homework no equipment

The 10 Best At-Home Workout Routines: The Ultimate Guide for Training Without a Gym

Reviewed By: Matt Myers, CPT, PN-1, FMS, CCC

So you want to start working out, but you don’t want to leave the house?

No problem!

Our online coaches specialize in helping people get fit from home.

If you’re in a hurry, sign up for our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides!

Download our Free Home Workout Guides!

Let’s go over the 10 Best At-Home Workouts so you can start training today: no gym or equipment required!

• A note on warming up and cooling down
• Home Workout #1: Beginner Bodyweight (Start Here)

Home Workout #2: Beginner Bodyweight Level 2

Home workout #3: advanced bodyweight, home workout #4: the star wars workout, home workout #5: parkour (for beginners), home workout #6: the 20-min hotel routine, home workout #7: attack of the angry birds, home workout #8: high-intensity interval training, home workout #9: train like batman, home workout #10: the plp progression, bonus no-equipment workout: the playground circuit.

• Can home workouts build muscle or help with weight loss?
• How to build your own at-home workout

Let’s jump right in!

At Home Warm-ups and stretching routines

No matter which at-home workout you pick, I want you to start with one important thing:

I cover why you should always warm up in an article found right here. It doesn’t have to be much, though. Give it about five minutes to get your muscles active and your heart rate up, and practice some easier variations of the movements you are about to do in your workout routine.

For example, if your workout includes squats and push-ups, you could do a couple of minutes of generalized movement to get the blood pumping, like marching in place, arm and leg swings, etc., and then follow that up with some assisted squats and countertop push-ups.

This will help you do exercises properly and help prevent injury.

Here is NF Senior Coach Staci (you might know her incredible story ) showing you many beginner options you can use to warm up as well:

If you’re curious, here’s my personal (advanced) warm-up:

Advanced Warm-up Routine:

• Jump rope: 2-3 minutes
• Jumping jacks: 25 reps
• Bodyweight squats: 20 reps
• Lunges: 5 reps each leg.
• Hip extensions: 10 reps each side
• Hip rotations: 5 each leg
• Forward leg swings: 10 each leg
• Side leg swings: 10 each leg
• Push-ups: 10-20 reps
• Spider-man steps: 10 reps

Our goal isn’t to tire you out, instead we want to warm you up.

That’s step one.

Completing your chosen at-home workout would be step two.

Below, you’ll find 10 sequences you can follow along with!

Home Workout #1: Beginner Bodyweight

This at-home routine, as we lay out in our Beginner Bodyweight Workout article, is as follows:

2 circuits of:

• 10 Assisted Bodyweight Squats.
• 10 Elevated or Knee Push-ups.
• 10 Dumbbell rows (use a milk jug or other weight).
• 15-30 Second Knee Planks
• 10 Bodyweight Good Mornings
• 20 Walking Jacks

We also turned it into a fun infographic with superheroes, because that’s how we roll:

The above is what we call “ circuit training ,” with the objective being to run through the workout sequence once, and then again.

Note: Not a milk drinker?

If you don’t have milk in the house for the rows, find something of roughly the same weight with a good handle.

Also, if you want to download this Beginner Bodyweight Workout as a worksheet, you can do so when you sign up in the box below:

• Complete this workout at home, no equipment required
• Avoid the common mistakes everybody makes when doing bodyweight exercises
• Learn how to finally get your first pull-up

It’ll help you track your progress as you begin your training.

Our original bodyweight workout from 2009 is a great step up from the beginner bodyweight workout when you’re ready for more of a challenge. It has roughly the same structure but with some more challenging variations of the exercises.

3 circuits of:

• Bodyweight squats : 20 reps
• Push-ups : 10 reps
• Walking lunges: 10 each leg
• Dumbbell rows (using a gallon milk jug or another weight): 10 each arm.
• Plank : 15 seconds
• Jumping Jacks : 30 reps

You can progress the workout by adding a 4th round, increasing the reps of any individual exercise, or making an exercise harder by doing a more challenging variation (for example, decline push-ups instead of regular push-ups).

If the two at-home workouts above are too easy for you, move on to our Advanced Bodyweight Workout .

The Advanced Bodyweight Workout:

• One-legged squats – 10 each side [warning: super-difficult, only attempt if you’re in good enough shape]
• Walking lunges: 20 reps (10 each leg)
• Jump step-ups: 20 reps (10 each leg)
• Pull-ups: 10 reps [or inverted bodyweight rows ]
• Dips (between bar stools): 10 reps
• Chin-ups: 10 reps [or inverted bodyweight rows with underhand grip]
• Push-ups: 10 reps
• Plank: 30 seconds

Not familiar with these moves? Check out the 21 Best Advanced Bodyweight Exercises for a full breakdown.

I warn you, the above sequence will hurt… in a good way. You should be proud if you can get through this three times.

Do you want to get as strong as possible so this workout ain’t no thang?

Sign up in the box below to grab our guide, Strength Training 101: Everything You Need to Know . It’ll teach you all of these advanced bodyweight exercises!

• Everything you need to know about getting strong.
• Workout routines for bodyweight AND weight training.
• How to find the right gym and train properly in one.

Do you have access to a hallway that you can commandeer for a bit?

Then you can do our Star Wars Workout !

It’s designed to be done in a very small space, like your home’s hallway…or an escape pod.

The “Padawan” Level of this workout is:

• 30-second knee or feet front plank (3 Sets)
• 10 assisted squats or squats (3 Sets)
• 10 doorway rows (3 Sets)
• A 60-second Farmer-carry (Farmer’s Walk) dumbbells (or milk jugs) (2 sets)
• March in place for 3 minutes of intervals (6 sets of 20 seconds on, 10 seconds off)
• 8 elevated or knee push-ups (4 sets)
• 60-second Doorway Leans (2 sets)

If you want to advance to the Jedi Knight or Master Levels, check out The Star Wars Workout, which will also offer you a full description of each move.

Have you ever wanted to try parkour but always felt intimidated or worried you would hurt yourself? Well, have no fear—we have just the workout for you.

Like any other type of training, parkour can and SHOULD be progressed slowly over time.

Starting off with advanced jumps and tricks if you don’t yet know how to land safely, or how to absorb impact into a roll is just setting yourself up for disaster.

Check out our Definitive Guide to Parkour for Beginners to learn more about the origins of parkour and various exercise progressions. Ready to give it a try for yourself? Our very own Coach Matt (pictured above) has put together training templates and free videos explaining how to progress each of the movements when you sign up for our free guides here.

Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible! It probably has 2 machines, a broken treadmill, and no free weights.

Instead, how about a 20-minute workout you can do in the room itself?! Utilize the furniture to its full potential.

Hotel Workout Level 1:

• Incline push-ups : 15 reps (feet on floor, hands on edge of bed or desk)
• One-arm luggage rows : 10 reps (each arm, use your suitcase as your weight)
• Reverse crunches : 10 reps

Hotel Workout Level 2:

• Overhead Squats : 25 reps
• Push-Ups : 20 reps
• Inverted Rows using the desk in your hotel room: 10 reps
• Reverse Crunches : 15 reps

Set the alarm clock to 15 minutes from now and see how many circuits you can do!

Check out our full post on hotel circuits if you want Level 3 !

