Ready to get your home exercise routine on? Because I’ve got 10 creative no gym needed home workouts just for you!
At the time I’m writing this, social distancing and self-quarantine measurements during the 2020 Coronavirus pandemic are in full swing. Gyms are closed and everyone (including myself) has been trying to find creative ways to stay active at home.
Working out without access to traditional gym equipment can be tricky. But you can actually exercise from home very effectively using common household items in place of free weights and exercise machines.
I’ve crafted 10 creative home workouts that utilize DIY gym equipment substitutes (made out of common household items) or body weight resistance.
Jump ahead to:
Full Body Duffel Bag Home Workout I
You don’t need any traditional gym equipment for this creative no gym needed home workout. I filled my duffel bag with my 15lb weighted blanket and a quilt for resistance (try to use softer materials like quilts/blankets/towels/laundry). These movements can also be performed at body weight resistance.
This is a AMRAP (as many rounds as possible) workout. Set a timer for 30-45 minutes and move through the following circuit, performing 12-15 reps of all 5 movements. Continue repeating the circuit, trying to move continuously and complete as many rounds as possible (AMRAP) until the clock runs out.
30-45 Minute AMRAP (see video for demo):
Perform a 5-10 minute foam rolling/dynamic stretch warm-up.
• 12-15 Duffel Bag Squat Cleans
• 12-15 RDL + Bent Over Row
• 12-15 No Push Up Burpees
•15-20 Russian Twists
•15-20 TP Roll Ups
Perform a full body stretch for 10-15 minutes to cool down.
Home Workout for Your Core
I did mention these were creative home workout, right? Cuz you don’t need any fancy equipment for this home core workout. Grab yourself a stack of toilet paper, a mat or towel and hop down on the floor for some abdominal work!
Perform 3-5 rounds of the following core workout (see video for demo):
3 rounds for beginners, 4 rounds for intermediate, 5 rounds for advanced.
•15-20 Leg Overs
•15-20 Out-and-In V Taps
•15-20 TP Pass Throughs
•15-20 Russian Twists
•15-20 TP Roll Ups
Perform a stretch for 10-15 minutes to cool down.
Body Weight Workout for Upper Body
This upper body workout focuses on chest, biceps and triceps. All you need it a mat, a chair and some body weight resistance!
If you’re unable to perform push ups from the floor, use a wall and do them as wall push ups (make sure to step your feet back far enough from the wall to create a park-like incline that gives you a challenging resistance but let’s you perform the movements with good form).
To make this more challenging, perform the movements in a full push up position (but only so long as you can maintain good form; no hips sagging down, booty in the air or only half way performing the full range of motion).
Perform 5 rounds of the following workout (see video for demo):
Perform a 5-10 minute foam rolling/dynamic stretch warm-up.
• 12-15 Narrow Push Ups
• 12-15 Forearm Push Ups
• 12-15 Forearm Extension Push Ups
• 12-15 Bench Dips
• 12-15 Power Extensions
Perform a upper body stretch for 10-15 minutes to cool down.
Lower Body Workout for Glute & Hamstring
Need to get your leg day on at home but don’t have any weights? No worries. Introducing: The Potato Sack Leg Workout!
In this creative no gym needed home workout, I’m using two equally weighted sacks of potatoes attached a curtain rod with rubber bands. 😂 (Gotta do what you gotta do during social distancing.) You can swap a broom or mop handle for the rod and if you don’t have potatoes, substitute them for a couple of grocery bags full of books or canned vegetables!
For this lightweight, high-rep workout, perform 15-20 reps of each movement with minimal rest between exercises. Rest 45-60 seconds between rounds for a total of 7-10 rounds.
Perform 5 rounds of the following lower body workout (see video for demo):
Perform a 5-10 minute foam rolling/dynamic stretch warm-up.
•15-20 Back Squats
•15-20 Deadlifts
•15-20 Front Squats
•15-20 Stiff Leg Deadlifts
•15-20 Thrusters
Perform a lower body stretch series for 10-15 minutes to cool down.
Full Body Duffel Bag Home Workout II
Ready for more full body duffel bag fun? Here’s another full body AMRAP home workout!
Set a timer for 30-45 minutes and move through the following circuit, performing 12-15 reps of all 5 movements. Continue repeating the circuit, trying to move continuously and complete as many rounds as possible (AMRAP) until the clock runs out.
30-45 Minute AMRAP
Perform a 5-10 minute foam rolling/dynamic stretch warm-up.
• Duffel Bag Squat Cleans
• RDL + Bent Over Row
• No Push Up Burpees
•15-20 Russian Twists
•15-20 TP Roll Ups
Perform a full body stretch for 10-15 minutes to cool down.
Puppy Power Core Home Workout I
Have any fur babies at home? Then I’ve got just the home core workout for you. Grab your furry workout partner (props if they weight about 10-15lbs) and a workout mat or towel and come onto the floor.
Perform 3-5 rounds of the following core workout (see video for demo):
3 rounds for beginners, 4 rounds for intermediate, 5 rounds for advanced.
•15-20 Russian Twists
•15-20 Leg Raises
•60 Second Forearm Plank Hold
•15-20 Scissor Kicks
•15-20 Forearm Plank Toe Taps
Perform a stretch for 10-15 minutes to cool down.
Lower Body Home Workout with Paint Cans
Perform 5 rounds of the following lower body workout (see video for demo):
Perform a 5-10 minute foam rolling/dynamic stretch warm-up.
•15 Goblet Squats
•12 Single Leg Deadlifts
•60 Second Calf Raises (Toes Forward)
•15 Sumo Goblet Squats
•12 Split Squats
•12 Stiff Leg Deadlifts
•60 Second Calf Raises (Toes Out)
Perform a lower body stretch series for 10-15 minutes to cool down.
