April 1, 2024

Beginner's Guide to Home Workouts - With and Without Weights

Rahul Malpe
Beginner's Guide to Home Workouts - With and Without Weights

Home workouts are helpful for a bunch of reasons. For example, if you're not near your usual gym or you're traveling, you can still keep up with your exercises without missing a beat. 

In Chicago, where it can get super cold, going outside to head to the gym can be tough. Working out at home means you don't have to deal with any unpleasant weather conditions just to get some exercise. 

Plus, if you have a busy schedule there's just not enough time to go to the gym and back. 

Doing your workout at home saves you travel time, so you can more easily fit exercise into your day. 

This is why, in this article, we will show you some home workouts that you can do, whether you have weights or not, to keep up with your fitness.

Are At-Home Workouts Effective?

Yes, home workouts can really work well. Whether you see good results depends on a few things: whether you stick with them regularly, how intense your workout sessions are, and whether the workouts are the right type for what you want to achieve in fitness. 

If you pick the right kind of exercise and maybe use some basic equipment, you can see big improvements in your strength, flexibility, endurance, and even weight loss.

Problem with Home Workouts

Note that while working out at home is effective, one major barrier you could face is accountability. 

Unlike going to a gym or joining group classes where others might motivate you, at home, it's all on you to stick to your routine. 

This can be a bit tough because when you're on your own, it's easier to skip a workout or not push yourself as hard.

To overcome this accountability challenge at home, you can:

  • Set specific goals and track progress.
  • Create a dedicated workout space to minimize distractions.
  • Schedule workouts as non-negotiable appointments.
  • Use fitness apps or online communities for virtual accountability.
  •  Reward yourself for meeting your exercise milestones.

How To Work Out At Home? 

To work out at home effectively, you can follow various routines and exercises that require minimal or no equipment. 

Some key tips include:

  • Start with a warm-up to get your muscles active.
  • Incorporate a mix of strength, cardio, and flexibility exercises.
  • Use household items as weights if you don't have gym equipment.
  • Follow YouTube videos or fitness apps for guided routines.

Which Exercise Burns More Calories At Home?

For burning calories at home, doing short bursts of really active exercises, known as High-Intensity Interval Training (HIIT), works best. 

This includes exercises like burpees, jump squats, high knees, and mountain climbers. 

These kinds of exercises make your heart rate go up really fast, which helps you burn a lot of calories and also makes your heart healthier. 

The actual amount of calories you'll burn doing these exercises depends on things like how much you weigh, how hard you push yourself in the workout, and the duration of the workout.

Full Body At-Home Workout (Without Equipment)

If you want to start your journey without investing in equipment, here's a full-body workout program you can do at home without any weights.

This routine will target all the major muscle groups.

Warm-Up (5-10 minutes)

  • Jumping Jacks: 2 minutes to get the heart rate up.
  • Arm Circles: 1 minute forward and 1 minute backward to warm up the shoulders.
  • High Knees: 1 minute to engage the core and legs.
  • Leg Swings: 1 minute per leg to loosen up the hips.

Lower Body (2 sets of 15-20 reps)

  • Squats: Stand with feet shoulder-width apart and squat down as if sitting in a chair.
  • Lunges: Step forward into a lunge and alternate legs.
  • Glute Bridges: Lie on your back with your knees bent and lift your hips off the ground.
  • Calf Raises: Stand on the edge of a step and raise and lower your heels.

Upper Body (2 sets of 10-15 reps)

  • Push-Ups: Standard push-ups to work the chest, shoulders, and triceps.
  • Tricep Dips: Use a chair or a low table to dip and work the triceps.
  • Plank Shoulder Taps: In a plank position, alternate tapping each shoulder with the opposite hand.
  • Supermans: Lie on your stomach and lift your arms and legs to engage the back muscles.

Core (2 sets of 15-20 reps)

  • Crunches: Basic crunches to target the abdominals.
  • Russian Twists: Sit and twist your torso side to side, touching the ground next to you.
  • Leg Raises: Lie on your back and lift your legs up and down without touching the floor.
  • Plank: Hold a plank position for 30 seconds to 1 minute.

Cardio Finisher (5 minutes)

  • Burpees: 1 minute for a high-intensity full-body workout.
  • Mountain Climbers: 1 minute to drive the heart rate up and work the core.
  • Butt Kickers: 1 minute to keep the heart rate high and focus on the hamstrings.
  • Shadow Boxing: 2 minutes of fast punches to work the arms and improve cardio.

