10 Best Exercises At Home: Complete Bodyweight Routine

Illustration of 10 essential full body exercises for beginners.

The Ultimate Home Exercise List

These 10 exercises cover all major movement patterns using zero equipment. Whether you are training in a living room, bedroom, or office, these movements deliver complete-body conditioning in minimal time.

Equipment Needed:

None. A yoga mat helps for comfort but is not required.

The 10 Exercises (With Details)

1. Squats

Muscles: Quads, glutes, hamstrings, core, calves

Reps: 15-20

Modifiers: Chair squats, pulse squats, jump squats

2. Push-Ups

Muscles: Chest, shoulders, triceps, core

Reps: 8-15 (knee or standard)

Modifiers: Incline, decline, diamond push-ups

3. Burpees

Muscles: Full body, emphasis on legs and shoulders

Reps: 5-10

Modifiers: Step-back burpees, no push-up burpees

4. Mountain Climbers

Muscles: Core, shoulders, hip flexors, cardio

Time: 30-45 seconds

Modifiers: Slow climbers, elevated feet

5. Plank

Muscles: Core, shoulders, glutes, lower back

Time: 30-60 seconds

Modifiers: Knee plank, side plank

6. Lunges

Muscles: Quads, glutes, hamstrings, balance

Reps: 10 each leg

Modifiers: Static, walking, reverse lunges

7. Glute Bridges

Muscles: Glutes, hamstrings, core

Reps: 15-20

Modifiers: Single-leg, weighted, banded

8. Jumping Jacks

Muscles: Shoulders, legs, cardio system

Time: 30-60 seconds

Modifiers: Step jacks, squashed jacks

9. Bear Crawls

Muscles: Shoulders, core, legs, coordination

Time: 30-45 seconds each direction

Modifiers: Stationary bear hold, elevated knees

10. Dead Bugs

Muscles: Core, hip flexors, shoulders

Reps: 8 each side

Modifiers: Dead bug hold, weighted variations

Complete 10-Exercise Circuit

Exercise	Work	Rest
Squats	45 seconds	15 seconds
Push-ups	45 seconds	15 seconds
Burpees	30 seconds	15 seconds
Mountain climbers	45 seconds	15 seconds
Plank	45 seconds	15 seconds
Lunges	45 seconds	15 seconds
Glute bridges	45 seconds	15 seconds
Jumping jacks	30 seconds	15 seconds
Bear crawls	45 seconds	15 seconds
Dead bugs	30 seconds	Cool down

Progression Strategies

Increase work time by 5-10 seconds per exercise
Reduce rest periods by 5 seconds
Add rounds (start with 1, work to 3)
Increase difficulty of each exercise variation

Nutrition Connection

Support your training with proper fuel. Use our calorie calculator to maintain energy balance and our protein calculator to optimize recovery.

Frequently asked questions

What are the 10 best exercises to do at home?

Squats, push-ups, burpees, mountain climbers, planks, lunges, glute bridges, jumping jacks, bear crawls, and dead bugs cover all movement patterns.

Do I need equipment for these 10 home exercises?

No equipment required. All exercises use your body weight and can be done in minimal space.

How often should I do the 10 home exercises?

3-4 times per week as a full routine, or pick 3-4 exercises daily for maintenance.

What is the best order for these 10 exercises?

Start with large muscle groups (squats, push-ups), move to core (plank, dead bug), end with cardio (jumping jacks, burpees).

Can these exercises help me lose weight?

Yes, when combined with proper nutrition. These exercises burn 150-200 calories in 20 minutes for a 150-pound person.