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12 At Home Workouts for Men (Zero Equipment Needed)

at home workouts for men

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Sup bro. The phrase “at home workouts for men” is more than just a trendy term, it now defines the standard in the fitness world.

Think about it: no more waiting for gym equipment to do your exercises, no more awkward locker room encounters, and no more excuses! 

The world is your gym, and your living room is your new training ground. Get ready to sweat, strengthen, and sculpt your way to your fitness goals with the variety of bodyweight exercises I’ve laid out for you. 

So, roll up those sleeves, and let’s get this home workout party started!


  • Home workouts? They’re gym-free paths to muscle gain and weight loss.
  • Rule the fitness game with two Cs – Consistency and planning!
  • Workouts are half the battle, recovery and good grub conquer the rest.
  • A pull-up bar is a one-way ticket to Killer-Back-Ville.

At Home Workouts for Strength

Think of this as your ultimate guide to looking like a Hollywood hero without the Hollywood budget. I’ve got full-body, upper-body, and lower-body bodyweight exercises for you. And don’t worry, I’ve thrown in rest times too; I’m not a total monster.

Full-Body Workouts

Now, nothing gets the blood pumping like a solid full-body workout. Remember, your body is a temple, and every temple needs a good foundation. From my exeperience as a personal trainer I can confidently vouch for this workout. It has helped many of my clients with their weight loss goals

Credits: Deltabolic
  • 15 push-ups
  • 20 squats
  • 15 lunges (each leg)
  • 1 minute plank position
  • 10 pull-ups (if not possible take 10 seconds rest in between)

Total Time: Around 20 minutes 
Rest Time: 1 minute between each set
Total Sets: 3

Buddy, when you finish this routine, you won’t just feel like a million bucks, you’ll feel like a billion bucks – and I’m not talking about Zimbabwean dollars here!

Upper Body Workouts

Let’s focus on the upper body. The T-shirt muscles The “oh wow, you must work out” muscles These are the exercises you need for that superhero chest and boulder shoulders.

Credits: MaxEceuda7
  • 20 push-ups
  • 15 pull-ups
  • 20 dips (if you have parallel bars at home, great! If not, two sturdy chairs work just fine.
  • 1-minute plank position

Total Time: About 15 minutes
Rest Time: 1 minute between each set
Total Sets: 3

I’m not saying this will turn you into Chris Hemsworth overnight, but I’m also not saying that. Give it a try; what do you have to lose?

Credits: Enlightend

Lower Body Workouts

Let’s be honest, nobody wants to be the guy with a ripped upper body and chicken legs. But don’t worry; I’ve got you covered. Your legs are about to enter the thunder dome.

Credits: GirlsGoneStrong
  • 30 squats
  • 20 lunges (each leg)
  • 15 jump squats
  • 20 calf raises

Total Time: Roughly 15-20 minutes
Rest Time: 1 minute between each set
Total Sets: 3

These exercises will have you tearing through your jeans like the Incredible Hulk in no time. Just remember, with great leg strength comes great responsibility. Don’t go kicking down doors just because you can, alright? 

Bodyweight Exercises for Cardiovascular Health

Did you know that the heart is the hardest-working muscle in the body? It’s true! As we’ve been talking about a bunch of home workouts for men, focusing on strength is important, but let’s not forget our good friend cardio. It’s time to make your heart and lungs work just as hard as your biceps.

High-Intensity Interval Training (HIIT) Workouts

HIIT (one of my personal favorites) is the espresso of workouts—quick, intense, and leaving you buzzing with energy. It’s all about quick bursts of maximum effort and then quick rest periods.

Not it can be a bit intense to do 20 burpees and count to 15 while sipping some water in between sets. I highly recommend getting a smart watch to time the rest periods between each sets.

