5 Home Exercises to Work Out All Your Muscles

Want to build muscle but don't want to hit the gym? The good news is, you can effectively train your muscles at home with just a few bodyweight exercises. Here are five powerful exercises that will help you build muscle, slow down muscle loss, boost metabolism, and maintain your physique—all from the comfort of your own home.

Exercise 1: Squats

Squats are a proven exercise for strengthening the lower body. They target the thigh muscles, leg muscles, and core. Squats can also counteract the negative effects of prolonged sitting by activating the glutes and stabilizing the lower body. Aim to do 100-200 squats daily, broken into sets with 30-second intervals. After a month, you'll notice a significant improvement in leg strength and a firmer, more toned buttocks.

A man in camouflage pants and a white tank top performs a lunge with a barbell on his shoulders.

Exercise 2: Lunges

Lunges are another excellent exercise for the lower body, focusing on the thigh and glute muscles while also improving balance. Perform 5 sets of lunges with 25 reps per set, resting for 30 seconds between sets. This exercise will help you shed fat and maintain a high metabolic rate.

A woman in black sportswear does a lunge exercise in a cozy living room.

Exercise 3: Jumping Jacks

Jumping jacks combine aerobic and anaerobic exercise, making them highly effective for burning fat and calories. Doing just 3 sets of jumping jacks can get you sweating and boost your cardiovascular fitness. This exercise also targets the calf muscles and core, helping you achieve a tighter waistline and a more defined physique. Aim for 10 sets of 70 jumping jacks each, with 1-minute intervals between sets. A man and a woman perform jumping jacks outside against a concrete wall.

Exercise 4: Push-Ups

Push-ups are essential for upper body strength. Whether you’re doing standard push-ups or variations, they work the chest, shoulder, arm, back, and core muscles. Do 100 push-ups a day, split into sets of 30, 30, and 40, with 1-minute breaks in between.

Exercise 5: Planks

Planks offer numerous benefits, including strengthening the entire body, particularly the core. Although it looks simple, holding a plank for one minute can be challenging. Women who can hold a plank for a minute generally have good fitness levels. Perform 3 sets of planks to failure, with 1-minute breaks between sets, to enhance core strength and burn fat. A woman in a plank position on a blue yoga mat smiles confidently.