185 free routines · 10–45 min
Home Workouts
Everything you need to train at home without a gym: how much exercise actually matters, how to choose a workout for your goal, time and gear, and a simple first week. Every routine is free and runs with a follow-along timer.
By HomeFitRoutine Editorial Team · Last updated
The basics
How much exercise do you need?
The WHO and the CDC give adults the same weekly target: at least 150 minutes of moderate activity, or 75 minutes of vigorous activity, plus muscle-strengthening work on at least 2 days. The CDC's examples: brisk walking is moderate, jogging or running is vigorous.
At home that target is easier to reach than it sounds. 5 sessions of 30 minutes cover the moderate minutes. Strength days should work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms), which a full body routine is built to do in one session. And doing less still counts: in the WHO's words, any amount of physical activity is better than none.
By goal
Workouts by goal
Each goal page lists every length and equipment version, the key exercises, and how often to train.
Full Body Workouts at Home
Full body workouts train your legs, push and pull muscles and core in a single session, which makes them the most time-efficient way to get stronger at home. Three sessions a week is enough for steady progress, and every routine below runs on a timer so you never have to plan sets or count reps.
20 routinesWeight Loss Workouts at Home
These weight loss workouts pair cardio bursts with big compound moves like squats and lunges, so your heart rate stays high and you burn more calories in less time. They work best alongside daily walking and a modest calorie deficit. Pick a length that you can repeat most days of the week.
20 routinesMuscle Building Workouts at Home
You can build real muscle at home by training close to fatigue with slow, controlled reps. These routines use longer work intervals and compound strength moves, and the dumbbell, kettlebell, band and pull-up bar versions let you add load as you get stronger. Leave 48 hours before training the same muscles again.
25 routinesAb Workouts at Home
These ab workouts cover all three jobs your core does: flexing (crunch-style moves), resisting rotation and holding a stable plank. That mix builds a stronger midsection and protects your lower back. Short sessions of 10 to 15 minutes are enough when you do them three or four times a week.
15 routinesLeg Workouts at Home
Leg workouts at home are built around squats, lunges, hinges and calf raises, so your quads, hamstrings, glutes and calves all get worked. Bodyweight versions are quiet enough for an apartment, and the dumbbell, band and kettlebell versions add load when bodyweight gets easy.
20 routinesGlute Workouts at Home
Glute workouts combine bridges, hip thrusts, lunges and side-lying moves to train the glutes from every angle, not just in squats. Stronger glutes support your hips and lower back as well as shaping your lower body. A resistance band is the cheapest upgrade for these routines.
20 routinesArm Workouts at Home
These arm workouts train biceps, triceps and shoulders with moves you can do next to the couch. Bodyweight versions lean on push-up and dip variations, while dumbbells and resistance bands add the curls and extensions that isolate each muscle.
15 routinesUpper Body Workouts at Home
Upper body workouts balance pushing moves for the chest, shoulders and triceps with pulling moves for the back and biceps. Training both sides keeps your shoulders healthy and improves posture after long days at a desk. A pull-up bar or resistance band makes the pulling half much easier to train at home.
25 routinesCardio Workouts at Home
No treadmill, no problem. These cardio workouts string together moves like jumping jacks, high knees and skaters to raise your heart rate in a living-room-sized space. They build endurance and burn calories, and the shorter versions make a good finisher after strength training.
5 routinesHIIT Workouts at Home
HIIT workouts alternate short, all-out work intervals with brief recovery, so you get a hard cardio session done in as little as 10 minutes. Because the effort is high, two or three sessions a week is plenty. Pick the no-equipment version or add dumbbells or a kettlebell for more power.
15 routinesStretching Routines at Home
These stretching routines release the areas that get tight from sitting and training: hips, hamstrings, lower back and shoulders. Each stretch is held long enough for muscles to actually relax. Use a short routine daily, or a longer one on rest days to recover faster.
5 routines
By equipment
Workouts by equipment
Train with what you already have. Every goal has a no-equipment version; the rest add load with common home gear.
No-Equipment Workouts at Home
Every routine on this page uses only your bodyweight, plus a chair, wall or couch for support. That makes them free, quiet enough for most apartments and easy to do while traveling. Bodyweight training still builds real strength when you slow the reps down and pick harder variations as you improve.
