6 Easy Exercises to do at Home. No equipment needed!!

This post was written by Mindy who blogs at www.mindyfresh.com. Mindy is a mom and has her Masters in Nutrition and Exercise! She also contributed the photos to make it even easier to do these exercises at home! No equipment, no guessing, no excuses! Read on and get moving!!

Who wants to dedicate those precious naptimes for working out? Not me. I have other things to do! All the working folk out there don’t have time either! Fortunately it is easy enough to throw in exercises here and there while watching my daughter. For example, while my daughter is playing or I am cooking, I can do some easy exercises at home without equipment. She might laugh at me but we are leading by example, right?

No one really thinks they have time to exercise but the beauty of it is that it can be done anywhere and anytime. No equipment either? Doesn’t matter. There are many things you can do around the house that don’t involve special equipment and take little time to do. In fact, you could do them between other activities, such as cooking breakfast or dinner. There are no excuses.


6 Easy Exercises At Home Without Equipment


Here are six exercises you can do without equipment around the house. I assume you have the basic housing essentials to complete these, like walls and a couch! If not, you can use something else that plays the part.

There is no particular order or number of repetitions. If you can fit in 2 countertop push ups and 5 seconds of a wall sit, that’s a great start! Healthy is just one step at a time. If you’d like more direction, you can start with 10 repetitions of each.

Do all exercises at your own risk and discretion. Please be safe while doing exercises with household furniture.


Countertop Push Up

The countertop push up is great for working the chest, entire arms, and core muscles. It’s easy to do in between kitchen chores, just make sure that counter is dry! This can also be done against a wall or a couch, really anything.

  • Start facing a countertop

  • Put your hands shoulder width apart on the edge of the countertop

  • Lower down while bending the elbows until your chest is close to the countertop

  • Raise back up and repeat


Tricep Dip

The tricep dip is a great exercise for the triceps, of course, and also the upper back muscles play a part as well. This can be done while watching a television show. You can also do this on a chair or a bathtub (a dry bathtub!).

  • Stand facing away from a couch

  • Lower down and find the couch edge and place palms on couch with fingers facing forward

  • Keep arms just outside shoulder width apart

  • Lower down and bend elbows to a comfortable location, without pain

  • Raise up and repeat

Stair Step Up

The stair step up exercise will work the quads and hamstrings. This exercise could be done while you’re calling your kid to come downstairs for breakfast or just taking your time heading inside. If you don’t have stairs, try a step or do it without anything at all. Use a stair railing if you need it.

  • Stand facing a step with your feet hip width apart

  • Go up the step, placing the left foot on the step with the knee bending

  • Lift the right leg up and bend the knee to 90 degrees, using the opposite arm for balance

  • Carefully lower the right leg back down to the main level.

  • Raise up and repeat


Bird Dog

I include the bird dog exercise as it can be done on the living room carpet or even the kitchen floor. Anywhere. The bird dog exercise is important for everyone, especially moms in strengthening the pelvic floor. It stabilizes the core and back and can put your muscles in a better position to prevent back injuries. If you need to modify, do only one arm or leg at a time instead of both.

  • Start on all fours with knees directly under hips and wrist under shoulders

  • Raise the right arm and left leg straight out, while keeping the back straight and the neck in line with the spine

  • Lift the opposite arm and leg while keeping abdominals tight.

  • For extra, crunch in with opposite arm and leg and raise back out, keeping abdominals tight


Wall Sit

Homes have walls don’t they? Let’s use them! You can sit against a wall in the squat position and work your legs, quads, and hamstrings. This is easily done while waiting for coffee to brew or watching the kids.

  • Find a wall with enough space to stand next to and face away from the wall

  • Use the wall to sit, with your knees bent to about 90 degrees (or whatever you can do)

  • Use your legs to keep yourself in that position as long as you’d like

  • 10 seconds is a good starting point


Calf Raise

A classic calf raise works those calves. There’s no excuses for this one. It doesn’t even have to be done on the stairs, it can be done on even ground, anywhere and anytime.

  • Start on a step with your heels slightly off the step (use railing for safety)

  • Raise your heels into the air

  • Lower back down


Other easy exercise ideas:

Lean Lazy Legs

Lean Lazy Arms

4 Exercises For A Fully Body Workout At Home


Thanks Mindy!!! I hope you're inspired to workout! Exercise doesn't have to be in a gym and it doesn't have to take a long time! Just get moving!

Peace, love and wellbeing -