28 At-Home Workouts So You Can Get Fit Without The Gym
Trying to get fit on a budget? You don’t always need a pricey gym membership to achieve your [...]
Abs/Core
1. Carve Killer Abs with a Stability Ball
Join fitness instructor Holly Beck as she helps you carve out a killer core with a stability ball. Are you ready for this challenging ab workout? Let's go!
Moves you'll see:
- Stability Ball V-Pass
- Stability Ball Back Extensions
- Stability Ball Leg Lifts
- Stability Ball Roll Outs
- Stability Ball Shoulder Taps
- Stability Ball Skiiers
2. Crop Top Belly Workout
There are tons of ab workouts out there, but this one is sure to fire up every muscle of the abdominal package for a lean and toned result. Follow fitness instructor Jean Sherfick through 60 seconds of seven exercises. You'll transition between isolation and compound moves to add functionality to your core. Get ready to throw on that crop top!
Moves You'll See:
- Plank Lunge and Jump
- Pilates Hundreds
- Frog Press
- Toe Touches
- Elevated Knee Tuck Repeaters
- Side Plank Hip Dips
- Bird Dog Side Reaches
3. 30/20/10 Abs Workout
The 30/20/10 Bootcamp for Abs is here to rock your core. If you've been following the 30/20/10 Legs & Booty Workout and 30/20/10 Arms Workout, you're going to love this one created for your abs! Follow fitness and bootcamp instructor Tina Russell through 30, 20 and 10 reps of seven moves with 30 seconds of a forearm planks sandwiched between each exercise. You'll do the round of 30 reps first, then repeat them for 20 reps and finally 10 reps. Your abs will be screaming by the end of it! Make sure to throw this routine into your weekly mix. A strong core is a strong body. All you need is a mat and some motivation. Let's go!
Moves You'll See:
- Frog Press
- Forearm Plank
- Hip Twister Planks
- Starfish Sit-Ups
- Low Side Plank Hip Dips
- Lying Leg Raises
- Alternating Heel Taps
- Russian Twists
4. Blast Your Muffin Top
Tighten and tone the top of your waistline with five basic exercises. Fitness instructor Brooke Griffin shows you how to perform these moves over the stability ball. Of course, all of these moves can be done without the ball as well. Try a squishy ball or throw pillow for the first one; paper plates on a rug or wash cloths on hardwood for the Roll Out; your own bodyweight for the Leg Raises, twists (which will look like this) and oblique crunches (try this version instead). Work to your level of fitness and repeat the circuit up to three times if you're feeling good!
Moves You'll See:
- V-Pass with Stability Ball
- Ab Roll Out
- Leg Raises
- Russian Twists
- Oblique Crunch
LEGS/LOWER BODY
5. Later, Thunder Thighs
For slimmer, more toned thighs, you need to focus on specific exercises and aim to isolate them. Working on the inner and outer thighs, the butt and hamstrings, you can target the long, lean muscle fibers to transform your legs! Fitness instructor Treenah Kight walks you through each exercises so you know how to get into position and where to feel the burn. You'll complete 20 reps of each move, and all you need is a squishy ball or a throw pillow from the couch. Let's get those legs to work!
Move You'll See:
- Bent Knee Inner Thigh Lifts
- Plank Jacks
- Plank Leg Triangle
- Bridge with Ball Squeeze
- Squat with Side Leg Lift
- Prisoner Jacks
6. 20-Minute Leg and Booty Burner
Got 20 minutes? Join fitness instructor Amanda Strong for a tough leg and booty burner workout. You'll dive into squats, squeezes, lifts and kicks pairing the exercises with isometric pulses to really fan the flame! You'll need a pair of sliders (use paper plates on carpet or a wash rag on hardwood), a squishy ball or pillow and ankle or light hand weight. Amanda will help you push through the entire workout, then take you into a cool down. If you're ready to transform your booty and tone those legs, your 20 minutes begin now.