Cool Down and Stretch (5-10 minutes)

  • Hamstring Stretch: Sit and reach for your toes.
  • Quad Stretch: Stand and pull one foot to your glutes, and switch legs.
  • Arm Across Stretch: Pull one arm across your body to stretch the shoulder.
  • Deep Breathing: Finish with deep breathing to relax and lower the heart rate.

Remember to hydrate, listen to your body, and adjust the intensity to match your fitness level.

For a fast-paced home workout option with minimal equipment, take a look at our prison workout program.

What Do You Need For A Home Gym?

Essentials for a home gym include:

  • A set of adjustable dumbbells or weights
  • A yoga mat for floor exercises and stretching
  • A resistance band for strength and flexibility training
  • A stability ball for core exercises and balance training
  • A pull-up bar for upper body strength

Optionally, you can add a bench, kettlebells, a treadmill or stationary bike, and a mirror to check your form.

How To Build A Home Gym?

Measure your available area and decide on a layout that allows for some movement around the equipment.

Select the essential equipment as mentioned in the section above. Then simply follow the manufacturer's instructions for any equipment that requires assembly. 

For heavier items, consider professional help to ensure safety.

How Much Does A Home Gym Cost?

A small, basic home gym setup can cost between $200 to $500. [1] This would typically include items like resistance bands, a yoga mat, a jump rope, and a set of dumbbells or kettlebells.

For a more comprehensive setup with higher-end equipment, you might expect to spend anywhere from $800 to $5,000. [2] [3] [4]

What’s The Best Home Gym Equipment?

The best home gym equipment depends on what you like to do and what goals you have. Different equipment is good for different things. 

For example, if want to build stamina and like to run, a treadmill is great. If you want to get stronger, weights like dumbbells are important. 

There's no one "best" equipment for everyone. To have a good workout at home, it's smart to have a mix of things. 

Dumbbells help with building muscle, resistance bands are good for stretching and making exercises harder or easier, and a pull-up bar can help make your arms and back stronger. 

If you like yoga or stretching, a yoga mat is useful too. So, it's best to have different kinds of equipment. 

This way, you can do lots of different workouts and take care of your whole body, from getting stronger to running faster or stretching out your muscles. 

Why is Buying Gym Equipment a Good Investment?

Buying your own gym equipment is a good investment for many reasons. First, it's very convenient because you can work out anytime at home without having to travel to a gym. 

This can save you a lot of time and make it easier to keep exercising regularly. 

Also, it might save you money in the long run. Instead of paying for a gym membership every month, you buy your equipment once and it's yours to use whenever you want. 

If other people in your house use it, too, you get even more value for your money. You can also pick exactly what equipment you want so your home gym fits your needs perfectly. 

If you’re a savvy businessperson, you may be inclined to charge your neighbors a small fee to use your facility.

Plus, working out at home is cleaner and gives you privacy, which is great if you're uncomfortable in a gym full of people. 

Finally, owning your own equipment can help you stick to your fitness goals over time because it's a constant reminder and tool for your workouts in your own space.

Why is Buying Gym Equipment a Bad Investment?

There are a few downsides to buying gym equipment, besides the financial cost.

First, gym equipment, especially dumbbells are often heavy and require space to store. If you're in a small apartment like many of us in Chicago, then it may be difficult to find the space for a full buildout.

Secondly, if you're one to move around often, once a year or so, then maybe think twice about investing in the heavier equipment. We can confidently say, moving massive heavy dumbbells (even with a truck and moving equipment), is still a difficult task.

Third, the more you want variety in your workout, the more you have to invest. So if you want to use machines that target specific muscle groups or go heavy your powerlifter arc, then investing in a home gym might not be right for you.

Lastly, you miss out on the most powerful aspect of working out at gyms: accountability. Working out at a gym allows you to interact with other members and you can push each other further than you would've otherwise. At a gym like Fit Results, our members and coaches also help each other stay accountable and not miss any workouts. Doing all of this yourself as a beginner is not the easiest path to go.

That being said, if you want a secondary gym when you're short on time, or if you just prefer to workout at home here's more info how on to build the best gym for you.

