9 Simple and Easy At Home Exercises Without Equipment – KnowledgeDish

9 Simple and Easy At Home Exercises Without Equipment


People tend to have a hard time exercising throughout the winter… Whether it’s because of the cold weather, it might start raining or even snowing, or maybe the sun has already set once you’ve gotten home, you never feel like going out for a workout throughout the winter, don’t you? I know I don’t!

So, what do you do if you want, or you need to exercise but the bad weather is stopping you from doing so? It’s simple, you don’t get out of the comfort of your own home, and you workout indoor. With these 10 amazingly simple home workouts you’re going to feel like you were trained by a professional, and you won’t spend that much money!

Start Jumping Rope

I recently got a jump rope. And I will be completely honest with you. Seeing the girls skipping rope back in elementary made me think that jumping rope was just for little girls. But, I was proven wrong!

It wasn’t more than a minute that I jumped and suddenly I felt exhausted. And the next day, it was even worse! My calves were aching… I am sure that this one is an amazing cardio workout that you can do indoors and still get great results!

Stair Stepping

Now here is one for the beginners! It might not be as sweaty as the first one, but you will sure keep your body active and healthy with this one. The best thing is, you don’t have to step on stairs for this workout, you can take a study chair or a couple of books, set them in front of the TV and start stepping away! I mean who wouldn’t want to exercise when you can watch your favorite TV Show?!

The Plank

Now, this one is an all time classic and it sure puts your core muscles to work… It is great for people that don’t have a lot of free time and would love to shape up their core muscles. All you will need to do in order to do this exercise is to stand in a push-up position, like the girl in the picture, and hold that position for at least 10 seconds. Do a couple of reps of this exercise and you’re good to go!

Credit: Pexels


Who doesn’t love dancing, and when you consider you’re working out while doing that… amazing! Don’t get me wrong, but you’re missing out on a lot if you’re not dancing at all in your free time. If you want to do this one, it’s simple just put your favorite song on, and start moving to the groove. You’ll burn some calories and it is a good cardio workout too! And, the best thing about doing this at the privacy and the comfort of your own home, you won’t be judged by people for your dance moves! We all hate that!


Lunges are an amazing way to get your body moving. When I was in elementary the sports teacher made us do lunges before we started playing soccer, basketball or any of the games we loved. Now I get why he made us do that! I remember always feeling this burn in my legs the day after I did this workout. But now, I love doing it because I know it helps me out. You can lunge forward (and not step back whenever you’re going through a hallway or when you’re going from one room to another. If it gets too easy for you, you can take weighs and do the lunges that way, and if you don’t have any weighs, then you can fill up water bottles, or water jugs and workout with them!


We all hate cleaning don’t we? But, the thing is that cleaning can be pretty physical, especially if you’re vacuuming or mopping. If you don’t have the time to ride your bike, or go out for a run then house cleaning is an amazing way to make up for that. And you’ll also clean your house while you’re “working out”. Killing two birds with one stone is always awesome isn’t it?

Water Bottle Weights

Want to start shaping out your arm, shoulder and back muscles. Well we mentioned a technique you can use for making your own weight instead of spending money on buying them. Water bottles and milk jugs filled with water are an amazing way of creating your own weighs. You can control how much they weigh by filling the containers to a certain level, and the best thing is, you get to save up a couple of dollars. We would recommend you to fill the containers more and more every time that you do this workout!

High Knees

I love running, but as I mentioned before, winter is not the best time for outdoor activities. I tried running in my home, but it felt very awkward and the worse thing is my heart rate did not increase at all. I don’t know why this happened, but I decided to switch things up a bit. Enter high knees. All you need to do for this amazing cardio exercise is march in place or down a hall trying to bring your knees as high as you can. I found this gets my heart racing and I sweat while doing it!

Jumping Jacks

Another trip down memory lane, we used to do this one back in high school and I loved it then. I can confirm that I still love it until this day! I mean, who wouldn’t love it, it’s quick, simple and easy exercise that gets your heart pumping. If you are sitting in front of the TV watching your favorite TV Show, than get up during the commercials and to a round of a couple of jumping jacks. You can thank me later!

Since I started working out at my home I don’t want to go back to the gym. I tend to go outside for a run or a bike ride every now and then, but I love saving my money and not having to drive to the gym or the park every day to do some workout. If you know of any other exercises that are good for your core muscles, and you can get away with doing them in the comfort of your own home, then don’t be shy, share them in the comment section bellow. If you loved the exercises we mentioned be sure to share them with your friends!


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