Move You'll See:
- Plié Squats + Plié Squat Pulses
- Gliding Skaters + Gliding Skater Pulses
- Squishy Ball Squats + Squishy Ball Squat Pulses
- Inner Thigh Ball Squeezes + Inner Thigh Ball Squeeze Pulses
- Weighted Donkey Kicks + Weighted Donkey Kick Pulses
- Weighted Fire Hydrants + Weighted Fire Hydrant Pulses
- Glute Bridge March + Glute Bridge Pulse
- Seated Leg Lifts + Seated Leg Lift Pulses
- Seated Leg Lifts + Seated Leg Lift Pulses
- Seated Lift and Side Combo
- Starfish Abs
- Forearm Plank
7. Inner Thigh Fat Blasting Circuit
Time to target those thighs with a fat-torching strength circuit. You'll move through seven exercises, doing a 30-second burst of cardio in between to ramp up your aerobic training and turn on the fat-burning system. Follow fitness instructor Jean Sherfick through each move, listening for her cues on body alignment, breathing and modifications. She'll lead you through a warm up and a cool down for a complete workout. Grab some sliders (fuzzy socks or paper plates if you're on carpet, or towels if you're on hardwood) and a resistance band, and get to work! Try to complete this circuit more than once, going straight into it after 60 seconds of rest, then cool down when you're completed finished.
Moves You'll See:
- Body Bar Adductor Lifts
- Plié Squat Jump
- Gliding Side Lunges
- Lying Leg Abduction with Resistance Band
- Kneeling Roundhouse Kicks
- Attitude to Side Sweep
- Gliding Hip Abduction
8. 30/20/10 Legs & Booty Workout
Time to make that booty work! Bootcamp instructor Tina Russell counts you through three rounds: 30 reps of each exercise followed by round two of 20 reps and round three of 10 reps. Between each set, you'll perform high knees (30, 20, then 10). This workout will activate the glutes, abductors, obliques, quads and hamstrings. Give them a good stretch before and after.
Moves You'll See:
- Alternating Lunges
- Sumo-Calf-Raise
- Alternating Side Lunges
- Alternating Side Bends
- Bow and Squat
- Donkey Kicks
- Right & Left Lying Leg Lift
9. All About That Bass: Booty Exercises
Nothing like a booty workout to burn calories, pump up your heart rate and make your day. You'll be using a chair for every single exercise in the in routine, but if you don't feel comfortable using one for any of these moves, you can still do them without equipment. Follow fitness instructor Amanda Strong as she takes you from simple booty exercises to advanced combinations. You won't realize how hard you're working until it's over!
Moves You'll See:
- Chair Sits
- Single Leg Chair Sits
- Standing Toe Kicks
- Booty Kicks
- Calf Raise Donkey Kicks
- Plié Squats with Heel Raise
- Kneeling Side Extension
- Low Leg Pump
- Step Ups with Knee Lift
- Step Down with Hip Abduction
10. 14-Minute Booty Lift
We all have days where we can hardly find time to go to the restroom alone, let alone spend a solid hour at the gym. So, when your day is packed from morning to night, we have a fabulous booty lifting workout that will tighten and tone in just 14 minutes. All the moves can be done without equipment (with minor adjustments) if you're getting this sweat sesh in at home. Enjoy the hurt-so-good burn, knowing you're getting your booty summer ready.
Move You'll See:
- Power Squats
- Standing Fire Hydrant with Squishy Ball
- Static Lunge with DB
- Kickback Pulse
- Sumo Squat with Bicep Curl
- Romanian Deadlift
ARMS/UPPER BODY
11. Sexy Arm Workout for Beginners
Wave goodbye to that arm jiggle and tone up with fitness instructor Melissa Koester during this sexy arm workout. You'll need a pair of dumbbells and a mat. Try going through this sequence twice, and if it's not challenging enough, up that weight, lady! Time to rock those tanks and sundresses. Let's get started!