The Angry Birds Workout is designed to be done when you have 5 or 10 minutes to kill.

Sort of like playing Angry Birds…

Here’s how The Angry Birds Workout Plan works: it’s deceptively simple – only four major movements.

• Bodyweight squats
• Pull-ups (or inverted rows )

If you don’t have time to run through the whole sequence, no problem!

Depending on how much time you have during the day, you can do your whole workout at once, or break up your training into four different sessions throughout the day (with each session being ONE of the exercises).

Here’s a sample day for your No-Equipment Workout:

• Wake up, do 40 jumping jacks to warm up, and then do bodyweight squats.
• At lunch, you grab your suitcase (if you’re at work, milk jug if you’re at home) and do inverted rows.
• After work, you do 20 arm circles in each direction and then do your push-ups.
• After dinner, you do your planks while watching TV.

You could even split it up over two days if needed, but the goal would be to do the whole sequence at once.

The main Angry Birds Workout article describes in detail Levels 1-6, but here’s Level 3 for you:

• Bodyweight squats : 50 reps
• Push-ups : 50 reps
• Pull-ups : 10 reps
• Planks : 3-minute hold

Once you’ve done the complete routine, you have my permission to whip out your phone and play the actual game!

You don’t have to head to the gym to do High-Intensity Interval Training . You can do a complete routine right in your own home!

HIIT is just following a specific regimen where you vary your speeds and intensity throughout a shorter run, swim, bike, or row.

Unless you have a giant backyard, running at home might be tough.

But you know what doesn’t require a lot of room?

To complete a burpee:

• Start standing up, then squat down and kick your legs out.
• Do a push-up , bring your legs back in, and explode up into a jump.
• For a HIIT workout, try to do 20 repetitions, then rest for two minutes.
• Repeat until you hate yourself.

Tip: Having trouble reaching all the way to the floor? Elevate your hands on a steady surface, like the edge of a sturdy bench. You won’t have to reach as low in your squat, and you may be able to control your push-ups better!

Check out our full guide on How to Start Interval Training for some more ideas on HIIT workouts.

You can also check out our post “ The 20-Min HIIT Workout for Home ” for another living-room-friendly interval routine!

We love the Caped Crusader here at Nerd Fitness, so naturally we have The Batman Bodyweight Workout for you to try!

Bonus points if you somehow do this no-equipment workout in a cave, as that’s how Bruce Wayne would roll. [1]

This workout is separated into two days for you.

Here’s a video for the first day:

Batman No-Equipment Workout Day 1:

• Rolling squat tuck-up jumps: 5 reps
• Side-to-side push-ups: 5 reps
• Modified headstand push-ups: 5 reps
• Jump pull-up with tuck / Pull-up with Tuck-up: 5 reps
• Handstands against wall: 8 seconds

Here’s a video for the second day:

Batman No-Equipment Workout Day 2:

• ‘180 Degree’ jump turns: 5 reps
• Tuck front lever hold: 8 seconds
• Tuck back lever hold: 8 seconds
• Low frog hold: 8 seconds

This is a relatively advanced workout already, but if you want to progress to the next level, check out the main Batman Bodyweight Workout for tips on how to do just that.

The PLP is a progressive program in which you complete one additional rep of three exercises – Pull-Ups , Lunges, and Push-Ups – every day, for two months.

NOTE: This is NOT a beginner program, and should not be attempted unless you have been training consistently and can do multiple repetitions of pull-ups and push-ups with great form.

Like this perfect push-up:

And this perfect pull-up:

Here’s how the PLP Progression works:

• Pull-ups: 10 reps
• Lunges: 10 reps (each leg)
• Pull-ups: 11 reps
• Push-ups: 11 reps
• Lunges: 11 reps (each leg)
• Pull-ups: 12 reps
• Push-ups: 12 reps
• Lunges: 12 reps (each leg)

How long do you keep doing this?

As originally envisioned by Chad Waterbury, the PLP Workout lasts 60 days. [3]

Yeah…by the end of it, you’ll be doing more than 50 pull-ups.

There are two versions:

• If you can do 10 straight pull-ups: Start day 1 with 10 reps of each.
• If you cannot do 10 straight pull-ups: Start day 1 with 1 rep of each.

Complete your required reps each day in as many sets as you need, whenever you need to. The goal is to do it in as few sets as possible, but enough to complete each rep with proper form.

We’d like to throw our hat in the ring and introduce a third (dare we say, better?) version of this workout.

The Nerd Fitness PLP Workout

Here’s the thing, for most people pull-ups will be much harder than push-ups, which will be much harder than lunges.

Also, you may need more rest time in between workouts than continually adding reps and working out every day.

Here’s our updated version of this program:

• 20 lunges (each leg)
• 15 push-ups
• 10 pull-ups

Perform the workout 3 times per week, with a rest day in between.

Each successive week, add 5 reps to the lunges, 3 reps to the push-ups, and 1 rep to the pull-ups. So your week 2 would be 25 lunges, 18 push-ups, and 11 pull-ups. Week 3 would be 30 lunges, 21 push-ups, and 12 pull-ups, etc.

Rinse and repeat until you complete 8 weeks of the program!

If at any time, a movement feels way too easy, add an additional 5 reps to it and continue counting up from there.

Want to learn more? Check out my results on the PLP Workout .

Do you have a nearby playground? Why not work out there?! If you have kids, you can do it together. Or let them ignore you.

I’ll give you a Level One workout, and a Level Two. Check out The 20-Minute Playground Workout for some Level Three exercises.

Playground Workout Level One:

• Alternating step-ups: 20 reps (10 each leg)
• Elevated push-ups: 10 reps
• Swing rows: 10 reps
• Assisted lunges: 8 reps each leg
• Bent leg reverse crunches: 10 reps

Playground Workout Level Two:

• Bench jumps: 10 reps
• Lower incline push-ups: 10 reps
• Body rows: 10 reps
• Lunges: 8 reps each leg
• Straight leg reverse crunches: 10 reps

After you’ve gone through a complete set three times, go down the slide!

Can Home Workouts Build Muscle or Help With Weight Loss?

Throughout our Online Coaching Program , we get two common questions for those wanting to train at home:

• Can working out at home help me build muscle?
• Can working out at home help me lose weight?

The answer to both of these: yep !

Let’s tackle them one by one.

#1) Can working out at home help me build muscle?

You can 100% build muscle mass at home.

Just ask our friend Jimmy here:

Read more on how Jimmy turned into Spider-Man from home!

The trick is to follow a progressive overload strategy, as Coach Jim outlines in this video:

With progressive overload, we want to make our workouts more and more challenging, thus putting additional strain on our muscles.

So to build muscle with home workouts, focus on:

• Increasing your repetitions.
• Going close to failure (i.e. exercise is challenging enough you could only do 1-3 more reps)
• Performing more difficult variations (knee push-ups to push-ups).
• Increasing your time under tension (by going slower).

That will help you build strength and muscle from your casa.

#2) Can working out at home help me lose weight?

You can totally train at home for a successful weight loss strategy.

Again, we have a great example with one of our Online Coaching Clients , Sarah the Supermom:

The trick here is to couple your home workouts with adjustments to your nutrition.

