Workout From Home: 5 In-Home, Compound Workouts That Require No Equipment

With gyms closed and fitness equipment hard to come by, many individuals are on the hunt for easy workouts they can perform at home. Luckily, you can easily complete some of the best home workouts without using any equipment at all! In the following sections, you will find five at-home compound workouts. All you need is enough room to move, and you are set. Let’s get started!

Workout #1: The Countdown

This workout sounds easy but do not let that fool you. You can perform the following four exercises for four rounds. The catch? You start the first round off with five repetitions of each. Every round, you add five repetitions. On your last round, you should complete 20 repetitions of each exercise. 

Exercise #1: Inchworm + Shoulder Taps

Begin standing tall. Plant your hands on the ground in front of your feet, and walk your hands out until you are in a full plank. Once in a full plank, tap your left shoulder with your right hand, then your right shoulder with your left hand. Walk your hands back and then stand up again. Repeat this for the set number of repetitions.

Exercise #2: Squat Oblique Twist

Stand tall with your feet hip-width apart. Squat down by bending your knees and sending your buttocks toward the back. Cross your arms in front of you and gently twist your torso so that your right elbow meets your right knee. Do the same on the opposite side, then stand back up - that’s one repetition.

Exercise #3: Plank to Squat

Begin in a full plank, with your body creating a straight line from your head to your toes. In one quick move, jump into a squat. Raise your arms up high, then jump back into a plank position.

Exercise #4: Burpees

Begin standing, then quickly jump down into a plank position. Perform one push-up, then jump back up, exploding into the air with your arms high. This is one repetition.

Workout #2: HIIT (High-Intensity Interval Training)

This workout involves 3-4 rounds. If you are new to exercise, start with 2-3 rounds and see how you feel. If you feel you can take on more of a challenge, do 3-4. This HIIT workout involves two plyometric exercises with two active recovery exercises. Each exercise is done for 1 minute, with a 30-second break in between. Here are your exercises:

Exercise #1: Mountain Climbers (High Intensity)

Begin in a full plank, and drive your right knee up toward your chest. As you send your right knee back, drive your left knee up toward your chest. Continue to alternate for the entire duration.

Exercise #2: Plank Hold (Active Recovery)

Hold a full plank for the entire minute. You might need to take a break, but try to hold this position as long as you can. Your core and glutes should be fully engaged, and your heels should be extending toward the back. 

Exercise #3: Jump Squat (High Intensity)

Begin standing tall, with your feet about hip-width apart. Bend your knees to squat down, then explode into the air. 

Exercise #4: Glute Bridge Hold (Active Recovery)

Lay face up on a comfortable surface, such as carpet or a mat. Bend your knees and plant your feet flat on the ground. Gently lift your buttocks and hips off the ground and as high as you can. Make sure to squeeze your glutes here!

Workout #3: Sprint Intervals

Sprint intervals offer an excellent and challenging workout. While most people cannot perform them right in their home, you can take this workout outside. Start by sprinting as fast as you can for 30 seconds, then stop and perform either 10 squats, 10 lunges or 10 burpees. Continue to do this on and off with breaks. It will likely be a quick workout session, but you will definitely sweat! It also improves your respiratory and cardiovascular health through the aerobic and endurance components of it.

Workout #4: The Push-Up Workout

Push-ups come in all shapes and sizes, and yes, there are enough of them to create a full workout based on just this simple movement. For each push-up variation below, perform 10-12 repetitions and do 2-4 sets of each, depending on what fitness level you are at.

The Spider Push-Up

Begin in a full plank, with your arms directly under your shoulders. Bend your elbows, and lower down into a push-up. At the same time, bring your right knee up to meet your right elbow. On your next repetition, you will do the same thing but on the opposite side.

Push-Up Renegade Row

Begin in a full plank position. Perform one push-up, then at the top, perform a row on both sides by bringing the elbow straight back. This is one repetition. If you own any dumbbells, you can incorporate them into this exercise.

Push Up to Back Extension

Perform a basic push-up, but at the bottom, drop completely to the ground. From this position, lift your hand up and off the ground, along with your chest. Hold for a count of two, lower, then push back up into a high plank. 

Workout #5: Squats-Only Workout

Ready to target your core and lower body? Squats are king when it comes to building the legs and improving balance. This workout is similar to the push-up workout in that you will be performing 10-12 repetitions and 2-4 sets per exercise. Now, let’s get moving!

Jump In And Out Squats

Begin in a low squat with your feet hip-width apart. Jump up, and bring your feet together, lowering into a squat again. This is one repetition.

Squat Kick

Squat down, ensuring your knees do not move past your toes. As you come to stand back up, kick one leg forward. Squat back down, and as you stand back up, kick the opposite leg forward.

Sumo Squat Pulse

Begin with your legs wider than hip-width apart. Bend your knees and send your buttocks back, coming into a sumo squat. At the bottom of your sumo squat, pulse for a count of five. This is one repetition.

Forward Squat Jumps

Begin with your feet hip-width apart. Lower down into a squat, then push off and jump forward as far as you can. Land in a squat position, turn around and jump back in the same way.

Don’t Forget to Have Fun!

Blast some music while you perform your workout, or complete your at-home workout virtually with a friend. Exercise does not have to be boring nor do you need a gym to stay active. Use the above bodyweight home workouts to stay in shape and stay healthy!