7 home workouts that require no equipment

• Bodyweight exercises such as squats, push-ups, planks and lunges provide an effective full-body workout without requiring gym equipment or a fitness membership
• Home workouts combining strength and cardio exercises like mountain climbers, glute bridges and jumping jacks can improve fitness, endurance and overall health in a small space
• A simple routine performed consistently two or three times per week can help beginners and experienced exercisers build strength, burn calories and stay active from home

Staying fit doesn't have to mean paying for an expensive gym membership or buying the latest exercise equipment. In fact, some of the most effective workouts rely on one thing you already have—your own body.

Whether you're working from home, trying to save money or simply prefer exercising in your living room, bodyweight workouts can help you build strength, improve endurance and boost your overall health.

The best part? You can do them almost anywhere.

Here are seven of the best home workouts that require no equipment and are suitable for beginners and experienced fitness enthusiasts alike.

1. Bodyweight squats

Squats are one of the most effective lower-body exercises you can do.

They target your thighs, glutes, calves and core while improving balance and mobility. Performing squats regularly can also make everyday activities—such as climbing stairs or lifting objects—feel easier.

How to do it:

Stand with your feet shoulder-width apart, lower your hips as though you're sitting in a chair, then push back up to the starting position.

Recommended: 3 sets of 12–15 repetitions.

2. Push-ups

Push-ups are a classic exercise that strengthens the chest, shoulders, arms and core.

If standard push-ups feel too challenging, start with knee push-ups or perform them against a wall until you build enough strength.

How to do it:

Keep your body in a straight line from head to heels, lower your chest towards the floor and push yourself back up.

Recommended: 3 sets of 8–15 repetitions.

3. Plank

The plank is one of the best exercises for building core strength.

It engages your abdominal muscles, lower back, shoulders and glutes while improving posture and stability.

How to do it:

Support your body on your forearms and toes, keeping your back straight and your hips level.

Recommended: Hold for 20–60 seconds and repeat three times.

4. Lunges

Lunges strengthen your legs while improving balance, coordination and flexibility.

They also help correct muscle imbalances by training each leg independently.

How to do it:

Step one foot forward, lower both knees until they form roughly 90-degree angles, then return to the starting position and switch legs.

Recommended: 10–12 repetitions per leg for three sets.

5. Mountain climbers

If you're looking for an exercise that combines strength training with cardio, mountain climbers are an excellent choice.

They elevate your heart rate while working your core, shoulders, arms and legs.

How to do it:

Begin in a high plank position and alternate driving each knee towards your chest as quickly as you can while maintaining good form.

Recommended: 30–45 seconds for three rounds.

6. Glute bridges

Glute bridges target the muscles in your hips, glutes and lower back, helping to improve posture and reduce lower back discomfort caused by prolonged sitting.

How to do it:

Lie on your back with your knees bent and feet flat on the floor. Lift your hips until your body forms a straight line from your shoulders to your knees, then slowly lower yourself back down.

Recommended: 3 sets of 15 repetitions.

7. Jumping jacks

Jumping jacks are a simple but effective cardiovascular exercise that gets your heart pumping and warms up your entire body.

They're ideal for improving endurance, burning calories and increasing blood circulation.

How to do it:

Jump while spreading your legs and raising your arms overhead, then return to the starting position in one smooth movement.

Recommended: 30–60 seconds for three rounds.

How to build a simple home workout routine

You don't need to spend hours exercising to see results.

A balanced routine might look like this:

• Jumping jacks – 1 minute
• Squats – 15 repetitions
• Push-ups – 10 repetitions
• Lunges – 10 repetitions per leg
• Glute bridges – 15 repetitions
• Mountain climbers – 30 seconds
• Plank – 30 seconds

Repeat the circuit two or three times, depending on your fitness level. As you get stronger, increase the number of repetitions or the duration of each exercise.

10 healthy ways to reduce your belly fat

Meanwhile, in an earlier report, TheRadar compiled a list of 10 healthy ways to reduce belly fat, as too much can be chronic to a person's health. Therefore, it is essential to know healthy ways to reduce belly fat in ways that will not deteriorate the current state of your health.

The healthy ways to reduce belly fat include eating soluble fibre, eating proteins, reducing the intake of sugary foods, reducing stress, and getting good quality sleep.