Moves You'll See:
- Knee Pushups
- Tricep Push Back
- High Pulls
- Bicep Curl to Press
- Front to Lateral Raise
- Lying Chest Fly
- Bent Over Row
12. Show Off Your Shoulders
Just in time for tank top season! This workout uses a series of exercises to isolate the shoulders and strengthen the surrounding muscles like the triceps and chest. You'll need a resistance band, med ball or squishy ball and dumbbell or kettlebell. You can always sub the weights with a water bottle. Fitness instructor Melissa Koester will demo the moves and modifications and go through every single rep with you. Your shoulders will be burning by the end of this workout!
Moves You'll See:
- Elevated Shoulder Taps
- Decline Pushups
- Tricep Dips on Step
- Band Pull Aparts
- T Raises with Resistance Band
- Upright Rows
- Woodchoppers
- Single Arm Clean and Press
- Kettlebell Windmill
13. 30/20/10 Arm Bootcamp Workout
This workout is so much more than it seems! You start with 30 reps of each exercise, doing a burst of cardio in between each one one. Once you finish a round, you go back and do it all over again with 20 reps, then again with 10 reps. Bootcamp instructor Tina Russell will help push you through every single rep so you can tone and strengthen your upper body the way you want! Grab a pair of dumbbells and some water. Let's go!
Moves You'll See:
- Curl to Press
- Bent Over Rows
- Tricep Extension
- Alternating Swing Curls
- Front/Lateral Raises
- Floor Tricep Dips
- Fly with Bridge
- Skull Crusher
14. Tickets to the Gun Show
It's not too late to get yours! Follow fitness instructor, Brooke Griffin, through six exercises lasting 60 seconds each. She uses a variety of equipment, including a body bar, dumbbells and a step. If you don't have all three or any of these, don't worry! You can still smash this circuit. Brooke also shows you how to "power up" a few of the exercises for a bigger challenge. Let's do this!
Moves You'll See:
- (Advanced) Pushup or (Modified) Knee Pushup
- (Advanced) Seal Jacks or (Modified) Seal Jack Taps
- Standing Shoulder Press
- Alternating Front and Side Raises
- (Advanced) Alternating Knee Up Steps Ups or (Modified) Alternating Step Ups
- Lying Skull Crusher
CARDIO
15. High Energy Step Workout
Step aerobics is a fabulous cardio workout that hit its peak in the 90s, but Popculture is bringing it back with a vengeance! Let fitness instructor Amanda Strong warm you up with some basic moves and stretches. She'll show you how to complete step combinations in real time and at a slower pace, giving you options to advance or modify along the way. All you need is a step and plenty of room for the next 30 minutes!
16. Football Cardio Rush Workout
Kick off a football-inspired workout with fitness instructor Melissa Koester. You'll work on your cardio endurance, burning fat and perfecting your agility with tons of foot work. The goal is get through four sets of two exercises, doing five rounds of those exercises in each set. You don't need any equipment – just some space and a water bottle. Time to get that heart rate up. Let's go!
Moves You'll See:
- Jumping Jacks
- High Knees
- Burpees
- Lateral Shuffle
- Jump Squats
- Sit-ups
- Plank Up Downs
- Heismans
- Suicides
- Football Drill
17. Sweatfest Cardio Stair Workout
Take your workout outside or use the staircase in your home for a refreshing and revitalizing sweat sesh! Not only are you training your cardio endurance, but your strength and agility skills too. Real Mom Model Holly leads you through an easy-to-follow circuit that can burn between 12 and 20 calories a minute! Make sure you're planting your entire foot on each step as you go. You'll be driving hard on the way up, and recovering with a brisk walk on the way down. Do this circuit up to three times for a real fat burner. Ready, set, sweat!