Must-Have Equipment for Your Home Gym

1. Set of Dumbbells

Dumbbells are incredibly multifunctional equipment that can be used for a wide range of exercises, making them indispensable in both beginner and advanced workout routines. 

They allow for unilateral training, ensuring both sides of your body work equally, preventing muscle imbalances, and contributing to overall muscular development and functional strength. 

The ability to adjust the weight you're working with makes them suitable for progressive overload, a key principle in strength training and muscle building.

Types and Variations:

  • Fixed-weight Dumbbells: These come in specific weights, and you'd typically need multiple pairs to accommodate different exercises and progression. They're usually made from cast iron, sometimes coated with rubber or neoprene for enhanced grip and floor protection.

  • Adjustable Dumbbells: A single pair of adjustable dumbbells can replace multiple sets of fixed-weight dumbbells, making them a space-efficient choice for home gyms. They use a selection mechanism (dial, pin, or twist) to add or remove weight plates, allowing for quick transitions between exercises.

Weight Recommendation:

  • Beginners: Start with a set that includes pairs in the 5-25 lb range. This will cover most basic exercises and allow for progression as you get stronger.

  • Intermediate: A range from 10 to 40 lbs will be more suitable, offering versatility for a wider array of exercises and allowing for continued strength development.

  • Advanced: Consider a set of adjustable dumbbells that go up to 50-70 lbs or more. Advanced lifters will need heavier weights for continued progression, especially for compound movements like squats, deadlifts, and presses.

Product Recommendations

  • Perfect for beginners or those looking for a cost-effective way to add light resistance to their workouts. The neoprene coating makes them easy to grip and gentle on floors.

    Price: $10.13

  • Ideal for intermediate users, offering a wider range of weights. The rubber coating minimizes noise, protects floors, and is durable.

    Price: $79

  • These adjustable dumbbells cater to users of all levels, from beginners to advanced. They save space and allow for quick adjustments between exercises, making them a smart long-term investment.

    Price: $583

2. Yoga Block

A yoga block can act as an extension of your arms, helping you achieve correct alignment in various poses and making challenging poses more accessible. 

They can also be used to deepen stretches and increase the intensity of certain exercises, such as adding elevation for push-ups or support in deep squats.

Types and Variations:

  • Foam Blocks: Lightweight and soft, foam yoga blocks are beginner-friendly, offering support and comfort in various poses. They're ideal for restorative practices and gentle yoga.

  • Cork Blocks: Firmer and more durable than foam, cork blocks provide stable support for more advanced poses and practices. They're eco-friendly and offer a natural texture that improves grip.

  • Wooden Blocks: The most durable and stable type, wooden blocks are heavy and provide solid support for advanced practices. They're less common for home use due to their weight and hardness but are valued in studios for their longevity and stability.


  • Material: Choose based on the type of support you need and your personal preferences. Foam is great for comfort, cork for balance between firmness and comfort, and wood for maximum stability.

  • Size: Standard yoga blocks are typically 9" x 6" x 4", but sizes can vary. Larger blocks may offer more stability for taller individuals or those with less flexibility.

  • Eco-friendliness: Consider the environmental impact of your yoga blocks. Cork and wood are more sustainable options compared to synthetic foam.

Product Recommendations

Made of foam, lightweight, and supportive for yoga practices.

Price: $18.99

Cork blocks are denser and sturdier, providing unmatched support and stability. Ideal for advanced poses and heavier individuals.

Price: $24.95

3. Pull-Up Bar

A pull-up bar is designed for upper-body strength training. It's typically installed in a doorway or mounted on a wall or ceiling. 

Pull-up bars allow you to perform pull-ups and chin-ups, engaging multiple muscle groups, including the back, shoulders, chest, and arms.

Types and Options:

  • Doorway Pull-Up Bar: These extend and fit securely within a door frame without the need for screws or permanent mounting. They're ideal for casual use and small spaces.

  • Wall-Mounted Pull-Up Bar: Offering more stability and a higher weight capacity, wall-mounted bars are great for serious fitness enthusiasts.

  • Free-Standing Pull-Up Bar: These are standalone units that don’t require installation. They're flexible and can be used for a wider range of exercises but take up more space.


  • Installation Type: There are doorway, wall-mounted, and free-standing pull-up bars. Doorway bars are easy to install and remove, wall-mounted bars offer more stability and support for advanced exercises, and free-standing bars are versatile but require more space.