We’re big believers that you can’t outrun your fork, so any successful weight loss plan will include a focus on building a healthy plate.

That will look something like this:

If you want some help adjusting your nutrition, I’ve got two great resources for you:

• The Nerd Fitness Guide to Healthy Eating . This massive resource will help you slowly adjust your nutrition, without forcing you to give up the food you love (yes, you can still eat pizza here and there). No more diets, instead we’ll work on building habits together.
• The Nerd Fitness TDEE Calculator . This article will help you understand your total daily energy expenditure (TDEE) and how to use that information to kick-start your fat loss progress.

How to Build Your Own At-Home Workout

We just reviewed 10 workouts you can do at home (plus one you can do in a park ).

You don’t have to stick to these though!

I have two resources to help you design your own no-equipment workout:

• The 42 Best Bodyweight Exercises : This guide will teach you how to perform the best bodyweight exercises – no equipment required! Check it out if you are unfamiliar with any of the movements referenced in today’s guide.
• How To Build Your Own Workout Routine : Once you’re comfortable with a handful of bodyweight exercises, use this guide to pull them all together into a full-body workout!

That should get you going on building a workout you can do in the comfort of your own home.

Want more? Alright, eager beaver, I got you.

We built TWO options for people just like you:

1) If you want step-by-step guidance, a custom workout program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program :

2) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know . It’ll help you start incorporating these bodyweight moves into your training.

For the Rebellion!

PS: If you were going to buy one piece of equipment to utilize in your home, a kettlebell would offer you a lot of versatility:

Photo Sources: Home Sweet Home 2 , good dog , The minifigures of this series are really beautiful , it’s a rap , my friend:) , Ekaterina Minaeva © 123RF.com, Hotel Room , af8images © 123RF.com, Tithi Luadthong © 123RF.com, Vintage House Bicycle ,

• You probably don’t want to actually do this workout in a cave. Hitting your head on a stalactite wouldn’t be fun.
• Check out Chad’s great post here .

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9 Best No-Equipment Home Workouts For Men

Published: 9 Aug 2023 , Last Updated:  10 May 2024

Medically Reviewed by Sam Downing, SIS40215 Certificate IV in Fitness

Who’s ready to ditch their overpriced gym membership and practice a quality home workout routine instead? If the answer is “you,” then you’ve certainly come to the right place. As it turns out, there are plenty of ways to exercise at home without modern workout equipment. In fact, you can see results using little more than the power of your own body weight .

What remains vital is the same underlying formula of setting goals and refusing to stop until you reach them. One might say that this very approach is the key to success in most of life’s endeavours. To help you make it happen, we present some of the best no-equipment home workouts. But first: let’s answer a common question and then cover some basics about exercising at home.

Table of contents

1. beginner home workout, 2. advanced home workout, 3. 20-minute hiit workout, 4. full-body cardio challenge, 5. scientific 7 minute workout, 6. advanced 7-minute scientific workout, 7. plp progressions, 8. no-equipment arm workout, 9. no-equipment leg workout, can you build muscle mass with bodyweight exercises, key considerations for no-equipment home workouts, at home stretching & warm-up, alternatives to no-equipment workouts, no-equipment home workouts faq, best no-equipment home workouts.

You’re at home with no equipment and you want to maintain a high-quality workout. What do you do? What. Do. You. Do. You check out the at-home workout routines below, that’s what. Remember, the best way to get results is to employ the progressive overload strategy, which is as follows: increase your reps, decrease your rest times between each set, incorporate new and more challenging variations, push yourself to failure, and increase your time under tension. Without further delay, here are nine effective workouts and their equipment-free exercises to do at home:

This at-home workout is for when you’re just starting out. It covers a number of basics without pushing your body to extremes. One of the exercises asks you to swap in a local form of weight like books, which we’re not counting as equipment. Complete the following circuit 5 times:

• Air Squats x 20 reps
• Walking lunges x 10 reps each leg
• Push-ups x 10 reps
• Dumbbell rows x 10 reps (use a stack of books or other weight)
• Plank x 30 seconds
• Jumping Jacks x 30 rep
• Complete entire circuit 5 times

Time: 20 minutes Rest: 10 seconds between exercises Reps : 5 circuits

This no-equipment home workout is quite similar to the beginner home workout but also more intense. It likewise asks that you perform the entire circuit 5 times and involves the following exercises:

• Walking lunges x 20 reps each leg
• Box Jumps x 20 reps
• Push-ups x 20 reps
• Pistol Squats x 10 reps each side
• Triceps Dips on Chair x 10 reps
• Plank x 1 min

HIIT stands for “High-Intensity Interval Training,” during which you increase intensity levels and decrease rest times to the point of exhaustion. This particular version takes just 20 minutes and goes easier on the joints than most counterparts. Perform the following circuit 6 times:

• Side Kick-Through x 30 seconds
• Rest x 10 seconds
• Air squat x 30 seconds
• Jumping Lunges x 30 Seconds
• Frogger x 30 seconds
• Bicycle crunch x 30 seconds
• Complete entire circuit 6 times

Time: 20 minutes Rest: 10 seconds between exercises Reps : 6 circuits

There’s no treadmill or stationary bike required for this full-body cardio routine. In fact, you don’t need any equipment at all. Perform as many reps as possible (AMRAP) of the following exercises:

• Side Plank Twist x 30 seconds AMRAP
• Squat Pulse x 30 seconds AMRAP
• Tuck Up x 30 seconds AMRAP
• Plank Rock Back and Forth x 30 seconds AMRAP
• Push Ups x 30 seconds AMRAP
• Mountain Climbers x 30 seconds AMRAP
• Bicycle Kicks x 30 seconds AMRAP

Time: 20 minutes Rest: 15 seconds between exercises Reps : 5 circuits

According to a study from 2013, this HIIT workout improves overall fitness levels and even helps with weight loss. We go into way more detail in a separate article, which you can read here . In essence, squeeze the following at-home exercises into a 7-minute window:

• Jumping Jacks
• Abdominal Crunch
• Step-Up onto Chair
• Triceps Dips on Chair
• High Knees Running in Place
• Push-Ups with Rotation

Time: 7 minutes Rest: 10 seconds between exercises Reps : 1 circuits

In keeping with the progressive overload strategy, we present an advanced version of the 7-minute scientific workout. Again, you can find a more detailed rundown of this particular routine by checking out our dedicated article . In the meantime, here’s the at-home workout in a nutshell:

• Reverse lunge, elbow to instep with rotation, alternating sides
• Lateral pillar bridge – left
• Push up to row to burpee
• Lateral pillar bridge – right
• Single leg RDL to curl press – left
• Single leg RDL to curl press – right
• Plank with arm lift
• Lateral lunge to overhead tricep extension
• Bent Over row with alternating arms

Taking the concept of progressive overload to heart, this exacting routine asks you to push yourself a little harder on an escalating basis. The letters PLP stand for three common exercises—pull-ups, lunges, and push-ups—which you’ll perform every day for two months at a time, increasing the reps by a factor of one with each passing day. And yes, we’re firmly aware that a pull-up bar technically counts as equipment, but on the other hand, alternatives do exist (tree branches, for instance) so get creative if you must.

We’ll list out the first three days and let you take it from there. Can you make it for the whole two months? Let’s find out!