Moves You'll See:
- Run Up Steps; walk down
- Run Every Other Step; walk down
- Walking Lunges Up 1x, walk down
- Lateral Stair Run left; walk down
- Lateral Stair Run right; walk down
- Stair Hops Up; walk down
- Walk up and back down to cool down
18. Sweat Like a Mother HIIT Workout
One of the biggest fitness trends today is the HIIT workout. This high-intensity interval training structure is designed with specific exercises and timing to push your heart rate to the max. When you do this, you'll be burning calories way after the last drop of sweat hits the floor. Fitness instructor Ashley Winebrenner shows you how to use bodyweight moves to burn up a sweat. You'll work your hardest for 45 seconds, then rest for 15. As you get closer to the end, you'll work for 30 seconds and rest for 30. Quality over quantity, right?! Let Ashley get you warmed up and go for it!
Moves You'll See:
- High Knees
- Leap Frog
- Reverse Stepping Lunge
- Prisoner Jacks
- Forearm Plank
- Plank Jacks
- Bird Dog
- Hand Release Pushup
- 180º Squat Jumps
- Butt Kickers
19. Cardio Hip Hop Dance Party
You don't need "Moves Like Jagger" to rock this workout! It's all about having fun while working up a sweat. Fitness instructor Amanda Strong designed this workout for beginners. She'll lead you through a warmup first followed by lots of foot-moving, hip-circling and air punching to the beat on an eight-count. You'll burn fat in a steady state of cardio for the 30 minutes you're working out for up to two hours afterward. Grab your water and get moving!
20. 20-Minute Beginner Tabata Workout
Tabata is a classic workout structure that makes you work hard for intervals of time with bits of rest in between. Here, fitness instructor Amanda Strong prepared a sequence that will have you sweating for 35 seconds and marching for active rest for 10 seconds. No equipment is required. Let Amanda lead you through the warm up and cool down in this workout video for beginners. Keep your water bottle within reach — you'll need it!
Moves You'll See:
- Jacks with Cross Body Punches
- Front Kick
- March
- Twist Jump
- Ham Curls with Arms
- V-step Forward with Overhead Arms
- Grapevine
- Standing Side Crunch
- Cross Body Reach with Leg Extension
- Front Knee Raises with Front Punch
- Heel Digs to the Front
- Skiiers
FULL BODY
21. Ladder 10 Workout
If you can count to 10, you'll have no trouble with this workout. You don't even need equipment! Join fitness instructor Treenah Kight, as she leads you through 10 exercises, doing each one for 60 seconds. Once you get through all 10, you'll go back to the beginning and complete nine, then back to the beginning to complete eight, and so forth until all you have is one exercise. This is a big endurance workout, so get ready to grind! You'll be sweating your way through it for an hour.
Moves You'll See:
- March/Run
- Alternating Speed Knee
- Squats
- Jump Shot
- Alternating Lunges
- Tricep Dips
- Seated Russian Twist
- Mountain Climbers
- Pushups
- Burpees
22. Tone Every Zone
Forget leg day! You can tone every zone in one hardcore workout. This workout is designed to hit the hamstrings, abductors, quads, hip flexors into the core muscles and upper body with biceps, triceps, chest and back. By the end of it, you won't know what hit ya! Fitness instructor Holly Beck sweats right alongside you, helping you use your best form. You'll need a pair of dumbbells, a mat and a full water bottle.
Moves You'll See:
- Squats
- Jumping Squats
- Reverse Stepping Lunges
- Jumping Lunges
- Squat with Lateral Leg Lift
- Romanian Deadlift
- Bridge Lifts
- Superman Rows
- Pushups
- Lateral Bicep Curls
- Tricep Extensions
23. Cardio Strength Circuit
Mixing cardio and strength during your workout will make your strength exercises more effective. You'll be jumping rope in between each set of exercises for 30 seconds. Fitness instructor Amanda is going to take you through the entire sequence. You'll get a break halfway through, but respect your body if it wants a break sooner. You'll need a kettlebell, jump rope and pair of dumbbells. If you're at home and you can't jump rope in the living room, do your jumps anyway with an imaginary rope.