  • Material: Most pull-up bars are made from steel to ensure durability and support a significant amount of weight. Some may have foam or rubber grips to enhance comfort and grip strength during exercises.

  • Weight Capacity: It's crucial to choose a pull-up bar that can support your weight and any additional weights you might use during your workouts. Always check the maximum weight capacity before purchasing.

  • Adjustability and Grip Options: Some pull-up bars offer adjustable widths or multiple grip options to target different muscle groups and accommodate various door widths or spaces.

Product Recommendations

Offers greater versatility with multiple grip options, suitable for users looking to expand their workout repertoire.

Price: $44.99

  • Built for durability and stability, this is for serious athletes aiming to maximize their upper body strength. Requires a permanent space for mounting.

    Price: $155

Resistance Bands

Resistance bands are elastic for strength training, stretching, and rehabilitation exercises. 

They come in various sizes, lengths, and resistance levels, making them suitable for all fitness levels.

Types and Options:

  • Loop Bands: Wide, flat bands that form a continuous loop and are ideal for lower body exercises, such as squats and leg extensions.

  • Tube Bands with Handles: These bands have handles on each end and are better suited for upper-body exercises like bicep curls and shoulder presses.

  • Therapy Bands: Thin, flat bands designed for rehabilitation and stretching. They offer light resistance and are often used in physical therapy to improve mobility and recover from injuries.

  • Power Bands: Thick, heavy-duty loop bands designed for strength and powerlifting exercises, including assisting with pull-ups or adding resistance to squats.


  • Material: Resistance bands are typically made from latex or fabric. Latex bands offer a range of resistances and are highly stretchable, making them suitable for various exercises. Fabric bands are more durable and comfortable, especially for lower body exercises, as they are less likely to roll or snap.

  • Resistance Level: Bands come in various levels, usually indicated by their thickness or color coding. It's important to select bands that match your current fitness level and the types of exercises you plan to do. Some sets include multiple bands to accommodate progression and different exercise needs.

  • Type: There are loop bands, therapy bands (without loops), tube bands with handles, and figure-8 bands, each offering different benefits for specific exercises or uses. Loop bands are great for lower-body exercises, therapy bands for rehabilitation, tube bands for upper-body workouts, and figure-8 bands for targeted exercises.

Product Recommendations

  • This set includes various resistance levels and accessories, offering more exercise options for intermediate users.

    Price: $21.98

  • TRX Training Strength Bands
  • Known for their durability, these bands provide consistent resistance and are suitable for high-intensity training programs.

    Price: $34.95

Optional Equipment

These are the equipment you don't necessarily need, but having them will certainly add more variety to your workout.

TRX Suspension Trainers

TRX Suspension Trainers is a portable tool that uses gravity and your body weight to perform hundreds of exercises. 

You can easily adjust the level of difficulty by changing your body position. 

This equipment is designed to strengthen and tone the entire body to improve core stability, balance, and flexibility.

Types and Options:

  • Entry-Level: These sets are ideal for beginners or those new to suspension training. They are more affordable and offer basic functionality, which is perfect for getting started with bodyweight exercises.

  • Mid-Range: These are designed for more serious fitness enthusiasts. They often come with better durability, more adjustability options, and sometimes additional workout materials or accessories.

  • Professional-Grade: Aimed at athletes and fitness professionals, these models offer the highest-quality materials, the most robust construction, and often the broadest range of exercises and adjustability. They are suitable for heavy, frequent use and offer longevity.


  • Material: The durability and comfort of the straps and handles are paramount. Look for high-quality materials that can support your weight and withstand frequent use.

  • Adjustability: Consider how easily and quickly you can adjust the length and tension of the straps. This is crucial for transitioning between exercises efficiently during workouts.

  • Anchor System: Different models offer various anchoring solutions. Ensure the system you choose can be securely attached in your preferred workout space, whether it's a door, a beam, or an outdoor fixture.

  • Accessories and Extras: Some kits include workout guides, online training memberships, or additional fitness tools. Decide if these extras are valuable to you and worth the potential extra cost.

Product Recommendations

  • A lightweight, portable system that includes the suspension trainer, a door anchor, a training guide, and access to the TRX app. It's designed for ease of use and portability.