Upper Body Home Workout for Back & Biceps
No weights for upper body day? No problem. Introducing: The Potato Sack Back & Biceps Workout! I’m using two equally weighted sacks of potatoes attached a curtain rod with rubber bands. 😂 (Gotta do what you gotta do during social distancing.)
For this lightweight, high-rep workout, perform 15-20 reps of each movement with minimal rest between exercises. Rest 45-60 seconds between rounds for a total of 7-10 rounds.
Perform 5 rounds of the following workout (see video for demo):
Perform a 5-10 minute foam rolling/dynamic stretch warm-up.
• 15-20 Reverse Grip Bent Over Rows
• 15-20 Supinated Bicep Curls
• 15-20 Overhand Grip Bent Over Rows
• 15-20 Reverse Grip Bicep Curls
• 15-20 Bent Over Flys
• 15-20 Single Arm Bicep Curls
Perform a upper body stretch for 10-15 minutes to cool down.
Puppy Power Core Home Workout II
Ready for another fur baby partner home core workout? I’ve got you, Fit Fam. Grab your furry workout partner (props if they weight about 10-15lbs) and a workout mat or towel and come onto the floor.
Perform 3-5 rounds of the following core workout (see video for demo):
3 rounds for beginners, 4 rounds for intermediate, 5 rounds for advanced.
•15-20 Toes Reaches
•15-20 Dolphin planks
•15-20 Plank heel raises
•15-20 Plank knee taps
•15-20 Alternating v-sits
Perform a stretch for 10-15 minutes to cool down.
Lower Body Glute & Ham Workout
Ready for another body weight resistance workout? Because you don’t need anything but yourself and a mat or towel to get down on the floor for this glute/hamstring focused lower body workout.
Perform 5 rounds of the following lower body workout (see video for demo):
Perform a 5-10 minute foam rolling/dynamic stretch warm-up.
•15-20 Donkey Kickbacks (per leg)
•15-20 Fire Hydrants (per leg)
•15-20 Donkey Kickback Pulses (per leg)
•15-20 Fire Hydrant Kickbacks (per leg)
•15-20 Diagonal Kicks (per leg)
Perform a lower body stretch series for 10-15 minutes to cool down.
Ready for a Cool-Down Routine?
I hope you enjoyed my 10 creative no gym needed home workouts. Looking for a good way to wind down? Check out two of my home yoga video routines. They both beginner friendly and include a list of how you can turn common household items into yoga props.
Related workout articles
- 35-Minute Upper Body Workout Circuit
- Core Moves for Diastasis Recti
- How to Run (When You Suck at Running)
- Home Yoga Routine for Sciatica
- Restorative Home Yoga Routine
- How to Make a Homemade Kettlebell
- 5 Moves to Tone Your Upper Body
All writing, video and images copyright © 2020 Rachel Elise Weems Woods.
Deb B. says
OMG I’m going to bookmark this post, thank you so much! I was just thinking that I needed to get more active again. I was looking into some videos, but they were all over the map. I’m so excited there’s quite a few here to check in one post. Excited to try these all out!
ReeseWoods says
You could most definitely create a nice workout rotation out of these for a few weeks!
Nicole says
Wow, these are so great! I need to start working out again!
ReeseWoods says
It’s been so helpful to me for anxiety management!
Harmony, Momma To Go says
I need to do some ab workouts. Ive been trying to reach 100 miles walked in APril, I have 21 miles to go, so been focusing on that. But in may need to add in some biking, running, classes
ReeseWoods says
Strength training is definitely a very important part of the mix (especially to help us preserve our long-term bone density as women)!
raiNa says
Great ideas! I need everything I can to workout at home these days!
ReeseWoods says
Same here!
Tracy says
I love these! I’m definitely changing up my home workout since injuring my leg. A lot of upper body and crunches for me. 🙂
ReeseWoods says
Ouch, I’ve been there (working out in a boot/on crutches). I did lots of seated upper body work, core work, and body weight leg lifts laying on the floor (when my boot was off).
Amber Myers says
I will be trying these out for sure! I do need to workout more since I’ve been sitting more.
ReeseWoods says
Go for it!
Fatima Torres says
I’ve been doing a lot of indoor workouts with the kids, but it would be helpful to focus on my target areas — tummy and such. Thanks for these pointers.
ReeseWoods says
You’re very welcome!
Elaine D says
I love how creative you are! Definitely helpful for all of us at home and without gym access. Love the puppy core workout 🙂 Too bad ours is now 60+ lbs – he does enjoy going out for a run.
ReeseWoods says
Haha, that would be quite a core workout with him!
Tisha says
Love this! Great for at home work out, since gyms are closed! Way to get creative!
ReeseWoods says
Thank you!
Shayla Marie says
I just started my home workout routine, I’ll have to add some of these to the mix!
ReeseWoods says
They’re a great way to shake things up!
Christie Adams Design says
Love these ideas!! I have been looking for more ways to workout at home – missing my gym so much!!
ReeseWoods says
Same here! I can’t wait until gyms can safely reopen again!
Rebecca Trumbull says
Girl! The toilet paper… and the dog! Hahahaha. I love these ideas! So creative. Way to keep it real for us in this quarantine!
ReeseWoods says
Just gotta work with what you have available sometimes, haha!
Nina says
I remember when you posted this on Instagram. I think it’s a wonder way to get creative and stay active even when we can’t go to the gym!
ReeseWoods says
Gotta do what you gotta do when you’re stuck at home!
Tiffany Crenshaw says
This couldn’t have been better timed!! I’ve been in a rut and needing something to get in shape. Thank you for these workouts!!
ReeseWoods says
You’ve very welcome!