• Pull-ups: 10 reps
• Push-ups: 10 reps
• Lunges: 10 reps (each leg)
• Pull-ups: 11 reps
• Push-ups: 11 reps
• Lunges: 11 reps (each leg)
• Pull-ups: 12 reps
• Push-ups: 12 reps
• Lunges: 12 reps (each leg)

“Which way to the gun show?” you ask aloud, flexing your arm before realising that you’re at home and there’s no one else around. Alas, what a bittersweet scenario, but at least you still have those bulging arms. Here’s how to make it happen:

• Triceps Dips on Chair x 20 reps
• Push Ups x 20 reps
• Shadow Boxing x 30 seconds AMRAP
• Plank Taps x 30 seconds AMRAP
• Decline Push Up x 20 reps
• Inline Push Up x 20 reps
• Inchworm x 30 seconds AMRAP
• Diamond Push Up x 10 reps
• Burpees x 30 seconds AMRAP

Time: 20 minutes Rest: 30 seconds between exercises Reps : 3 circuits

You know what would go great with your no-equipment arm workout? This similarly effective leg workout. Here are all the exercises:

• Reverse Lunges x 45 seconds AMRAP
• Side Lunges x 45 seconds AMRAP
• High Knees x 30 seconds AMRAP
• Hip Raises x 45 seconds AMRAP
• Air Squats x 45 seconds AMRAP
• Burpees x 20 reps

Yes, you can build muscle mass with bodyweight exercises at home, presuming you employ a method known as progressive overload. As your workout advances over time, you should increase your reps, decrease your rest times between each exercise, incorporate new and more challenging variations, push yourself to failure, and increase your time under tension by slowing your movements so as to put more strain on your muscles. When equipment is involved, performing mechanical drop sets is also part of the progressive overload strategy.

“While we may not have access to the gym, we can absolutely get creative to ensure we stay on track with our fitness, and strive towards our goals,” Michelle Furniss tells Man of Many . The qualified group fitness instructor and Chief Commercial Officer of Health & Fitness, ANZ at Xplor Technologies believes there are a wealth of adaptations around the house you can use to replace equipment or supplement your workout.

“We’re also so fortunate to be living in a time where technology is so readily available and a number of gyms, PT’s and fitness facilities have done a great job at adapting their gym-based exercises to suit Zoom or digital-led,” the fitness expert says. “There are also so many virtual and online sessions, so support your local fitness instructor when you feel like you need something different, whether that be HIIT , pilates, yoga, or a running coach – real instructors, keep us accountable!”

As you may soon notice, there’s a decent amount of overlap from one routine to the next. We’ve also broken some of these routines down according to experience level. Naturally, you should determine where you stand physically and then proceed accordingly. Kick things off with a beginner’s routine and then work your way up to a more advanced regimen. And if you’re crunched for time or feeling experimental, we’ve included two versions of an intense bodyweight routine known as the 7-minute scientific workout .

“There are so many no-equipment exercises we can do, to stay fit, and mix up our routines,” Furniss says. “My favourites are bodyweight exercises such as planks, push ups, squats, lunges, chin ups (find a sturdy tree branch!), and tricep dips (find a step, park bench or stool). These compound exercises work multiple muscle groups so are a great all-body workout for those who are time poor or don’t have access to gym equipment.”

Whether you’re at the gym or at home, you’ll want to stretch and warm up before your actual workout. Doing so will increase muscle flexibility so as to prevent injury, reduce soreness, and improve your range of motion. Some experts will say that’s also important to stretch again after your workout is completed and for similar reasons.

There are plenty of ways to get your body warmed up at home with no equipment. Examples include jumping jacks, bodyweight squats, lunges, hip extensions, forward leg swings, spider-man steps, push-ups, and even jogging in place. Keep the intensity level light and stick to about 5 minutes of stretching and warm-up, since you don’t want to wear yourself down before the real workout begins.

If you are looking for something different to improve your workout routine, we’ve got you covered. Check out our guides to upper, lower and mid-section workouts and exercises.

• Best Bodyweight Exercises for Men
• Best Core Exercises for Men
• Best Chest Exercises for Men

There are a number of strength training exercises you can perform without equipment. The best way to see results is to practice the strategy of progressive overload, whereby you increase reps, decrease rest times, push yourself to failure, and increase your time under tension as your workouts advance.

There are a TON of exercises that don't involve equipment. Here are some quick examples: push-ups, lunges, side kick-throughs, air squats, planks, and crunches.

Last medically reviewed on 7 June 2022.

Staff Writer

Jacob Osborn

Jacob Osborn is an accomplished author and journalist with over 10 years of experience in the media industry. He holds a Bachelor's degree in English and Communication Arts from the University of Wisconsin--Madison and co-authored a Young Adult novel through Simon & Schuster. Now based in Portland, Oregon, Jacob specialises in entertainment, technology and alcohol reporting. You might find him crate-digging at the nearest record store or sampling whisky at the nearest bar. He daydreams of travelling around the world, but for now, the world will have to come to him by way of lifestyle products, gear, gadgetry, and entertainment. Let's call it a happy compromise while he saves up for the next big trip.

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*Have your personal trainer AT HOME* Home Workouts will help you scientifically get in shape. No expensive equipment or coach needed, just use your body weight and take a few minutes a day, and you'll have a better body in no time! It has workouts for your abs, legs, arms and butt as well as full body workouts. All workouts are designed by experts and suitable for both men and women. With voice guidance (TTS), detailed descriptions, animations and professional video guidance, you can make sure you use the right form during every exercise. Warm-up and stretching routines are also available for scientific exercise. You can design your own workout to build muscles or lose fat efficiently, and it’s easier for you to keep exercising every day. The calendar will log your workout progress, so you will stay motivated. Also, you can see your weight trend on the weight chart. 10 WORKOUT ROUTINES ARE AVAILABLE - Classic Full Body in 7 Minutes - Toned Abs in 5 Minutes - Slender legs in 7 Minutes - Sexy arms in 7 Minutes - Tighten butt in 7 Minutes - Upper Body - Lower Body - Full Body - Strength Body I - Strength Body II WORKOUT DESIGN BASED ON - The training balances different muscle groups - Workouts of varying difficulties - Workouts for men and women FEATURES - Sync data to Apple Health - No surprise and hidden charges - Warm-up and stretching routines are available - Record training progress automatically - The chart tracks your weight trend - Customize your workout reminder - Detailed video and animation guide - Share with your friends on social media HOME WORKOUT DESIGNED FOR EVERYONE This most effective home workout for men, also home workout for women, anybody can find their workout plan to build muscles or lose weight. HOME WORKOUT NO EQUIPMENT You can use this home workout app anywhere, because all of these home workout no equipment needed. WORKOUT AT HOME Take a few minutes a day to keep fitness and shape your body with our workout at home. No equipment needed, just use your bodyweight to workout at home.

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491 Ratings

The app is very easy to use. I like that they exercises are short as well but can be repeated. It has a mix of equipment and No equipment needed so one can choose. The meal plan is especially useful. It actually tells you what to eat for 30 days. I think there were 5 weeks I’m not sure, probably more. Something I REALLY need as a beginner trying to lose fat. It has a reminder button too to set up time and day to work out. It tracks your BMI and calories in a chart and your workout in a calendar. I’d definitely pay for this one if it needed payment but it’s free for now. Great workout app for those looking for everyday regular work out!

