Del BaileyYou can do all ten of these at home with no equipment, and the CDC’s weekly target for most adults is 150 minutes of moderate activity plus muscle-strengthening on at least two days. The moves run from jumping jacks to tricep dips, each with a video and a form note.
Updated October 30, 2026.
Staying fit takes regular movement, but getting to the gym, or finding the motivation to go, can be the hard part. Most of us have paid for a gym membership we used for about three weeks. The good news is that you do not need a membership or any equipment. From classic moves like push-ups and squats to tougher ones like burpees and mountain climbers, you can do all of these in your living room.
After years of coaching people in gyms, I would still rank form above speed on every move here. A slow squat with your knees over your toes beats a fast, sloppy one. If a move makes your joints complain, start with the easier version, then build.
How much at-home exercise do adults need?
The CDC says adults need 150 minutes of moderate-intensity physical activity a week, or 75 minutes of vigorous activity, or a mix of the two that adds up to the same amount. They also need muscle-strengthening activity on at least 2 days a week that works all the major muscle groups. The Mayo Clinic says one set of each strength exercise is enough, using enough resistance to tire your muscles after about 12 to 15 repetitions.
On weight, the CDC says you may need more than the recommended minutes to maintain your weight, and that the amount varies greatly from person to person. It adds that most weight loss comes from eating fewer calories, while keeping weight off takes regular physical activity.
Jumping Jacks
Anyone who has pulled on workout clothes and then sat back down on the couch knows that starting is the hard part. Jumping jacks are an easy way to start. Stand with your feet together and your arms at your sides. Jump your feet out to about shoulder width while your arms swing overhead, then jump back to the start. Keep the landings soft and the pace steady enough that you can still talk. It makes a simple warm-up for the rest of the list.
Squats
Stand with your feet shoulder width apart and your toes pointing forward. Sit back as if lowering into a chair, keeping your spine straight and your knees over your toes. Push up through your heels to stand. You can do squats with or without weights, which makes them easy to scale up later.
Lunges
Start with your feet shoulder width apart and step one foot forward. Bend both knees and lower until the back knee is almost touching the floor, then push through the front heel to return. Step backward or to the side for variety. Add weights, or try jumping lunges, to make the move harder.
Push Ups
Begin in a plank with your hands about shoulder width apart. Lower your body with your elbows close until your chest almost touches the floor, then press back up. Knee push-ups and incline push-ups with your hands on a sturdy surface make it easier. Diamond and decline push-ups make it harder.
Planks
Start in the push-up position, then lower onto your forearms with your elbows directly below your shoulders. Hold a straight line from head to heels, without letting your hips sag or poke up. Side planks and plank jacks are the next steps once you can hold the basic version with good form.
Burpees
A burpee strings a squat, a plank and a jump together. From standing, squat and put your palms on the floor, jump your feet back into a plank, jump them forward to your hands, then jump up and land softly. Remove the jump, or move more slowly, to scale it down.
Mountain Climbers
Set up in a push-up position with your hands under your shoulders and your toes on the floor. Drive one knee toward your chest, then switch legs quickly, keeping your core braced and your hips low. To make it easier, slow down or put your hands on an elevated surface.
Plank Twists
Start in a plank with your hands under your shoulders and your toes on the floor. Rotate your hips to one side while your arms and feet stay put, return to the center, then repeat on the other side. To make it harder, lift your feet slightly or add light weights.
Jump Squats
Jump squats are a jumping version of the squat. Squat down, then leap as high as you can and land softly in the starting position. Anyone who has lived in an apartment knows jumping can annoy the neighbors downstairs, so land softly. If jumping is hard on your joints, do regular squats or make the jump smaller.
Tricep Dips
Almost every home has a sturdy chair, and that is all you need for this one. Sit on the edge of the chair or bench with your hands beside your hips. Walk your feet forward and lift your body off the seat. Bend your elbows to lower toward the floor, then press back up. Make the move smaller to make it easier, or add weight to make it harder.
An at-home exercise plan for the week
One simple way to meet the CDC’s numbers is 30 minutes of moderate activity on five days, which the CDC says is an acceptable way to break up the 150 minutes. Do a round of the strength moves on two of those days: squats, lunges, push-ups, planks and tricep dips. Use jumping jacks as a warm-up, and add the high-impact moves only if your joints are fine with them.
For a weight target, the National Heart, Lung, and Blood Institute suggests losing 5 to 10 percent of your initial body weight over about six months. It says losing 3 to 5 percent can lower triglycerides and blood glucose and reduce the risk of type 2 diabetes. The Mayo Clinic recommends checking with a health care professional before starting a new exercise program if you have not exercised in a long time or have a chronic condition such as heart disease, diabetes or arthritis.
Staying active and keeping your weight steady does not have to be complicated or expensive. Whether you are short on time or would rather work out in private, these ten moves are there when you need them. If you have never exercised before, listen to your body and start slowly. Check with your health care provider before you start a new exercise plan.
At-home exercise: common questions
How much at-home exercise do I need each week?
The CDC says adults need 150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous activity, or an equivalent mix. It also recommends muscle-strengthening activity on at least 2 days a week that works all major muscle groups. Exceeding those amounts gives even more health benefits.
Can at-home exercises help me maintain a healthy weight?
The CDC says physical activity helps with weight maintenance, and that you may need more than the minimum minutes to keep your weight steady. The amount varies from person to person. It adds that most weight loss comes from eating fewer calories, while keeping weight off requires regular physical activity.
Do I need equipment for at-home exercises?
No. Every move on this list uses your body weight, plus a sturdy chair or bench for tricep dips. Weights are optional on squats, lunges and plank twists once the basic version feels easy. Start without them and add resistance only when your form holds up.
Should I see a doctor before starting at-home exercises?
The Mayo Clinic recommends checking with a health care professional before starting a new exercise program, especially if you have fitness concerns or have not exercised in a long time. It advises checking first if you have a chronic condition such as heart disease, diabetes or arthritis. Start slowly and build up.
This article is for general information only and is not medical advice. Talk to a licensed clinician about your own situation.
Madeline Marshall