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The best exercises you can do at home with little to no equipment

These cardio and strength training moves are easy to do on your own.
Young woman with dumbbells doing exercise in bedroom indoors at home.
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By Stephanie Mansour

As a personal trainer and weight loss coach for women, at-home workouts are my favorites for a number of reasons. There’s a low barrier to entry, little to no equipment is needed and you can use the time you would have spent getting to and from the gym.

An at-home workout can be done without any equipment or with the basics, like dumbbells and a yoga mat. All you have to do is put on workout clothes and shoes!

So, I encourage my clients to push themselves harder when they’re doing an at-home workout. Wondering what exercises to do? You’re in luck! I’ve rounded up my favorite at-home workouts to build muscle and burn calories without leaving your cozy home.

Intense Cardio Bursts

Stephanie Mansour demonstrates jogging in place
Step it Up with Steph

Walking in place or running in place is a simple cardio workout to do while you’re watching TV or listening to music. Pump your arms to burn extra calories, and breathe in through your nose and out through your nose. In any form of cardio, adding in arm movements will help to get your heart rate up, improve cardiovascular health, and even improve circulation and range of motion in your upper body!

If walking or running in place sounds too boring to you, try kickboxing! Punch with your right fist as you step or jump your right foot in front, then come back to center, Repeat with this right side for a minute and then kick and punch with the left side for a minute. Do this for 4 minutes total, and then for the next minute alternate with a kick and punch with the right and then kick and punch with the left! Do this for the last minute.

Strength Training, No Equipment

Step It Up with Steph

You can work your upper and lower body with just body weight exercises at home on a yoga mat. I recommend using a mat for padding, but if you only have carpet or just a towel, that is fine, too! Alternate exercises with the upper body and then the lower body to get the most benefit from this workout. Strength training builds muscle, helps burn fat, and creates a stronger physique. A simple strength training routine that I recommend doing every other day is this:

  • 10 Wide Leg Squats
  • 10 Wide Arm Push-Ups
  • 10 Reverse Lunges
  • 10 Tricep Dips
  • 10 Toe Touches

Repeat this for a total of 3 rounds for a full-body toning workout!

Dumbbell Routine

Step It Up with Steph

If you do have dumbbells in your house, you can do a total upper body toning routine to sculpt your arms. I recommend using 3 to 7 lb weights and holding one in each hand. You can perform the following routine every other day to create more definition in your arms and shoulders:

  • 10 Bicep Curls
  • 10 Bent-Over Rows
  • 10 Tricep Extensions
  • 10 Side Extensions
  • 10 Overhead Presses

Repeat this for a total of 3 rounds. If this becomes too easy, you can increase the weight of your dumbbells!

Online Workout Videos

There are tons of workout videos online. Simply search for the type of workout you’re looking for and you can find an instructor and workout that fits your mood. There are so many, you could do a new workout everyday.

Stephanie Mansour is a health & fitness expert and weight-loss coach for women. Join her complimentary health and weight-loss challenge here!

Stephanie Mansour

Stephanie Mansour is a contributing health and fitness writer for TODAY. She is a certified personal trainer, yoga and Pilates instructor and weight-loss coach for women. She hosts “Step It Up with Steph” on PBS. Join her complimentary health and weight-loss challenge and follow her for daily inspiration on Instagram and in her new app.