As good as having a personal trainer

This app is the greatest I was paying 400 dollars monthly for a personal trainer who didn’t half provide the fitness training this app provides.

Great app, it really works! I started eating healthy and the when i used the app each morning I lost 50 pounds in 2 months

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Different workouts, some are more challenging and some are easier than others, will ensure that your muscles don’t get used to the same regime, giving you more in return, and also help you stay active and not get bored with the same routine. Visual workouts are designed to guide you through the routine, as you go from one exercise to the next, in an easier fashion than in a video. Just follow the guides and have fun! You don’t have to work through the entire book; you can pick the workouts you like most or randomly select one and make it a workout of the day. 

Download Volume 1 | 100 Workouts | .PDF | 15Mb | GDrive

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31 Leg Exercises at Home That Require No Equipment

Looking to seriously challenge your lower body without leaving the comfort of your living room? You’ve come to the right place. These 31 leg exercises at home require just your bodyweight—no heavy weights, exercise tools, or gym membership required.

First, though, why does leg strength matter? Put simply, having strong legs is super important for achieving fitness goals and for making everyday life feel a little bit easier. Think about it: Whether you’re deadlifting a heavy barbell, running a marathon , walking up a flight of stairs, doing quad exercises , or simply picking up a squirming toddler, you need leg muscles to get the job done. And the stronger those legs muscles are, the better job you’ll do.

Fortunately, leg exercises don’t have to be complicated to be effective—and they don’t need to require any equipment either. There are plenty of bodyweight leg exercises you can add to your at-home workout routine that will help you improve your strength in daily life and get closer to your fitness goals too.

“Bodyweight exercises are realistic and functional, meaning that they help us strengthen our muscles that we use in our daily lives,” Jess Sims , a certified personal trainer and Peloton instructor, tells SELF. “For example, when we squat, we are essentially sitting down into an imaginary chair, which will help improve our posture when we actually sit in a chair. When we stand up from a squat, we drive through our heels and brace our core—we are essentially building great habits that translate into our lives outside the gym.”

Bodyweight leg exercises are also valuable for learning proper form before you add weights to certain moves. “We shouldn’t be using weights until we’ve mastered basic lunge , hinge, and squat movements without weights,” Sims says. Another bonus of bodyweight moves? “You have your body all the time, and it’s free to use, so you can do exercises anywhere and at anytime!” If you’ve got an arsenal of moves that you can literally do anywhere, there’s a better chance you’ll fit them into your routine.

The leg-strengthening exercises below will help you build strength while also preparing your body to do more complex moves with weights. But before you give them a try on your next leg day workout, read on for some tips on how to make the most of these kinds of moves.

How can I work my legs without weights or machines?

One easy way to make legs exercises with no equipment feel challenging? Incorporate single-leg work, Ava Fagin , CSCS, sports performance intern coach at Cleveland State University, tells SELF. Single-leg moves, also called unilateral moves, require you to rely on the strength of just one leg to perform a movement, which means they often feel more intense than bilateral moves (moves done with both legs). So adding moves like lunges, single-leg glute bridges, and single-leg calf raises to your at-home leg workouts is a really easy way to up the strengthening ante.

You can also increase the challenge of bodyweight leg exercises by introducing explosive movement, Fagin says. Moves like pop squats and jump lunges are good for working your legs, developing your power, and perhaps introducing a little bit of cardio too.

When doing bodyweight leg work, it’s important to incorporate both hinge variations, like good mornings and glute bridges, and squat variations, like squats and lunges. Hinge exercises primarily target the backs of your legs (including your hamstrings and glutes) while squat exercises primarily target the front (including your quads), Fagin explains. So by incorporating both types of moves, instead of just homing in on one, you can work more muscles in your legs and get more well-rounded leg workouts.

Important caveat: If your goal is to build serious strength and muscle , bodyweight exercises alone likely aren’t going to cut it. “Our muscles can only really grow and strengthen if they’re overloaded,” Fagin says. And often that overload comes from adding weight. That said, bodyweight exercises are good for boosting strength endurance and muscle endurance, Fagin says. They are also a great way to work on your form since you don’t have to worry about weights or any equipment and can instead focus fully on solid technique.

What’s the hardest leg muscle to work?

It’s tough to say what’s the hardest leg muscle to work since that can really vary person to person, Fagin says. But in general people sometimes struggle to work their smaller muscles. And one smaller but super important lower-body muscle is the gluteus medius.

Located on the outer side of your butt, the glute med is part of a group of muscles called hip abductors, which are responsible for moving your legs to the side and away from your body, as SELF previously reported .

“The glute med is one of the most important muscles in your lower body in terms of stabilizing your hips,” Fagin says. “When people have a weak glute med, they often have back problems and hip pain and then it just works its way up.”

That’s why “it’s really important to not neglect your glutes and your glute med in general,” Fagin says. You can target your glute med with exercises that involve diagonal and/or side-to-side movements, like lateral lunges and curtsy lunges. You could also get the job done with a quick yet effective glutes finisher, like this one .

How can I do leg day at home?

To build a solid at-home leg workout, alternate between hinge movements (like the good morning) and knee-dominant movements (like a lunge), Fagin suggests. It’s also a good idea to alternate between bilateral moves, like squats, and unilateral moves, like single-leg glute bridges, she adds.

If you’re doing your workout in a circuit fashion—with exercises back to back without a whole lot of rest—it can be a good idea to incorporate some light core exercises and upper-body moves in there, says Fagin. Engaging your core and arm muscles can give your leg muscles a break and make your workout more efficient.

There’s no magic number for how many leg exercise your at-home workout should include, but four to seven moves could be a solid place to start for an at-home beginner leg workout. In terms of volume, beginners can start with two sets of 12 to 15 reps for each exercise, Fagin suggests. From there you can work your way up to three sets and eventually four, if you’d like to.

As for how long your workout should last? Aim for 20 to 30 minutes. “There’s a ton you can do in 20 to 30 minutes,” Fagin says. Of course, you can extend this time as you get stronger and progress. No matter how long your leg workout is going to be, make sure that you pencil in a quick warm-up beforehand. The warm-up, says Fagin, doesn’t need to be complicated—as long as you pick movements that raise your body temperature, mobilize your joints, and activate your muscles, you’ll be good to go.

Last tip: If you experience post-workout muscle soreness after a leg-day workout, make sure to wait until the soreness subsides before you tackle another leg-centric routine. In general you should wait at least 48 hours before working the same muscle group in a subsequent workout. (It can also be helpful to do some leg stretches during an active recovery day to improve mobility.)

The Exercises:

Bodyweight squat.

• Stand with your feet slightly wider than hip-width apart, toes slightly turned out, arms at your sides, palms in. This is starting position.
• Engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back, and bend your knees to lower into a squat. Bend your elbows and bring your palms together in front of your chest. (You can also just hold your hands in front of your chest the entire time.)
• Drive through your heels to stand and squeeze your glutes at the top for 1 rep.