Credits: It’sDrewMoemeka
  • 30 seconds of burpees
  • 30 seconds of high knees
  • 30 seconds of jumping jacks
  • 30 seconds of push-ups
  • 30 seconds of mountain climbers

Total Time: Around 15 minutes
Rest Time: 30 seconds between each set
Total Sets: 5

Get ready to huff and puff your way to a stronger cardiovascular system. And if you’re not sweating, you’re not doing it right. Or you’re a robot. In which case, carry on.

Low-Impact Cardio Workouts

Low impact doesn’t mean low intensity. It just means you won’t be bouncing around like a kangaroo on a trampoline. These workouts are great for building endurance without putting too much stress on your joints.

Credits: Chiara_Puglesi
  • 30 seconds of fast-paced marching,
  • 30 seconds of step-ups
  • 30 seconds of bodyweight squats
  • 30 seconds of plank position

Total Time: About 20 minutes
Rest Time: 30 seconds between each set
Total Sets: 5

Just because you’re not leaping around doesn’t mean you’re not working hard. Believe me, after a few sets of these, you’ll be feeling it.

Boxing and Cardio Kickboxing Workouts

Ever wanted to pretend you were in a Rocky movie? Here’s your chance. Boxing is great for getting your heart rate up and letting off some steam. No need for a punching bag; the air in your living room will do just fine.

Credits: BoxingHomeWorkouts
  • 30 seconds of jab-cross combinations
  • 30 seconds of uppercuts
  • 30 seconds of hooks
  • 30 seconds of front kicks
  • 30 seconds of sidekicks

Total Time: Roughly 15-20 minutes
Rest Time: 30 seconds between each set.
Total Sets: 5

The goal here is to work up a sweat, not knock out your shadow. And hey, if you do manage to knock out your shadow, take a break. You’ve earned it!

At-Home Workouts for Flexibility and Balance

We’ve tackled strength, we’ve conquered cardio, and now it’s time to limber up and find your center. You know, I once tried to do a split and ended up doing a fall. My ego took more of a beating than anything else. So, let’s do some flexibility and balance workouts at home. Don’t worry, no splits are required (yet 😉)

Yoga Workouts

Before you start imagining yourself in pretzel-like poses, let me assure you that yoga is not just for super-flexible folks. It’s an excellent way to increase flexibility, build strength, and find your Zen. No chanting is required, unless that’s your thing. Here’s a simple yoga routine to get you started:

Credits: YogaSongHueyon
  • 5 Sun Salutations
  • 10 Downward Dog to Plank Position transitions
  • Hold Warrior II for 1 minute on each side
  • Hold Tree Pose for 1 minute on each side

Total Time: About 20–30 minutes
Rest Time: Take your time; this isn’t a race.
Total Sets: 1

Now don’t be fooled; yoga is harder than it looks, but the peaceful feeling afterward? It’s totally worth it, if you ask me.

Pilates Workouts

Pilates is the workout your girlfriend loves but you’ve never quite understood. Well, it’s about time we changed that. Pilates is all about core strength, flexibility, and control. Pilates, including variations like Wall Pilates, doesn’t require equipment and is all about core strength, flexibility, and control.

Here’s a quick routine:

  • 10 Pilates push-ups (push-ups with a leg lift)
  • 15 Opposite Arm and Leg reach (shoulder width apart, in a standing position)
  • 20 Standing Pilates Box (squat, round back, and extend)

Total Time: Around 20–30 minutes
Rest Time: 1 minute between each set
Total Sets: 3

You’ll be surprised at how much of a workout you can get without any high-intensity interval training. Just remember, the most important part of Pilates is maintaining proper form.

Stretching and Balance Workouts

Man doing stretches outside

Finally, we have stretching and balance workouts. These exercises will make you more flexible than a politician’s promises and steadier than a snail on sedatives. 

  • 1 minute of standing leg lifts (each leg)
  • 15 shoulder rolls (in each direction)
  • Hold a single-leg stand for 1 minute (each leg)
  • Reach and touch your toes 10 times

Total Time: About 15–20 minutes
Rest Time: Take as needed
Total Sets: 3

Flexibility and balance are just as important as strength and cardio when it comes to your overall fitness. Plus, being able to touch your toes without grunting is a party trick that never gets old.

