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It’s no secret exercise is good for your body and mind. But it’s not always easy to find time, know where to start, or avoid mistakes that could cause injuries when exercising. If you’re spending long hours sitting, working from home, or juggling a busy schedule, adding easy exercises you can do at home is a great way to stay active.
At-home workouts use simple movements you can do with little or no equipment. These home exercises help you build strength, prevent injury, and support healthy joints. You don’t need a gym or a long routine — even a few minutes can make a difference. The Centers for Disease Control and Prevention recommends at least 30 minutes of movement 5 days a week, but it doesn't have to be all at once. If you’re a busy parent or work several jobs, it’s okay to spread that time out.
If you do have equipment at home, that can be helpful — but you don’t need any to get started. The exercises below use simple, bodyweight movements you can do in almost any space.
Why are functional movements good for at-home workouts?
Functional movements mimic everyday actions, like bending, lifting, twisting, and reaching. They activate several muscle groups at once and help your body stay strong, steady, and flexible.
“Think in terms of your daily routine,” says Kaiser Permanente Director of Employee Wellness and certified functional strength coach Andy Gallardo. “From crouching down in the garden to reaching high while shopping for groceries, you move in all sorts of ways every day. Functional fitness helps you stay strong and flexible as you go about your life.”
Functional movements work well for people of all ages and fitness levels. According to Gallardo, “Even though younger people tend to be more flexible and avoid injury easier, functional fitness can benefit everyone. And it’s especially good for people in their 40s and older.” Like most movement, it also supports your mental health.
7 simple exercises to do at home
Many people wonder, “What are the best exercises to do every day?” These beginner-friendly movements are easy to learn and simple to add to your day — no equipment needed.
Squats
Squats strengthen your legs, core, and lower back. They help everyday movements like sitting, standing, and lifting feel easier.
How to do squats
- Stand with your feet about hip-width apart
- Bend your knees and push your hips back like you’re sitting in a chair
- Keep your chest up and your heels on the ground
- Return to standing
Lunges
Lunges work your legs and glutes and help with balance and stability.
How to do lunges
- Step one foot forward
- Bend both knees until your back knee is near the floor
- Press through your front heel to stand back up
- Switch sides
Planks
Planks build strength in your core, shoulders, and back. A strong core supports better posture and everyday movement.
How to do planks
- Place your forearms on the floor
- Extend your legs behind you
- Keep your body in a straight line from head to heels
- Hold for a few breaths
Push-ups
Push-ups work your chest, shoulders, arms, and core. They’re great for upper-body strength.
How to do push-ups
- Place your hands under your shoulders
- Step your feet back into a plank
- Bend your elbows to lower your chest toward the floor
- Push back up
Shoulder presses
Shoulder presses strengthen your shoulders, upper back, and core. They help with lifting and reaching movements.
How to do shoulder presses
- Hold light weights, water bottles, or cans at shoulder height
- Press your arms straight up overhead
- Lower them back down with control
Stackers
Stackers are a full-body movement that helps with twisting, reaching, and bending.
How to do stackers
- Stand with your feet a little wider than your hips
- Reach down to tap the outside of one heel
- Then reach up across your body as if stacking a box on a shelf
- Switch sides
Glute bridges
Glute bridges strengthen your glutes, hamstrings, and core. They help support your lower back and hips.
How to do glute bridges
- Lay on your back with your knees bent and feet flat on the floor
- Press through your heels to lift your hips off the ground
- Pause, then lower with control
No matter which exercises you choose, good form helps you stay safe. When you work out at home, look for guides or how-to videos from trusted sources, like major health organizations or your health plan. If something feels painful, stop and talk with your doctor.
Tips for a successful at-home workout
Small habits can help you build a routine of easy workouts at home that fit your schedule and keep you motivated. Gallardo shares one simple tip: Try to move a little every day. Even a few minutes can make a difference. The ideas below can also help you avoid injury and stay motivated.
Warm up and cool down
“Always start with a warmup to get your heart pumping blood to your muscles. Some jogging in place and light stretching are great ways to get your body ready for action,” says Gallardo. “And after your workout, go for a walk and do more light stretching to help your body cool down.”
Pay attention to posture
Keeping good form helps prevent injury.
- Keep your back straight
- Relax your shoulders
- Avoid straining your neck
Mix it up — try the 3-3-3 rule
People often ask about simple workout plans. The 3-3-3 workout rule is an easy way to add variety.
- 3 days of cardio
- 3 days of strength training
- 3 days of flexibility-focused movement
It’s a great framework for building a daily exercise at home routine.
Know your limits
Take your time as you build your workout plan. Start slow, increase gradually, and talk with your doctor if you’re trying something new or have any concerns.
Need more ideas?
Explore our mind-body wellness tools for guided exercises and activities. For help building healthy habits, visit our weight management resources.
No matter your age or fitness level, these simple exercises to do at home can help you stay active and feel stronger each day. Try adding a few to your routine and adjust as you go — your body will thank you.