Taking care of your health does not only mean eating well or getting enough sleep. It also means avoiding sedentary behaviours that can, in the long run, be detrimental to your well-being.

To achieve this, daily physical exercise is often recommended, even if you do not have access to a gym.

In fact, it’s perfectly possible to exercise at home if you know how to follow the right workouts. Here are 7 selected by Self magazine that you can practice at home without any equipment.

To strengthen your muscles and take care of your body, here is a list of the best workouts to do at home.

Choose the one that suits you best according to your goals and arm yourself with a good dose of motivation.

  1. cardio workout: lower body

This workout is a great way to work your lower body muscles. To do this, you’ll need to follow the following sequence. Bonus: You can adapt this workout to your level (beginner, intermediate or advanced) by selecting one of the following options for each movement:

1st option: 30 seconds of exercise, 30 seconds of rest
2d Option: 40 seconds of exercise, 20 seconds of rest
3rd option: 50 seconds of exercise, 10 seconds of rest

Squat in motion

Reverse lunge


  1. the full body cardio challenge

Known as “Full Body” cardio, this workout is ideal for targeting the muscles of the entire body. To practice it, you can again choose one of the 3 options proposed above. Here is what it consists of:

The squat with support

Rotating side plank

Pulsed squat

Abdominal strengthening

The plank revisited

  1. 8-minute abdominal workout

You’ll have no excuse to miss your workout. In just 8 minutes, these exercises stimulate fat loss in the stomach area and strengthen your abdominal muscles. To do this, perform each movement for 30 seconds, rest for a few seconds and move on to the next exercise. This circuit should be repeated twice.

Arm/leg coordination

Plank with support

Side plank

Arm/leg extension

  1. 5-minute plank challenge

Ideal for those with busy schedules, this workout takes only 5 minutes and focuses on exercises that target all your muscles. To do this, repeat each movement for 30 seconds, with 30 seconds of rest between each exercise.

The high plank

The plank associated with the “downward dog”.

The jack plank

Side plank with rotation

The moving plank

  1. 4 movement training

Particularly recommended for a firm and plump buttock, this workout works your gluteal muscles in depth.

To do this, you must follow a first circuit that consists of performing each movement for 30 seconds, with 2 to 4 repetitions. You can take 30 seconds of rest between each exercise. When you are finished, take a one-minute break, then move on to the second circuit and repeat the same sequence.

Side plank on floor

Frog bridge

Arm/leg extension on floor

Side leg raise

  1. 3-Move Cardio for Beginners

If you are not used to working out, or have stopped for a long time, the following workout will certainly please you. In just 3 moves, it will reintroduce you to exercise while working all your muscles. You can increase its intensity by relying on the 3 options proposed above in the article.

The skater

Toe touch

The scissors

7. 10 minutes of pilates

Ideal for toning the gluteal muscles and strengthening the abdominal belt, this pilates workout includes 5 exercises to be performed in only 10 minutes.

Arm flutter – 5 reps

Floor bridge – 8 reps

Single leg bridge – 8 reps on each side

Criss-cross – 30 reps total

Circle Legs – 20 reps on each side

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