Sweat It Out at Home: 11 Exercises That Work Every Part of Your Body

If self-care feels like an uphill battle right now, we’re with you. These are unprecedented times. Luckily, one of the best stress relievers ever — exercise — is free! All it takes is a bit of motivation (perhaps a virtual accountability buddy?) and a place to work up a sweat (like your living room!).

From bodyweight workouts that require zero equipment to challenging kettlebell movements, HIIT workouts, and free streaming classes, here’s everything you need to set up an at-home workout regimen.

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To avoid straining your muscles, it’s important to start any workout with a warmup. Use this set of moves as a way to get your body ready for any of the following workouts on the list.

Do each of these moves for 30 seconds. Complete 3 rounds.

Inchworm

1. Stand up tall with legs straight, making sure your knees aren’t locked.
2. Slowly lower your torso toward the floor, then walk hands forward.
3. Once in a push-up position, start taking tiny steps so feet meet hands.

Butt kick

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1. Run in place, kicking heels toward glutes.
2. Make sure the movement is being driven from your hamstrings — not your feet kicking up dust.

Power skip

1. Stand with feet hip-width apart and core tight.
2. Raise right knee as you bring left arm forward and hop off left foot.
3. Land on the ball of your left foot, then immediately bring right foot down and repeat on the other side. Focus on height, not speed.

No equipment? No prob. You can do these effective and fun (and difficult!) arm workouts without a single weight.

Do the following 4 moves for 1 minute each, followed by 1 minute of rest. Aim for 3 rounds — but pay attention to how your body feels so you don’t push it too far too soon.

Uppercut

1. Stand in a split stance with right foot 1 step ahead of left foot and hips squared (facing forward).
2. With your right hand, punch up and to the left in a scooping motion.
3. Quickly repeat on the other side.
4. Continue to alternate as quickly as possible while maintaining loose knees and a tight core.
5. Halfway through, switch your stance to the other side.

Diver’s push-up

If you’ve done yoga, you’ll recognize that this is like a Chaturanga but a little faster.

1. Start in Downward-Facing Dog with hands on the floor, hips high, and feet on the floor so you form a triangle.
2. In a fluid motion, dive your head toward the floor, coming into a low push-up position, and then swoop chest forward and up so you end in Upward-Facing Dog.
3. From there, push hips up and back to return to the starting position.

Punch

1. Start in the same split stance you used for uppercuts, with right foot 1 step ahead of left foot.
2. Raise both fists, keeping elbows pulled in toward your rib cage.
3. Punch forward with left hand, slightly rotating torso as you do.
4. Punch as quickly as possible for half your time.
5. Switch your stance and punch on the other side.

Triceps push-up with mountain climbers

You may want to do this move on a mat or towel for padding.

1. Start in a high plank position with core tight.
2. Lower onto both forearms at the same time, maintaining a tight core and level hips.
3. Push back up onto hands at the same time to return to the starting position.
4. Finish by drawing right knee into chest, then left knee into chest, doing a mountain climber.

Make it easier: Power and push back up on one arm at a time, rather than both arms at once. You could also do a push-up on your knees and then lift your knees to do the mountain climber.

Your glutes are the largest muscle in your body and, especially for those of us who spend long hours sitting on our bums, it’s crucial to give this part of the body extra attention.

After completing the warmup at the top of the article, do the following moves for a minute apiece, followed by a couple of minutes of rest. Complete 3 rounds.

If you don’t feel the burn, throw in another 2 rounds.

Tuck jump

1. Stand with knees slightly bent and jump up, bringing knees to chest and extending arms out straight in front of chest.
2. Lower arms as you land lightly on the floor.
3. Repeat in quick succession.

Donkey kick

1. Start in a tabletop position with core tight, shoulders directly over wrists, and hips level.
2. Use your glute muscle to extend your right leg behind you in a kicking motion, making sure to keep hips level.
3. Repeat on the left side.

Jumping lunge

Master a basic lunge before progressing to this version.

1. With right foot ahead of left foot and core tight, drop into a low lunge, bending both knees to 90 degrees.
2. Jump up, switching feet in midair so you land with left foot ahead of right foot. Immediately drop into a low lunge on the other side.

Clock lunge

1. Complete a traditional forward lunge, then take a big step to the right and lunge again.
2. Finish off the semicircle with a backward lunge, then return to standing. All that is 1 rep.

Wide mountain

1. Start in a high plank position with core tight.
2. Bring right foot forward to the outside of right hand so you’re in a low lunge position.
3. Jump and switch feet in midair so you land with left foot to the outside of left hand and right foot straight back.
4. Continue to alternate as quickly as possible.

Make it easier: Skip the hop! Instead, step right foot back, then quickly step left foot forward.

Maintaining a strong core is about way more than appearance. It can help prevent back pain and support the overall muscular health of your body.

If you haven’t worked out in a while, try doing the following moves for 30 seconds each for 3 rounds, resting when you feel winded.

If you’re an active sort, do each move for 1 minute for 3 rounds.

Plank jack

1. Start in a high plank position with core tight.
2. Jump your feet apart, then jump them back together.
3. Repeat as quickly as possible while trying to maintain level hips.

Corkscrew

1. Start in a high plank position with core tight.
2. Shift your weight onto your left hand, lift right hand off the floor, rotate to the right, and kick left foot out to the right.
3. Tap left foot with right hand.
4. Repeat on the other side, moving as quickly as possible.

Mountain climber twist

1. Start in a high plank position with core tight.
2. Bring left knee in toward right elbow, then right knee in toward left elbow.
3. Continue to alternate as quickly as possible without hiking your hips.

Make it easier: Bring knees straight in toward your chest rather than twisting.

Sprinter sit-up

Want to be a speed demon without getting off the floor?