At-Home Workouts for Core Strength

You’ve heard “abs are made in the kitchen,” right? Well, I tried that once. The result? A pile of crunched-up Doritos. So, I say, let’s leave the cooking to the kitchen and the workouts to the living room. Because a strong core isn’t just about getting that six-pack for beach season; it’s about stability, balance, and overall strength. 

Let’s dive into some core-crushing workouts you can do at home, without using a single piece of gym equipment.

Abdominal Workouts

These aren’t your grandpa’s sit-ups. We’re going to work the entire abdominal region for an all-around burn. Just remember, these exercises aren’t a quick fix to lose weight, but paired with consistent strength training and a healthy diet, you’ll be well on your way.

Credits: DeltaBolic
  • 20 Crunches (knees bent, feet flat)
  • 15 Leg Raises (legs extended, lower slowly)
  • 30-second Plank (maintain a straight body line)
  • 20 Bicycle Crunches (opposite elbow to opposite knee)

Total Time: About 15–20 minutes
Rest Time: 1 minute between each set
Total Sets: 3

Just remember, the secret to a great abdominal workout is to focus on the contraction and control the movement.

Back Workouts

Let’s not neglect the other side of the coin. A strong back is crucial for good posture and preventing injuries. 

Plus, who doesn’t want a back that looks like it was chiseled out of marble?

Credits: TrainerNate
  • 15 Superman Lifts (lie flat, lift arms and legs)
  • 20 Swimmers (opposite arm and leg lifts)
  • 10 Push-ups (yes, they work your back too!)
  • 20 Reverse Snow Angels (lie flat, sweep arms up and down)

Total Time: Around 20 minutes
Rest Time: 1 minute between each set
Total Sets: 3

Stick with this routine, and you’ll be well on your way to developing a back that even f*cking Batman would be envious of.

Full Core Workouts

And now for the grand finale: full core workouts. These exercises engage your entire core, which means you’re going to feel it. Trust me.

  • 20 Bodyweight Squats (feet shoulder-width apart)
  • 15 Push-ups (keep that body line straight!)
  • 1 minute Plank (you’ve got this!)
  • 15 Jumping Jacks (because why not add in a bit of a cardio?)

Total Time: Roughly 20–30 minutes
Rest Time: 1 minute between each set
Total Sets: 3

The key to these workouts and any at-home workout is consistency, which I will talk about more in the next section. 👇🏼

Scheduling and Consistency

Alright, so you’ve got all these fantastic workouts, but you’re probably wondering, “When do I actually do them?” Well, that’s where scheduling and consistency come into play.

You didn’t think I’d leave you hanging, did you?

So, let’s have a chat about crafting your perfect at-home workout routine and keeping the motivation flame burning bright. 🔥

Planning Your Weekly Workout Schedule

This is your show, and you’re the star, so your workout schedule should be tailored to your lifestyle. Ideally, aim to mix strength training, cardio, flexibility, and core exercises throughout the week. Here’s an example:

MondayUpper Body Workout30 minutes
TuesdayHIIT Cardio20 minutes
WednesdayRestYes, you deserve it!
ThursdayLower Body Workout30 minutes
FridayFlexibility and Balance20 minutes
SaturdayCore Strength30 minutes
SundayRestTake another breather!

Total Time: Roughly 2.5 hours weekly
Rest Time: Plenty of it with two rest days.

Evander’s Tip:

This is just an example. Feel free to tweak it to fit your schedule and goals. The important thing is to be consistent and not to be too hard on yourself if you miss a day—just pick up where you left off.

Maintaining Consistency and Motivation

Sticking to your at-home workout routines can be a challenge, especially when your couch is giving you the “come hither” look… Try to set attainable targets, celebrate your progress, and mix up your workouts to keep things interesting. And, of course, remember why you started in the first place—to be the best (most jacked) version of yourself.