Squat to Oblique Crunch

• Stand with your feet slightly wider than shoulder-width apart, hands touching in front of your chest. This is the starting position.
• Engage your core and keep your chest lifted and back flat as you shift your weight into your heels; push your hips back and bend your knees to lower into a squat.
• Come back upright, and use the momentum to bring your left knee in toward your chest. Crunch down toward your knee and twist your torso to the left so that your right elbow taps your left knee. Bring your knee down, and bring your hands back to the starting position.
• Squat down again, and repeat the oblique twist on the other side. This is 1 rep.
• Stand with your feet slightly wider than hip-width apart. This is starting position.
• Hinge forward at your hips and sit your butt back into a squat. Bend your knees until your thighs are parallel to the ground.
• Jump up into the air as high as you can and straighten out your legs. Swing your arms down by your sides for momentum, and keep your back straight and chest lifted.
• Land back on the floor with soft knees. This is 1 rep. Go directly into another squat.

Side Step to Squat

• Stand with your feet together, core engaged, and hands held at chest height.
• Step your right foot to the right, so your feet are wider than hip-width apart; hinge at your hips to send your butt back, and bend both knees to drop into a wide squat.
• Straighten your knees and bring your right foot back to your starting position. This is 1 rep.
• Perform all your reps, then repeat on the other side.

Squat to Curtsy Lunge

• Start with your feet hip-width apart, core engaged, and hands held at chest height.
• Do a squat by hinging at the hips, sending your hips back, and bending both knees until your thighs are parallel to the floor.
• As you stand, bring your right foot behind your left leg, placing it down diagonally and behind you.
• Bend both knees and sink into a curtsy squat, keeping your hips tucked and core engaged.
• Return to your starting position and do another squat, then repeat the curtsy lunge on the other side. This is 1 rep. Continue alternating.
• Stand with your feet wider than shoulder-width apart, toes turned out, hands at your sides, clasped in front of your chest, or extended in front of you.
• Engage your core and keep your chest lifted and back flat as you shift your weight into your heels. Push your hips back and bend your knees to lower into a squat as you extend your arms forward.

Eccentric Squat

• Stand tall with your feet hip-width apart and core engaged.
• Send your hips back and bend both knees to slowly drop into a squat, allowing your knees to bend to at least 90 degrees, so both thighs are parallel to the floor. The movement should be eccentric, so that your tempo on the way down is much slower than it would be in a standard squat.
• Return to the starting position by squeezing your glutes to stand, rising quickly. This is 1 rep.

Squat Walk to Jump

• Send your hips back and bend the knees to drop into a quarter squat.
• Staying in the squat position, step to the right with your right foot and allow your left to follow. Take 2 more steps to the right with your right foot.
• Explode up, jumping and extending your legs fully, sending your arms behind you to help with momentum.
• Land lightly on the balls of your feet and immediately drop into a squat again. Repeat on the other side. This is 1 rep.
• Continue to alternate directions.

Glute Bridge March

• Lie faceup with your knees bent and your feet hip-width apart. Engage your core so your low back presses against the floor.
• From this engaged position, lift your hips, squeezing your glutes at the top. Hold here. This is starting position.
• Now lift your right foot off the floor, bringing your knee toward your chest, stopping when you’ve hinged your hip to about 90 degrees.
• Replace your foot on the floor and immediately lift your left foot off the floor to repeat on the other side. That's 1 rep.
• Continue to march, alternating your feet, all while maintaining lifted hips.

Single-Leg Glute Bridge

• Lie on the floor faceup with your knees bent and feet flat on the floor, hands at your sides. Engage your core to press your low back against the floor.
• From this position, lift your left foot off the floor and extend your leg. This is starting position.
• Push off your right foot, engage your core, and squeeze your glutes as you lift your hips and do a glute bridge.
• Slowly lower your hips back to the floor. That’s 1 rep.
• Do all of the reps on one side, then repeat on the other.

Side-Lying Inner Thigh Raise

• Lie on one side with your legs out straight and stacked on top of each other and your torso flat on the mat or propped up on your forearm.
• Cross your top leg over your bottom leg, bending at the knee so that your top foot is in front of your bottom knee. This is starting position.
• Lift your bottom leg toward the ceiling in a slow and controlled movement. Keep your torso stable throughout. Return to the starting position. This is 1 rep.

Lateral Lunge

• Stand with your feet together and your hands on your hips. This is the starting position.
• Take a big step (about two feet) out to the right. When your foot hits the floor, hinge forward at the hips, push your butt back, and bend your right knee to lower into a lunge.
• Pause for a second and then push off your right leg to return to the starting position. That’s 1 rep.
• Do all your reps on one side, then repeat with the other leg. You can also alternate legs if you prefer.

Glute Bridge

• Lie faceup with your knees bent and your feet hip-width apart.
• Engage your core so your low back presses against the floor. This is starting position.
• From this engaged position, lift your hips, squeezing your glutes at the top. Hold for a moment, then lower your hips back to the floor to return to your starting position. This is 1 rep.

Side-Lying Leg Raise

• Lie on one side with legs out straight and stacked on top of each other. Prop your torso up with your forearm (as shown) or rest your torso flat on the mat. Bend your bottom leg. This is starting position.
• Lift your top leg toward the ceiling in a slow and controlled movement. Make sure to lift from the hip and butt, not your lower back.
• Return to starting position. This is 1 rep.
• Complete all your reps, then repeat on the other side.

Curtsy Lunge

• Stand with your feet shoulder-width apart and your hands on your hips or hold them together in front of your chest. This is the starting position.
• Step your right foot diagonally behind you and lower your right knee until it almost touches the floor. Your front knee should bend to about 90 degrees.
• Drive through your left heel to stand back up and return to the starting position. Repeat on the other side. This is 1 rep. Continue alternating.

Curtsy Lunge With Kick

• Stand with your feet hip-width apart and your core engaged. This is starting position.
• Step your right foot diagonally behind your left leg and bend both of your knees to drop into a curtsy lunge.
• Push through your left heel to stand, and sweep your right leg out to the left side in a small kick, pointing your right foot and balancing for just a moment as you fully extend your leg.
• Lower your right foot and bring it behind your left leg, as you immediately drop into your next rep.
• Once all of your reps are completed on one side, switch to the other side.
• Stand with your feet about hip-width apart. With your arms at your sides close to your body, bend your elbows so that your forearms are pointed straight out. This is the starting position.
• Bend your knees and push your butt back into a squat, shifting your weight back as you do so. Don’t let your hips sink below your knees.
• Jump as high as you can. As you jump, engage your abs and drive the top of your knees toward your forearms. Keep your back upright; try not to lean forward.
• Land with your feet hip-width apart, with soft knees. This is 1 rep. Immediately sink back down into the squat and continue.

Reverse Lunge to Single-Leg Hop

• Stand with your feet about shoulder-width apart and engage your core. This is the starting position.
• Step backward with your right foot, landing on the ball of your right foot and keeping your right heel off the floor.
• Bend both knees to 90 degrees as you sink into a lunge. Swing your right arm forward, elbow bent, and your left arm slightly back, elbow bent. Focus on keeping your core engaged and your hips tucked (don’t stick your butt out).
• Push through your left foot to jump up as high as possible, driving your right knee toward your chest.
• Land softly on your left foot and then immediately sink back into another lunge. That’s 1 rep.
• Complete all your reps on one side. Then switch sides and repeat.