    Price: $139.95

  • TRX PRO4 Suspension Training Kit
  • The most robust suspension training kit offered by TRX is designed for durability and heavy use. It includes the PRO4 Suspension Trainer, an Xtender strap, a door anchor, a training app, and a variety of accessories.

    Price: $289.95

Workout Benches

A workout bench is a foundational piece of equipment for any home gym, essential for performing various exercises that target different muscle groups. 

Benches can vary in their design, from flat to adjustable, offering versatility for strength training exercises, including bench presses, dumbbell exercises, and even bodyweight workouts.

Types and Options:

  • Flat Benches: Simple and sturdy, flat benches are great for various exercises, including bench presses, dumbbell rows, and more. They're a good starting point for beginners.

  • Adjustable Benches: These can be adjusted to various angles, allowing for a broader range of exercises, including incline and decline presses. They are suitable for intermediate to advanced users looking to add variety to their workouts.

  • Specialty Benches: Including Olympic benches, preacher curl benches, and abdominal benches, these are designed for specific exercises and are best suited for advanced users or those with specific training goals.


  • Stability and Durability: Look for a bench that can support your weight plus the weight of any equipment you'll be using. It should be stable during all types of exercises to prevent injuries.

  • Adjustability: Consider how many angles the bench can be adjusted to and how easily these adjustments can be made. More angles mean more variety in your workouts.

  • Size and Space: Make sure the bench fits well in your available space and doesn't impede your exercise ability. Also, consider if you need a bench that can be stored easily.

  • Material: The padding should be firm enough to support your exercises but comfortable enough for prolonged workouts. The covering should be durable and easy to clean.

Product Recommendations

  • A simple, sturdy flat bench with a high weight capacity. It’s compact and easy to fit in smaller spaces.

    Price: $55.50

  • Bowflex 5.1 Adjustable Bench
  • Offers six adjustable positions, including flat, incline, and decline. It also has a leg hold-down brace for added support during workouts.

    Price: $349

  • Rogue Adjustable Bench 3.0
  • Known for its durability and stability, this bench can be adjusted easily between multiple angles. It’s built to withstand heavy use and offers exceptional comfort and support.

    Price: $595

Full Body Home Workout With Weights

Warm-Up (5-10 minutes)

A thorough warm-up increases your heart rate, loosens your joints, and prepares your muscles for the workout ahead. Follow this sequence, dedicating the suggested time to each exercise to maximize effectiveness and prevent injury.

  • Arm Circles (1 minute): Spend 30 seconds performing forward arm circles, then switch to 30 seconds of backward circles. This exercise warms up your shoulders and arms, preparing them for activity.

  • Leg Swings (2 minutes): Allocate 1 minute per leg. Stand next to a wall or chair for support, and swing one leg forward and back, then switch to the other leg. This dynamic stretch targets your hamstrings and hip flexors.

  • Jumping Jacks (2 minutes): Perform jumping jacks to increase your heart rate and warm up your entire body. This full-body movement gets the blood flowing to all your muscle groups.

Upper Body (3 sets of 10-12 reps)

  • Dumbbell Chest Press: Lie on a bench or on a mat on the floor with a dumbbell in each hand. Start with the dumbbells at chest level, palms facing forward, and press them up until your arms are fully extended. Pause briefly at the top before returning to the starting position.

  • Pull-Ups: Firmly grasp the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. Pull your body up until your chin is above the bar, then lower yourself back down with control.

  • Dumbbell Shoulder Press: Sit on a bench with back support or stand with your feet shoulder-width apart. Hold a dumbbell in each hand just above your shoulders, palms facing forward. Press the dumbbells upward until your arms are extended overhead. Lower them back to the starting position.

  • Bent-Over Rows: Hold a dumbbell in each hand, bend your knees slightly, and lean forward from your waist, keeping your back straight. Let the dumbbells hang directly in front of you with your arms straight. Pull the dumbbells towards your waist, keeping your elbows close to your body, and squeeze your shoulder blades together at the top of the movement. 

Lower Body (3 sets of 12-15 reps)

  • Dumbbell Deadlifts: Hold a dumbbell in each hand in front of your thighs and hinge at the hips to lower them down your legs, then return to standing.

  • Split Squats with Dumbbells: Stand in a staggered stance with a dumbbell in each hand, lower into a lunge, and drive back up. Perform all reps on one side before switching.