Recovery and Nutrition for Your Workout Routine

Man eating a nutritious meal

I know, I know, you’re eager to see results. But remember the saying “all work and no play”? Well, “all workout and no recovery” is just as bad. Not to mention, what you fuel your body with is just as important as the sweat you’re putting in. 

That’s why I really wanted to talk a bit about nutrition and post-workout recovery.

Importance of Post-Workout Recovery

As I just mentioned, working out is only half the battle; your body needs time to repair and build muscle mass after those killer at-home workouts. Your post-workout routine should include stretches to cool down, plenty of hydration, and getting enough sleep. 

And remember, rest days are essential for your muscles to repair and grow.

Nutrition Tips for Optimal Fitness

You don’t have to be a gourmet chef to fuel your workouts properly. A balanced diet of lean proteins, healthy fats, and complex carbs will do the trick. Think grilled chicken breast, avocados, and brown rice. It’s also crucial to stay hydrated and maybe enjoy a protein shake after your workout. I cannot stress enough how important it is to fuel your body to get results.

10 ways to add protein to your breakfast

The combination of consistent workouts, proper recovery, and balanced nutrition will get you where you want to be. I promise, stick with it, and you’ll be amazed at what you can achieve right in your living room. 

An Inside Scoop From Yours Truly: Invest in a Doorway Pull-Up Bar

My doorway pull-up bar

Alright, here’s a little secret about me, your resident fitness guru: I’ve always despised pull-ups. True story! Throughout my life, seven was my upper limit (and trust me, for a personal trainer, that’s pretty embarrassing).

Recently, I had an “Aha!” moment and snagged myself a pull-up bar for my doorway. I made a pact with myself, as sacred as a pinky promise: every time I walked through that door, I would crank out two pull-ups. Oh, and here’s the kicker: every month, I would increase that number by two.

pro Tip:

A pull-up bar is basically the only piece of gym equipment I own. If you want to go all-in and build an epic home gym; I suggest checking out YanreFitness. They make commercial-grade home workout equipment of excellent quality. 👌🏻

Now, you might be thinking, “Two pull-ups? Piece of cake!” But here’s the plot twist: That door leads to my bedroom and bathroom. So, whether I’m turning in for the night or answering nature’s call (which is like 10 times a day), I’m facing a pull-up challenge.

Fast forward eight months, and guess who’s now repping out 16 pull-ups without breaking a sweat? Yep, that’s me. But the benefits don’t stop with the bragging rights. My shoulders could pass for bowling balls, and my back muscles are making a Hulk-like transformation.

There’s just one issue: my tees are starting to feel like sausage casings.

So gents, if you’re aiming to carve out a chiseled back that would make even Superman green with envy, I cannot recommend this pull-up bar enough. You’ll find the link below. Give it a go, and let’s turn those pull-ups from hate to great! 👇🏼

My Final $0.02

Alright, buddy, let’s wrap this up. You’ve got 12 stellar at-home workouts in your arsenal now. Losing weight, building muscle—you can do it all without even stepping foot outside your door. 

Now that’s what I call home advantage! 

Mix up these exercises, but remember, quality over quantity—keep that form proper. As you get stronger, push a little harder and raise that bar higher. 

So, go ahead, grab that pull-up bar or yoga mat, or whatever your weapon of choice is, and let’s kick some fitness butt! Your journey to a transformed, healthier you starts today. 🔥


Absolutely, you can! With a well-structured home workout routine that includes both strength training and cardio, coupled with a balanced diet, getting ripped is achievable right from your living room.

It’s possible, but it depends on your starting point and your dedication to both your workouts and diet. If you’re consistent and work hard, you can see significant changes in your physique within 2 months.

It’s possible, but it depends on your starting point and your dedication to both your workouts and diet. If you’re consistent and work hard, you can see significant changes in your physique within 2 months.

Three weeks is a short time frame, and while you can start to see some changes, getting “ripped” typically takes longer. However, a disciplined routine of intense workouts and a clean diet can kickstart your journey towards a more ripped physique.

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