The short answer: the best exercises at home are simple moves that work your whole body: squats, push-ups, split squats, glute bridges, hip hinges, bird dogs, planks, chair dips, calf raises and step-ups. Do them on at least 2 days a week, alongside 150 minutes of moderate activity such as brisk walking. That matches NHS and CDC guidance and the WHO’s 150-minute target.
Below are 10 moves, a 10-minute weekday workout, a 30-minute weekend session and a full week. If you’ve never trained before, our six-move strength training for beginners plan is a gentler place to start.
What are the best exercises at home?
Pick moves that cover the muscle groups the NHS lists: legs, hips, back, abdomen, chest, shoulders and arms. These 10, chosen from British Heart Foundation (BHF), NHS and Cleveland Clinic guides, need only a chair, a wall and a step. The BHF suggests 8 to 15 reps of each move. For moves done one side at a time, count reps on each side.
| Exercise | Main muscles | Reps or time | Easier version |
|---|---|---|---|
| 1. Squat | Legs, buttocks, core | 8 to 15 | Sit-to-stand from a chair |
| 2. Push-up | Chest, shoulders, arms | 8 to 15 (6 to 8 kneeling) | Wall push-up |
| 3. Split squat | Thighs, buttocks | 8 to 15 each leg | Dip your back knee just a few inches |
| 4. Glute bridge | Hips, buttocks, core | 8 to 15 | Lift your hips an inch or 2 |
| 5. Hip hinge | Back, buttocks, hamstrings | 12 to 16 | Do it seated |
| 6. Bird dog | Back, abdomen, hips | 10 to 15 each side | Supine march |
| 7. Plank | Abdomen, shoulders | 20 to 30 seconds | Hold it with your knees down |
| 8. Chair dip | Backs of the arms, shoulders | 8 to 15 | Dip just a few inches |
| 9. Calf raise | Calves | 8 to 15 | Do it seated |
| 10. Step-up | Thighs, buttocks | 10 to 30 each leg | Hold the banister |
How do you do each exercise?
The BHF suggests counting 2 seconds for each lift or push and 2 seconds for each release.
- Squat. Feet hip-width apart, arms crossed, lower your hips as far as your joints allow, then stand. Easier: sit down onto a chair and stand up again. A higher chair is easier. Harder: hold a water bottle or food can in each hand.
- Push-up. Kneel, hands slightly wider than your shoulders, back straight. Lower your chest, then push up. Easier: push against a wall, then a kitchen counter or sturdy chair. Harder: lift your knees for a full push-up.
- Split squat. Hold a counter beside you. Take a big step back, lift your back heel and dip your back knee toward the floor, chest up. Rise, repeat, then switch legs. Harder: dip until your knee nearly reaches the floor.
- Glute bridge. Lie on your back, knees bent, feet flat. Lift your hips until shoulders, hips and knees line up, then lower slowly. Harder: try a marching bridge, lifting one bent leg at a time while your hips stay up.
- Hip hinge. Knees soft, hands by your temples, lean forward at the hips with a straight back until the backs of your legs pull. Push through your feet to stand. Harder: hold a broom handle, then weights, lowering them toward your knees.
- Bird dog. On all fours, reach one arm forward and the opposite leg back until both are level with the floor. Hold 3 to 5 seconds with your back straight and hips level, then switch. Easier: lie on your back, tighten your stomach, and lift one bent leg at a time.
- Plank. On your elbows, under your shoulders, tighten your stomach and lift your hips and legs. Hold 20 to 30 seconds. Harder: hold a high plank on straight arms and tap each shoulder in turn.
- Chair dip. Sit on a sturdy chair against a wall, gripping the front edge. Shuffle forward, lift yourself on your arms, dip a few inches, then straighten your arms. Harder: dip lower, or straighten your legs.
- Calf raise. Hold a counter, lift both heels slowly so your weight moves onto your toes, then lower. Harder: one leg at a time.
- Step-up. Stand facing the bottom stair. Step up with your right foot, then your left, then step back down. Repeat leading with each leg. Harder: add reps, up to the BHF’s 30.
How do you warm up before a home workout?
The NHS warm-up takes at least 6 minutes: march on the spot for 3 minutes, then 60 heel digs in 60 seconds, 30 knee lifts in 30 seconds, 2 sets of 10 shoulder rolls and 10 small knee bends. You should still be able to chat easily.
What is a good 10-minute home workout?
For busy weekdays, we built this from the moves above. Do each for 40 seconds, rest 20, and go round twice. With the warm-up, allow 16 minutes.
- Squat
- Push-up (any level)
- Glute bridge
- Bird dog
- Plank
On your second weekday, swap in chair dips and split squats.
What is the best weekend workout at home?
On the weekend, do the whole set in about 30 minutes:
| Part | What to do | Time |
|---|---|---|
| Warm-up | The NHS warm-up above | 6 minutes |
| Round 1 | All 10 moves, 8 to 15 reps each, short rest between | About 9 minutes |
| Round 2 | Repeat all 10 | About 9 minutes |
| Cool-down | NHS stretches for buttocks, hamstrings, inner thighs, calves and thighs, 15 to 20 seconds each | 5 minutes |
The NHS suggests 3 sets for even more benefit, so add a third round when you’re ready.
How often should you exercise at home?