  • Single-Leg Glute Bridge on Yoga Block: Place one foot on a yoga block and the other leg extended towards the ceiling. Perform a glute bridge, focusing on one side at a time.

Cardio Finisher (5 minutes)

Divide the finisher into intervals for a high-intensity burst:

  • 1 Minute Jump Rope: If you don't have a rope, mimic the motion. This high-intensity activity gets your heart rate up quickly.

  • 1 Minute Dumbbell Thrusters: Hold a pair of dumbbells at shoulder height. Squat down, then stand and press the dumbbells overhead. This full-body movement spikes your heart rate.

  • 1 Minute Burpees: Perform burpees for a full-body workout and cardiovascular challenge.

  • 1 Minute Mountain Climbers: Fast-paced mountain climbers drive the heart rate up and work the core.

  • 1 Minute Shadow Boxing: Without dumbbells this time, focus on speed and agility to keep your heart rate elevated.

Cool Down and Stretch (5-10 minutes)

After your intense workout, it's important to cool down and stretch properly:

  • Bird Dog: On all fours, extend your right arm forward and left leg back. Hold for a moment, then switch sides. This exercise helps stabilize the core and lower back.

  • Child's Pose: Sit back on your heels with your arms extended forward. This pose stretches the back, shoulders, and arms while helping you to relax.

  • Cobra Stretch: Lie on your stomach and use your arms to lift your chest off the floor. While hips & legs stay on the ground and toes point back. This stretch is excellent for the abdominal muscles and the lower back. 
  • Standing Quad Stretch: Stand and hold your ankle to pull your foot towards your glutes, stretching the quadriceps. Alternate legs.

  • Toe Touches: Stand with your legs straight and reach down towards your toes. This simple stretch targets the hamstrings and lower back.

1 Week Full Body Home Exercise Program (No Weights)

If you're looking for a longer beginner's program, click here.

Day 1: Upper Body

  • Push-Ups: 3 sets of 8-12 reps
  • Tricep Dips: 3 sets of 10-15 reps
  • Pull-Ups/Chin-Ups: 3 sets of as many reps as possible
  • Plank Ups: 3 sets of 8-12 reps

Day 2: Lower Body

  • Bodyweight Squats: 3 sets of 15-20 reps
  • Lunges: 3 sets per leg of 15-20 reps
  • Glute Bridges: 3 sets of 15-20 reps
  • Wall Sit: 3 sets of 30-60 seconds

Day 3: Cardio

  • High Knees: 3 sets of 30 seconds

  • Butt Kickers: 3 sets of 30 seconds

  • Shadow Boxing: 3 sets of 1-minute

  • Star Jumps: 3 sets of 15 reps.

Take 30 seconds of rest between sets, keeping the downtime active with light walking or shaking out your limbs.

Day 4: Core and Flexibility

  • Planks: 3 sets of 30-60 seconds
  • Bicycle Crunches: 3 sets of 15-20 reps
  • Leg Raises: 3 sets of 10-15 reps
  • Stretching Routine: 10 minutes

Day 5: Full Body

  • Burpees: 3 sets of 8-12 reps
  • Inchworms: 3 sets of 8-12 reps
  • Mountain Climbers: 3 sets of 15-20 reps
  • Jump Squats: 3 sets of 10-15 reps

Day 6: Cardio and Agility

  • Skaters: 3 sets of 30 seconds

  • Jumping Jacks: 3 sets of 30 seconds

  • Fast Feet: 3 sets of 30 seconds

  • Power Jumps: 3 sets of 15 reps 

Day 7: Rest

1-Week Home Gym Program With Weights

Day 1: Upper Body Strength and Stability

  • Pull-Up Bar Hangs: 3 sets of 30 seconds (grip strength)

  • Dumbbell Bench Press on Stability Ball: 3 sets of 8-12 reps (core engagement)

  • Resistance Band Pull-Aparts: 3 sets of 15 reps (shoulder health)

  • Alternating Dumbbell Curls with Isometric Hold: 3 sets of 8-12 reps per arm (bicep focus, other arm holds weight at 90 degrees)

  • Tricep Dips with Feet Elevated: 3 sets of 10-15 reps (using a chair or bench)

Day 2: Lower Body Power and Endurance

  • Dumbbell Squats with Resistance Band: Place a resistance band above the knees for added resistance, 3 sets of 10-15 reps.