1. Lie faceup with legs straight and arms by your sides, elbows bent at a 90-degree angle.
2. Now, sit up and bring your left knee toward your right elbow. Return to the starting position.
3. Repeat on the other side.

Burpee

This classic move is one of the most effective full-body exercises around.

1. Start in a low squat position with your hands on the floor.
2. Jump your feet back so you’re in a push-up position.
3. Do 1 push-up, then immediately jump your feet back to the squat position.
4. Jump up as high as possible before squatting and moving back into the push-up portion of the show.

Want to be a burpee pro? Check out our article on perfecting this classic move.

Let’s just take a moment to appreciate all our legs do for us. Now let’s take that appreciation one step further by taking action to keep them strong and healthy.

Do the following moves for 1 minute apiece before resting for 1 minute. Complete 3 rounds. If you’re still not panting, complete an additional 2 rounds.

Jump rope

Hop over an invisible rope by staying on your toes and pushing off with the balls of your feet. Make quick, small movements with your wrists, as if you’re holding a rope.

Squat jump

1. Stand with feet shoulder-width apart.
2. Lower into a Chair Pose, making sure your torso stays upright and over your hips.
3. Push into the floor and jump up.
4. Land lightly on toes and immediately drop into a squat again.

Long jump with jog back

1. Stand with feet hip-width apart and knees slightly bent.
2. Swing both arms back and bend a little deeper, then swing arms forward.
3. Jump forward as far as possible with both feet, landing lightly on the balls of your feet.
4. As quickly as possible, jog backward to your starting place.
5. Repeat.

Skater lunges

1. Stand with feet shoulder-width apart, a slight bend in knees, and your arms bent by your hips.
2. Swing right foot to the left a few feet behind your body, landing with knee bent a few inches off the floor. Focus on engaging the quads and glutes as you lower yourself.
3. Bring right foot back so feet are squared off.
4. Repeat with left foot.

Set aside 45 minutes for this full-body workout of your making.

1. Start with the warmup at the top of the article.
2. Choose three of your favorite moves from each section above (arms, glutes, core, and legs) and do each one for 30 seconds, taking breaks when needed.
3. Aim for 3 rounds.

This type of fitness routine is meant to raise your heart rate to an uncomfortable, pushed-to-your-limit level and then give you a rest before repeating.

There are many ways to do this, but the most common is to do 20 seconds of intense work followed by 10 seconds of rest, repeating for up to 2 minutes. The videos below can get you started, depending on your fitness level.

Beginner

If you want to give HIIT a shot but you’re nervous, try this low impact option. Also, if you have weak knees or other injuries, this effective yet easier workout is a great way to work up a sweat without putting your health in danger. Plus, it’s only 10 minutes!

Intermediate

Fun, fast-paced and difficult, this 20-minute HIIT is ideal for experienced fitness enthusiasts. As you’re led through a variety of bodyweight moves, you’ll feel the burn and end the session feeling accomplished.

Advanced

It may be only 30 minutes long, but this advanced workout will put each of your muscles to the test. As you’re led through a total-body sweat sesh, make sure you keep a water bottle handy for your very short breaks. You’ll need it!

If you’re a more experienced exercise enthusiast, dumbbells and kettlebells are great options for adding weight to your strength training routine and ramping things up.

If you’re new to using weights, take it slow and listen to your body.

Get dumbbells via Amazon.

Get kettlebells via Amazon.

Russian kettlebell swing

This move targets your shoulders, back, hips, glutes, and legs!

1. Stand up straight with your feet a bit wider than hip-width apart.
2. Grab the kettlebell handle with both hands, keeping palms facedown and arms in front of your body.
3. Maintain a slight bend in your knees and drive your hips back.
4. Lower your body, but not too low (this isn’t a squat!).
5. In a fluid motion, explosively drive your hips forward while swinging the kettlebell, keeping glutes and core engaged. (The motion should come from your hips, not your arms, as your body returns to standing.)
6. Lower the weight back down between your legs and keep this swinging motion going for 12–15 reps.

Kettlebell slingshot

This exercise targets your back, arms, abs, and obliques! Despite its name, this move doesn’t require rocks or rubber bands.

1. Stand with feet shoulder-width apart. Hold a kettlebell in front of your body, with arms extended, at chest level.
2. Swing the kettlebell behind your back with one hand, then reach back with the opposite hand to grab it, swinging it to the front of your body.
3. Continue round and round for 8–12 reps, then switch directions.

30-minute total-body routine

Once you’re ready to move to the next level using kettlebells or dumbbells, this 30-minute routine will challenge your muscles. As you cycle through a variety of compound and intense moves, you’ll build cardio endurance and muscle strength.

Sometimes we need a little more hands-on action to stay accountable to our fitness routine. Luckily, many brands are offering plenty of free workouts in response to the pandemic. Here are a few to consider:

Corepower Yoga

Each week, you can find a collection of free yoga classes online. These range from beginner to intermediate, as well as slow-flow and fast-moving vinyasas.

Peloton

Nope, you don’t have to own Peloton equipment to enjoy their classes!

In addition to spinning and running via a bike or treadmill, they offer audio-only workouts to take with you on a hike. If yoga and meditation are more your speed, they have a selection of those too. Right now, the OnePeloton app is free for 90 days.

Daily Burn

On Monday, you want to try HIIT. Tuesday, you’re in the mood for cardio kickboxing. And on Wednesday, it’s time for a yoga cooldown. You can find all these workouts — and many, many others — at DailyBurn. In addition to a large library, they have a daily 9 a.m. live workout! Sign up for a 60-day free trial today.

Lindsay Tigar is a lifestyle and travel journalist whose work has appeared in Travel + Leisure, National Geographic, CNN, Real Simple, and countless others. You can find a full collection at lindsaytigar.com.