Split Squat

• With your feet underneath your shoulders, step your right foot forward as if you were doing a forward lunge; keep your right heel firmly planted. This is the starting position.
• Bend both knees to create 90-degree angles with your legs. Your chest should be upright and your torso should be slightly forward so that your back is flat and not arched or rounded forward. Your right quad should be parallel to the floor and your right knee should be above your right foot. Your butt and core should be engaged.
• Push through your right foot to return to the starting position. That’s 1 rep.
• Complete all your reps, then switch sides.

Alternating Forward to Reverse Lunge

• Start standing with your feet shoulder-width apart. Hold your hands at your chest. This is the starting position.
• Lift your right foot, step forward about 2 feet, and plant it firmly on the floor. Bend both knees until your right quad and left shin are approximately parallel to the floor. Your torso should lean slightly forward so your back is flat and not arched or rounded. Your right knee should be above your right foot and your butt and core should be engaged.
• Push through the heel of your right foot to return to the starting position.
• Then, step your right foot back about 2 feet, landing on the ball of your foot and keeping your heel off the floor. Bend both knees until your left quad and right shin are approximately parallel to the floor. Your torso should lean slightly forward so your back is flat and not arched or rounded. Your left knee should be above your left foot and your butt and core should be engaged.
• Push through the heel of your left foot to return to the starting position. That's 1 rep.
• Do all your reps on one leg, then repeat with the other leg.

Good Morning

• Stand tall with feet hip-width apart, arms behind your head. This is starting position.
• Hinge at the hips and slowly bend forward with a flat back, keeping your legs straight and core engaged. Stop when your chest is parallel to the floor.
• Return to starting position for 1 rep. Repeat.

Warrior Balance

• Stand on your left foot and lift your right knee to hip height in front of your body. Bend your elbows so your hands are by your shoulders. This is the starting position.
• Hinge forward at the hips and reach your arms forward as you extend your right leg behind you. Keep your standing leg slightly bent as your torso becomes parallel with the floor.
• Pause for a second, then reverse the movement to return to starting position. That’s 1 rep.

Plié Squat Calf Raises

• Stand with your feet wider than shoulder-width apart, toes turned out, and hands on hips or in front of your chest.
• Squat until your thighs are parallel to the floor. This is starting position.
• While staying in a squat, lift both heels off the ground and hold for two seconds.
• Lower heels back down for 1 rep.

Single-Leg Calf Raises

• Stand with your feet hip-width apart.
• Raise your left knee to hip level, toes pointed, hands on hips or behind your head (whatever keeps you stable). This is starting position.
• Keep your core tight as you lift your right heel as high as you can off the floor, balancing on the ball of your foot.
• Hold for three seconds, then lower the heel back down for 1 rep. Continue.
• When you’re done with all your reps, repeat on the other side.

Pistol Squats

• Stand with your feet together. This is starting position.
• Lift your left leg a few inches and extend it forward, foot flexed.
• Bend your right knee, hinge forward at the hips, and sit back into a squat while lifting your left leg to hip height. Extend your arms out for balance.
• Try to bend your knee to 90 degrees if you can. (These are super difficult, so don’t be discouraged if you can’t at first.)
• Push through your right heel to straighten your leg and return to start for 1 rep. Continue.

Jumping Lunge

• Stand with your feet shoulder-width apart. This is starting position.
• With your core engaged, jump your left foot forward and your right foot back, and bend both knees so you drop into a lunge.
• Hop both feet back to starting position.
• Now hop your right foot forward, and left foot back, and drop into a lunge on the other side. This is 1 rep.
• Continue jumping and alternating sides each time you land.
• You can make this move more challenging by switching feet midair and immediately dropping into a lunge each time (so you will not hop your feet back together).
• Lie faceup on the floor or a mat, your knees bent, and feet hip-width apart.
• Press your heels together so your legs make a diamond shape. This is the starting position. (To find the proper position, start with your heels as close to your butt as you can, though you may need to move them out farther as pictured to really feel the move in your glutes.)
• Squeezing your glutes, lift your butt off the mat, making a straight line to your knees. Pause one to two seconds at the top.
• Lower your hips down to starting position. This is 1 rep

Inverted Inner Thigh Openers

• Lie on your back with your knees bent and feet flat on the floor. Lift your right leg up, keeping your thighs touching, and extend your leg up toward the ceiling. This is starting position.
• Slowly lower your right leg out to the right side as far as you can while keeping your hips and lower back glued to the floor.
• Bring your leg back to start. This is 1 rep. Continue.

Fire Hydrant

• Start in an all-fours position, with your wrists under your shoulders, knees under your hips, and core engaged.
• Keeping your leg bent, lift your right knee up to your side toward the ceiling as if it were being pulled by a string.
• Keep your core engaged and be mindful to not allow your body to tip to the left as you lift.
• Lower your knee to the starting position for 1 rep and repeat. Do all the reps on one side, then repeat on the other.

Donkey Kick

• Kick your right foot up and toward the ceiling, engaging your glutes and using your hamstrings to pull your foot upward.
• Keep your core engaged so you stay stable and don’t tip to the left; and stop lifting before you arch your low back. Remember: This is a strength move, not a flexibility exercise.
• Bring your leg down to starting position for 1 rep.

Pop Squat With 180-Degree Turn

• Start with your feet slightly wider than hip-width apart and your core engaged.
• Do one small hop in place, and on your second hop, turn 180 degrees so you’re facing the opposite direction.
• Do one more small hop, and immediately drop into a squat by sending your hips back, bending both knees, squeezing your glutes to lower, and bringing one hand down to tap the floor.
• Stand and immediately do one hop, then on your second hop, turn 180 degrees so you’re facing the direction you started in. Do another hop, and drop into another squat on the other side.
• Continue to hop and squat, turning back and forth each time.

Demoing the moves above are Amanda Wheeler (GIFs 1 and 21) , host of the  Covering Ground podcast; Nikki Pebbles (GIFs 2, 4, 14, 16, and 26), a special populations personal trainer in New York City; Cookie Janee (GIFs 3 and 22), a background investigator and security forces specialist in the Air Force Reserve; Angie Coleman (GIF 5), a holistic wellness coach in Oakland; Francine Delgado-Lugo , cofounder of  FORM Fitness Brooklyn (GIFs 6 and 12); Nathalie Huerta (GIF 7), coach at The Queer Gym in Oakland; Gail Barranda Rivas (GIFs 8–10, 13), a certified group fitness instructor, functional strength coach, and Pilates and yoga instructor; Jowan Ortega (GIF 11, 15, 17, 18), a personal trainer, sports performance coach, and partner at  Form Fitness in Brooklyn; Shauna Harrison (GIFs 19 and 27), a Bay Area–based trainer, yogi, public health academic, advocate, and  columnist for SELF; Teresa Hui (GIF 20), a native New Yorker who has run over 150 road races; Helen Pries (GIFs 23–25 and 28); Grace Pulliam (GIFs 29 and 30), an aerial yoga and Vinyasa yoga teacher in New York City; and May Yu (GIF 31), an avid yogi and gardener.

