9 Best No-Weight Home Workouts For Men

Stand with your feet shoulder-width apart and squat down as if you were sitting back into a chair. Keep your chest up and your back straight. Do 3 sets of 12-15 reps.

Bodyweight Squats

Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up. Do 3 sets of as many reps as possible.


Step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Keep your front knee directly above your ankle. Alternate legs and do 3 sets of 12-15 reps per leg.


Start in a push-up position, then bend your elbows and rest your weight on your forearms. Keep your body in a straight line from head to heels. Hold for 30-60 seconds, rest, and repeat for 3 sets.


Get into a push-up position and quickly alternate bringing your knees towards your chest. Keep your core engaged and your hips level. Do 3 sets of 30-60 seconds.

Mountain Climbers

Start standing, then squat down and place your hands on the floor. Jump your feet back into a plank position, then quickly jump them back towards your hands. Finally, jump up explosively with your arms overhead. Do 3 sets of 10-15 reps.


Sit on the edge of a sturdy chair or bench with your hands gripping the edge. Extend your legs out in front of you and lower your body by bending your elbows. Push back up to starting position. Do 3 sets of 12-15 reps.

Tricep Dips

Sit on the floor with your knees bent and feet lifted off the ground. Lean back slightly and twist your torso to the right, then to the left, while holding a weight or simply clasping your hands together. Do 3 sets of 20 twists (10 each side).

Russian Twists

Stand with your feet together and arms at your sides. Jump up while simultaneously spreading your legs shoulder-width apart and raising your arms overhead. Return to starting position and repeat. Do 3 sets of 30-60 seconds.

Jumping Jacks