  • Single-Leg Dumbbell Deadlifts: 3 sets of 8-12 reps per leg (balance & hamstring strength)

  • Resistance Band Lateral Walks: 3 sets of 15 steps in each direction (glute med activation)

  • Pull-Up Bar Leg Raises: 3 sets of 10-15 reps (core and grip strength)

Day 3: Cardio

  • Jogging: 15 - 20 minutes

  • Cycling: 15 - 20 minutes

Day 4: Explosive Full Body

  • Resistance Band Squat to Press: 3 sets of 8-12 reps (full body activation)

  • Dumbbell Plyo Lunges: 3 sets of 10 reps per leg (power)

  • Pull-Up Bar Knee Tucks: 3 sets of 10-15 reps (core and grip)

  • Dumbbell Thrusters: 3 sets of 10-15 reps (squat to overhead press, endurance)

Day 5: Core and Agility

  • Plank with Dumbbell Drag: 3 sets of 8 drags per arm (core stability)

  • Resistance Band Twists: Stand on the band, hold with both hands, and twist the torso, 3 sets of 15-20 reps per side.

  • Side Plank with Resistance Band Pulls: 3 sets of 10 pulls per side (core and back)

  • Agility Ladder Drills: If no ladder, use tape to make one, 15 minutes of various drills (footwork and coordination)

Day 6: Hybrid Circuit

  • Dumbbell Romanian Deadlift to Row: 3 sets of 10-15 reps (hinge and pull)

  • Chin-Ups with Pull-Up Bar: 3 sets of as many reps as possible (upper body pull)

  • Dumbbell Bulgarian Split Squats: 3 sets of 10 reps per leg (lower body strength, balance)

  • Resistance Band Push-Ups: Band across back for added resistance, 3 sets of 8-12 reps.

Day 7: Rest or Gentle Movement

  • Light Walk or Swim: 30 minutes to promote circulation

  • Deep Breathing & Meditation: 15 minutes to reset and focus

  • Play any sport like badminton, tennis, football, soccer, etc.

1-Week Program Combining Weights and Bodyweight

Day 1: Full Body Mix

  • 3 Rounds (Repeat 3x)
    • 10 Dumbbell Squats
    • 15 Push-ups
    • 12 Dumbbell Rows (each arm)
    • 20 Bodyweight Lunges

Day 2: Cardio and Core

  • 20 Minutes of Cardio (jogging, biking, etc)

  • 4 Rounds:
    • 30 Second Plank
    • 15 Dumbbell Russian Twists
    • 10 Leg Raises
    • 20 Ab crunches

Day 3: Rest

Day 4: HIIT with Weights

  • 5 Rounds (30s work, 30s rest):
    • High Knees
    • Dumbbell Deadlifts
    • Burpees
    • Dumbbell Shoulder Press

Day 5: Lower Body Strength

  • 4 Rounds:
    • 12 Dumbbell Lunges (each leg)
    • 20 Bodyweight Squats
    • 15 Dumbbell Glute Bridges
    • 12 Calf Raises with Dumbbells

Day 6: Upper Body and Core Mix

  • 4 Rounds
    • 10 Dumbbell Bench Press or Push-ups
    • 12 Dumbbell Rows (each arm)
    • 15 Dips (bodyweight)
    • 30 Second Side Plank (each side)

Day 7: Active Rest

  • Choose a light activity like walking or yoga to promote recovery.


There you have it—your fitness routine doesn't have to be thrown off track by bad weather or a lack of enthusiasm for heading out to the gym. 

As demonstrated, your home workouts can effectively replicate your gym sessions, with or without weights. 

You can focus on bodyweight exercises or create a mini-gym right in your apartment using the equipment discussed in this article. 

So, why wait? Start today by picking one of the workout routines outlined in this article, and begin building your own personalized fitness journey. Your health goals are within reach, right from the comfort of your home.






Rahul Malpe

Rahul is a dedicated nutritionist and personal trainer with expertise in the science of nutrition and its impact on the body. Certified by the International Sports Sciences Association (ISSA) and the American Council of Exercise (ACE), he is committed to educating individuals through sharing science-based information on making smart food choices. By writing informative articles, Rahul aims to empower people with the knowledge they need to make informed decisions about their health and wellness journeys.