Moves You'll See:
- Pushups
- Bent Over Rows
- Jump Rope
- Burpees
- Kettlebell Swings
- Goblet Squats
24. 2-for-1 Compound Moves for the Busy Mom
Why double the length of your workout when you can get it done in half the time with better results?! Fitness instructor and mom Brooke Griffin knows what "busy" is all too well. In this workout, she offers several compound exercises that will work out more than one muscle group at a time. You'll need a pair of dumbbells (if you want) and 10 minutes. In addition to strength training, these compound moves will challenge your balance and coordination, so take it easy and work your way up! Ready to work?
Moves You'll See:
- Squat with Triceps Extension
- Reverse Lunge with Press
- Deadlift and Upright Row
- Chest Press with Leg Raise
- Plank Row
- Burpees
YOGA
25. 6 Yoga Moves to Relieve Stress
The modern perception of yoga is that it creates a thin, toned body, but let's not forget the psychological and emotional benefits of a carefully constructed asana practice. Spending a few mindful moments in these postures can quickly help to relieve the stress of everyday life. If being physically healthy is one of your main priorities, you're definitely heading in the right direction, but your emotional and psychological health is just as important! Yoga is an amazing workout that has the potential to fill every need! Here are six great poses that will not only work your body, but also relieve your mind!
Moves You'll See:
- Seated Forward Fold (Paschimottanasana)
- Child's Pose (Balasana)
- Supported Bridge Pose (Salamba Setu Bandha Sarvangasana)
- Reclined Bound Angle Pose (Supta Baddha Konasana)
- Legs Up the Wall (Viparita Karani)
- Corpse Pose (Savasana)
26. Yoga For Athletes
No matter the sport or workout, all athletes need to take care of the muscles and joints that support their training! This yoga sequence is designed to stretch and strengthen the entire body. It is intended to be performed after warming up the muscles, so try this sequence after your next workout or competition. Follow along with yoga instructor Jean Sherfick for a challenging flow.
Moves You'll See:
- Kneeling Toes Pose
- Thread the Needle
- Reclined Hero's Pose
- Camel Pose
- Three Legged Dog/Knee to Nose
- Pigeon
- Double Fire Logs
- Supine Split with Strap
27. Flat Belly Flow
You don't need to love yoga to bust through this flow. Designed to flatten and tone your tummy, it will require strength, attention to breath and plenty of balance. Registered yoga instructor, Jean Sherfick, will lead you through this flow, beginning with a welcoming warm up and ending in a well deserved savasana. Ohm. Get to work!
Moves You'll See:
- Down Dog Transition
- 3-Legged Dog Knee to Nose, Knee to Tricep, Knee to Opposite Elbow
- Forearm Plank Transition
- Dolphin Press
- Child's Pose
- Forearm Plank with Alternating Leg Lifts
- Gate Pose with Oblique Crunch
- Side Plank with Leg Lifts
- Boat Pose
- High to Low Boat
- Barbie Abs
- Cobra Pose Flow
- Full Body Stretch/Savasana
28. Yoga Sequence to Blast that Muffin Top
Maybe you know the feeling…you go to put on a fabulous pair of pants and there it is — a little extra "you" poking out around the waistband. It happens! But here is an effective series of yoga postures that can help melt the fat and tone the muscles of your core. Break out your yoga mat and follow these eight moves for a seamless flow that is sure to rid you of that muffin top for good! Follow along with yoga instructor Jean Sherfick for an awesome yoga flow!
Moves You'll See:
- High Plank to Low Plank
- Flying Table Top
- Three-legged Dog Knee-to-Nose Repetitions
- Side-Plank Hip Drops with Knee Tuck
- High to Low Boat
- Frozen Stair-steps
- Frozen Bicycles
- Scales Pose Preparation