The NHS and CDC both say adults need at least 150 minutes of moderate activity a week plus muscle-strengthening on at least 2 days. Strength time doesn’t count toward the 150, says the NHS. The BHF advises at least a full day’s recovery between strength sessions. This week covers it all:
| Day | Strength | Moderate activity |
|---|---|---|
| Monday | None | 30-minute brisk walk |
| Tuesday | 10-minute weekday workout | 20-minute brisk walk |
| Wednesday | None | 30-minute brisk walk |
| Thursday | 10-minute weekday workout | 20-minute brisk walk |
| Friday | None | 30-minute brisk walk |
| Saturday | 30-minute weekend session | None |
| Sunday | Rest | 20-minute walk |
| Total | 3 days | 150 minutes |
Moderate means you can talk but not sing, says the NHS. On rainy days, march on the spot or climb stairs. Our guide to how many steps a day helps you track the walking. For a fuller plan, see our best workout routine, or try short bursts of HIIT training.
How do you make home workouts harder?
The NHS says to work until you need a short rest before carrying on. When 15 reps feels easy, change one thing:
- Move to the harder version, even if your reps drop for a while.
- Add a set or a round.
- Slow each rep down.
- Hold water bottles or food cans, as the BHF suggests.
A Cleveland Clinic physical therapist says it often takes 4 to 6 weeks of consistent exercise to notice a change. For more core work, try our best lower ab exercises and how to keep muscle as you age.
What if you have a sore back or knees?
Back. The NHS says staying active helps back pain recover. Stop any move that makes it worse and see a doctor. Skip the hip hinge and split squat for now, and try our exercises for lower back pain instead.
Knees. Use a higher chair for squats, keep split squats shallow and hold on during step-ups. The BHF says knee exercises should make your muscles work without hurting. It advises against high-impact moves, where both feet leave the ground, if you’ve had a knee replacement in the last 3 to 6 months, have severe osteoarthritis, or get sharp knee pain or swelling. The NHS says to get urgent advice if your knee is badly swollen, locks or gives way, or can’t take your weight.
When should you stop and see a doctor?
The NHS and MedlinePlus advise checking with your doctor first if you’ve been inactive a while or have high blood pressure, diabetes or a heart condition. Muscle burn is normal. Cleveland Clinic says sharp pain beyond it is a sign to cut back.
Stop right away and contact your doctor if you feel unwell, very short of breath, dizzy, or have chest pain or palpitations, the BHF says. Don’t hold your breath, which can raise blood pressure.
Call 911 or your local emergency number if chest pain is severe or feels like squeezing, spreads to your arms, shoulders, neck, jaw or back, doesn’t ease quickly, or comes with dizziness, fainting, nausea or trouble breathing. Do the same for back pain with weakness or numbness in both legs, numbness around your genitals or bottom, or changes in bladder or bowel control.
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Quick questions
Is exercising at home as good as the gym?
It can be, for general health. The NHS counts any activity that makes your muscles work harder than usual as strength training, including moves that use your own body weight. What matters is working all your major muscle groups on at least 2 days a week and making the moves harder as you get stronger.
Can you build muscle at home without weights?
Yes. The NHS lists push-ups, squats and sit-ups as muscle-strengthening exercises, and they use only your body weight. Work each move until you need a short rest, aim for 8 to 12 reps a set, and switch to harder versions as the reps get easy. Water bottles or food cans add load later.
What cardio exercise can you do at home?
Marching on the spot, step-ups on the stairs and brisk stair climbing all raise your heart rate. The BHF’s home aerobic routine also uses side taps, V steps and front kicks. Moderate activity means you can still talk but not sing, and you need 150 minutes of it each week.
How long should a home workout be?
Ten to 30 minutes is plenty. The NHS says there’s no set time for strength exercises, so judge by effort: you should need a short rest before repeating a move. Two 10-minute weekday sessions and one 30-minute weekend session meet the 2-day strength guideline with room to spare.
Can I do these exercises every day?
It’s better not to work the same muscles every day. The BHF advises at least a full day’s recovery between strength sessions. On the days in between, walk, cycle or dance instead. That builds toward your 150 minutes of moderate activity while your muscles recover.
How do I start exercising at home as a beginner?
Start with the easier version of each move and 1 or 2 rounds. The NHS says to build up gradually over several weeks, and to speak to your doctor first if you haven’t exercised for a while or have a medical condition. Warm up for at least 6 minutes before each session.
This article is general information, not medical advice. If you have a heart condition, high blood pressure, diabetes, back or joint pain, an injury or another health condition, or you’re pregnant, talk with your doctor or a physical therapist before starting a new exercise routine.
Sources
- NHS: Physical activity guidelines for adults aged 19 to 64
- NHS: How to improve your strength and flexibility
- NHS: Strength exercises
- NHS: How to warm up before exercising
- NHS: How to stretch after exercising
- NHS: Back pain
- NHS: Knee pain
- CDC: Physical activity guidelines for adults
- World Health Organization: Physical activity fact sheet
- British Heart Foundation: Strength exercises you can do at home in 10 minutes
- British Heart Foundation: Compound exercises for all fitness levels
- British Heart Foundation: Warm-up exercises, 15-minute routine
- British Heart Foundation: Low intensity aerobic exercises, 10-minute home workout
- British Heart Foundation: Knee strengthening exercises
- Cleveland Clinic: Best core exercises for all levels
- Cleveland Clinic: Chest pain after exercising
- MedlinePlus: Give your heart a workout