Home Exercises Without Weights

What exercises can I do without hitting the gym?


By Maddy Bond


The current global situation means most of us have been restricted to staying at home for our workouts. Some of us are lucky to have our own equipment or have been able to purchase some, but there are the unlucky few who found sports equipment sold out at stores across the country. Thankfully, you can still get an awesome workout with just your own bodyweight. Here are four exercises that are an excellent way to get your heart pumping and get your body looking toned.

Bulgarian Split Squats

This no-equipment-necessary exercise is perfect for those trying to tone their lower body. Building and strengthening your lower half can increase your metabolism because more muscle means more energy required to supply them.

The Bulgarian split squat involves standing in a staggered stance, where one foot is in front of the other by approximately two feet, and placing your back foot on an elevated surface, such as a heavy book or a low table. The higher the foot, the more challenging it’ll be. This exercise is an excellent way to tone your legs, but it can also help with balance and stability.

Pike Push Ups

We’ve all heard of push ups, but do you know what a pike push up is? Whereas standard push ups primarily target pectoral muscles in the chest, pike push ups work on your deltoids, more frequently known as the muscles in your shoulders. Position yourself in a triangle shape with your hips raised in the air, your feet behind you, and your hands in front of you. Bend your elbows to lower your head to the ground while looking towards your feet. Maintain that triangle position with your hips above you. If you want to make this more challenging, try putting your feet on an elevated surface until your body is in more of an L shape, and you’ll really feel the burn!

Inverted Table Row

Trying to tone your biceps and your back? Inverted rows are for you. This is a more advanced movement that requires only a table. Position yourself under the table, holding onto the edge from below. Position your body so that your arms and shoulders are straight under your hands. Bend your elbows and pull your chest towards the table, then lower down slowly in a controlled manner. Remember to breathe! If you want to take it up a notch, keep your legs straight.

Plank Shoulder Taps

Planks are an excellent way to work your core, but they also target a range of other muscles, including your legs and shoulders.

For this exercise, get into a straight arm plank position with your feet wider than your hips. Bring your right hand up to your left shoulder, and return it to the ground before alternating sides. As you bring your arm up, your hips will shift, but squeezing your glutes and core will prevent that from happening and keep your hips level.

Now you have a few home-friendly exercises, try putting them together for a great workout that doesn’t require leaving the house. If you want to increase the difficulty, try to control your timing, tempo, or reps of the exercise. Remember, you can slow down the movement to increase that muscle burn!

Maddy has worked in the health and fitness industry for 5 years. She has a bachelors in Exercise Science and has recently received her Masters in Exercise Physiology. She has worked with a wide demographic of clients as a Personal Trainer and loves helping people reach their goals and continue to grow.  She is an outdoor enthusiast and dedicates her workouts to rock climbing, hiking and whatever new experiences may come her way.

Main Photo Credit: Syda Productions/; Second Photo Credit: BigBlueStudio/; Third Photo Credit: Roman Samborskyi/

Jul 7, 2020

Useful, but illustration could have been better, also Bulgarian splits and exercises involving correct form and posture should come with a caution to use and maintain proper form and posture. Injuries are just as easily acquired at home with no equipment as they are at a gym with equipment.