• 13 Lower Back Stretches Inspired by Yoga to Help Relieve Lower Back Pain
• 11 Amazing Hamstring Exercises to Strengthen the Back of Your Legs
• The 13 Best Shoulder Exercises to Work Your Muscles From Every Angle

SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

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Irkutsk Oblast, Russia

The capital city of Irkutsk oblast: Irkutsk .

Irkutsk Oblast - Overview

Irkutsk Oblast is a federal subject of Russia located in Eastern Siberia, in the south-eastern part of the Siberian Federal District. Irkutsk is the capital city of the region.

The population of Irkutsk Oblast is about 2,357,000 (2022), the area - 774,846 sq. km.

Irkutsk oblast flag

Irkutsk oblast coat of arms.

Irkutsk oblast map, Russia

Irkutsk oblast latest news and posts from our blog:.

19 April, 2023 / Steam Locomotive of the Circum-Baikal Railway .

8 June, 2021 / Irkutsk - the view from above .

4 April, 2019 / Cities of Russia at Night - the Views from Space .

16 November, 2017 / The Lost World of Tofalaria .

22 September, 2016 / The train ride along the shore of Lake Baikal .

More posts..

News, notes and thoughts:

5 October, 2013   / Typical news from Russia. In Irkutsk region, the bear made his way in one of the cottages located near Ust-Ilimsk. By night, the bear climbed onto the veranda through the window and ate the whole pot of borsch while owners were in the banya. Arrived on the scene the police shot into the air and the bear ran into the woods.

Irkutsk Oblast - Economy

Irkutsk Oblast is rich in such natural resources as oil, natural gas, gold, iron, coal. It is an important transport hub of Siberia - the Trans-Siberian Railway and the Baikal-Amur Railway pass through its territory. The main rivers are the Angara, Belaya, Iya, Kitoy, Irkut, Oka, Lena, Kirenga, and Nizhnaya Tunguska.

This region plays a significant role in the Russian industry. In the all-Russian production it makes about 6,5% of power production, 15% of timber export, 6% of coal mining, almost 20% of pulp production, over 10% of carton, about 9% of oil.

The following industries are the most developed: timber and wood-processing, pulp and paper, mining, fuel, non-ferrous metallurgy, power engineering, machine-building, chemical and oil, food and ferrous metallurgy. Hydro-power industry is also well developed (the main dams: Irkutsk Dam, Bratsk Dam, Ust-Ilimsk Dam). Industrial enterprises are mainly located in Irkutsk and several district centers.

The railway is the main means of transport. The main transport line is the Trans-Siberian Railway. The western part of the Baikal-Amur Railway stretches from the town of Taishet to the east through the territory of the region. The total length of railways is about 2,500 km.

There are two airports in the cities of Irkutsk and Bratsk, they are international airports and offer flights to China, Mongolia, Tajikistan, Thailand, Uzbekistan, South Korea.

Several large navigable rivers flow through the region - the Angara, Lena, Nizhnyaya Tunguska. The largest ports are located on the Lena - Kirensk and Osetrovo. They provide cargo transportation to the Republic of Sakha (Yakutia) and the northern seaport of Tixi.

Nature of Irkutsk Oblast

Beautiful nature of the Irkutsk region

Author: Kovalev Maksim

River in Irkutsk Oblast

Author: Roman Romanov

Lake in Irkutsk Oblast

Author: V.Chokan

Irkutsk Oblast - Features

Irkutsk Oblast is a large subject of the Russian Federation that is almost equal to the territory of Turkey. It is the largest region of Russia that has no outlet to the sea. From north to south the region stretches for about 1,450 km, from west to east - for 1,318 km.

The distance from Irkutsk to Moscow by rail - 5,192 km, to Vladivostok - 4,106 km. Time difference between Irkutsk and Moscow - 5 hours. The largest cities and towns of Irkutsk Oblast are Irkutsk (617,200), Bratsk (222,500), Angarsk (220,000), Ust-Ilimsk (78,700), Usolie-Sibirskoye (73,800).

The climate in the Irkutsk region is sharply continental, with long cold winters and short hot and dry summers.

Irkutsk Oblast has a rich history: ancient sites, the Russians settling in eastern Siberia, Decembrists, the Soviet construction sites - there are historical monuments in almost every settlement. Over 60 museums are open in the region, they attract historians and tourists from Europe and Asia.

Attractions of Irkutsk Oblast

Baikal , the largest freshwater lake in the world, occupies a special place among the riches of Siberia. This lake is a wonderful natural monument known for its extremely clean, very clear water. Baikal is a unique sea-lake sung in legends and tales of antiquity, one the centers of Asian culture. It is a great place for eco-tourism.

The Circum-Baikal Railway , offering stunning views of the lake and its surroundings, is one of the most visited places of the region. It is an amazing piece of engineering, a historical monument of the 19th century. There are 38 tunnels with total length of 9,063 m, 15 stone galleries, 3 concrete galleries, 248 bridges and viaducts, 172 architectural monuments.

Olkhon , the largest on Lake Baikal, is also popular among tourists. In Buryat folk legends, Olkhon Island is a mysterious place; to this day it is known as the center of shamanism.

Khamar-Daban, Primorsky, North Baikal ridges, Sayan spurs, Olkhinskoye plateau are unique place not only for mountaineering but also for downhill skiing. Tourists are also attracted by mountain skiing in Baikalsk city.

About 60 km from Irkutsk there is an architectural and ethnographical museum “Taltsy”.

Irkutsk oblast of Russia photos

Pictures of irkutsk oblast.

Early autumn in the Irkutsk region

Author: Taranovsky

Sunset in Irkutsk Oblast

Author: Konstantin Vavilov

Church in Irkutsk Oblast

Orthodox church in the Irkutsk region

Author: Gennady Taraskov

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Other destinations

• 53.302778 108.004722 2 Lake Baikal — located between Buryatia and Irkutsk Oblast , is the deepest and oldest lake in the world and also the planet's largest body of freshwater.
• 51.72865 103.72159 3 Circum-Baikal Railway
• 53.15 107.4 4 Olkhon — the largest island in lake Baikal is a real jewel, and worthy of the effort it takes to reach it.
• 51.8531 104.882 5 Pribaikalsky National Park

Irkutsk Oblast, in particular the capital Irkutsk and the shores of Lake Baikal , is likely Siberia 's top travel destination.

Russian is understood and spoken by all; some members of ethnic minorities (especially the Buryat) are bilingual and speak their native languages with one another.

Irkutsk Airport ( IKT   IATA ) is one of Russia 's most important and receives international flights from Mongolia , China , South Korea , Thailand , and Uzbekistan . Domestic flights are available from most major Russian airports, including: Saint Petersburg , Moscow , Khabarovsk , Yekaterinburg , Vladivostok , and many others.

Despite the importance of Irkutsk Airport, most travellers still arrive via the Trans-Siberian Railway , which stops at (from west to east): Taishet (junction with the Baikal-Amur Mainline ), Nizhneudinsk , Usolye-Sibirskoe , Angarsk , Irkutsk , among other less frequented settlements.

Baikal Highway crosses the region from west to east. A bus from Ulan-Ude connects Irkutsk with Buryatia.

Bratsk and Ust-Orda are accessible via the Baikal-Amur Mainline from the Trans-Siberian Railway junction at Taishet.

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