55 routinesDumbbell Workouts at Home
A single pair of dumbbells is the most versatile piece of home gym equipment. These dumbbell workouts use them for squats, presses, rows, curls and swings, so you can train every goal from muscle building to HIIT. Choose a weight you can control for the full interval with good form.
45 routinesResistance Band Workouts at Home
Resistance bands are cheap, light and fit in a drawer, yet they load your muscles through the whole range of motion. These band workouts are especially good for glutes, shoulders and back, where pulling moves are hard to train with bodyweight alone. Use a lighter band to learn the moves, then step up.
40 routinesKettlebell Workouts at Home
Kettlebell workouts mix strength and cardio in the same session: swings, goblet squats and presses work big muscle groups while keeping your heart rate up. One moderate kettlebell is enough for every routine below. Learn the hip hinge first, since it drives most kettlebell moves.
35 routinesPull-Up Bar Workouts at Home
A doorway pull-up bar unlocks the pulling moves that are hardest to train at home: pull-ups, chin-ups, hangs and hanging knee raises. These routines combine them with bodyweight pushing moves for a balanced upper body. If you cannot do a pull-up yet, the beginner versions start with hangs and slow negatives.
10 routines
Choosing
How to pick a workout
- Start from your goal. Full body routines are the best default. Pick weight loss, cardio or HIIT to focus on conditioning, and legs, glutes, abs, arms or upper body to bring up one area.
- Choose a length you can repeat. A 10- or 15-minute session you do four times a week beats a 45-minute one you skip. Move up in length once the shorter version feels routine.
- Use the gear you own. No equipment is enough to start. Dumbbells, a kettlebell, resistance bands or a pull-up bar let you add load later.
- Begin at beginner level. Every routine has three levels. Switch up when you finish a session with good form and could have done more.
Want something specific? The workout generator builds a routine from any goal, time, equipment and level.
Get started
A simple first week
No equipment, beginner level. It adds up to 100 minutes of training plus stretching; add a few brisk walks to reach 150 minutes.
- Monday20-Minute Full Body Workout at Home (No Equipment)
- Tuesday20-Minute Cardio Workout at Home
- Wednesday15-Minute Stretching Routine at Home
- Thursday20-Minute Full Body Workout at Home (No Equipment)
- Friday20-Minute Cardio Workout at Home
- Saturday20-Minute Full Body Workout at Home (No Equipment)
- SundayRest, or an easy walk
Multi-week plans
Want a schedule that progresses?
These plans line up routines day by day and get longer and harder every week.
- 7days
7-Day Home Workout Plan for Beginners
5×/week · 15 min · No Equipment
- 30days
30-Day Home Workout Challenge for Weight Loss
6×/week · 15–30 min · No Equipment
- 30days
30-Day Ab Challenge
6×/week · 10–20 min · No Equipment
- 30days
30-Day Glute Challenge
5×/week · 10–20 min · No Equipment
- 30days
30-Day Full Body Workout Challenge
6×/week · 15–30 min · No Equipment
- 30days
30-Day Stretching Challenge
7×/week · 10–15 min · No Equipment
- 28days
4-Week Beginner Home Workout Plan
5×/week · 10–20 min · No Equipment
- 28days
4-Week Dumbbell Workout Plan to Build Muscle
5×/week · 20–45 min · Dumbbells
- 28days
4-Week Resistance Band Workout Plan
5×/week · 15–30 min · Resistance Bands
- 28days
4-Week Kettlebell Workout Plan
5×/week · 15–30 min · Kettlebell
Guidelines we follow
- Physical activity (fact sheet) (World Health Organization)
Adults should do at least 150 minutes of moderate-intensity physical activity a week, and any amount of physical activity is better than none.
- Adult Activity: An Overview (U.S. Centers for Disease Control and Prevention)
Adults need 150 minutes of moderate-intensity (such as brisk walking) or 75 minutes of vigorous-intensity activity (such as jogging) a week, plus muscle-strengthening activity that works all major muscle groups on at least 2 days.
- Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults (Position Stand) (American College of Sports Medicine, Medicine & Science in Sports & Exercise, 2011)
Train each major muscle group on 2 to 3 days a week, and stretch each major muscle-tendon group for about 60 seconds in total on at least 2 days a week.