get up

Home Workout Routines are Awesome

Whether you are stuck at home, don’t feel like driving or just hate the gym, home workout routines can be awesome for any fitness level!

Hopefully this article gave you a complete home workout routine or programs you can mix and match according to your goals.

Please comment below if you enjoyed any of the workout programs from this article.