The Best Exercise Routine To Do At Home

To get the best results, you can do this exercise routine on alternate days and gradually increase the intensity and repetitions as you get stronger.
The Best Exercise Routine To Do At Home

Last update: 11 June, 2022

There are lots of exercise routines that you can do at home. But, today we’re going to show you the best exercise routine to do at home with no equipment whatsoever.

However, if you have elasticated bands or dumbbells to make the exercises more intense, you can use them too.

How long does this exercise routine take? Just 7 minutes. So, you can do it at the weekend or any day that you can’t get to the gym.

And if you’re not a member of a gym you can do it as a form of personal training.

Exercises You Can Do at Home in 7 Minutes

Create a space large enough so that you don’t knock anything. Put on some upbeat music to get yourself going and do these exercises. Let’s go!

1. Star Jumps

Woman doing star jumps to warm up before her exercise routine

It’s really important to warm up before any exercise so that you don’t get injured. It’ll make sure that your body is ready for the exercises we’ve laid out below.

To warm up, do some star jumps for around 30 seconds. As you can see, it’s not a long time, but it’s definitely worth it.

2. Squats Against the Wall

To do this exercise you’re going to need to lean against a wall. It’s not a normal squat where you lower your body and then stand up again. This squat is completely different.

  • Support your back against the wall, as if you were sitting on an invisible chair.
  • You can extend your arms out in front of you, rest them on your hips, or wherever is the most comfortable.
  • Stay in this position for another 30 seconds.

3. Press-ups

Let’s do some press-ups!

  • Get down on the floor and place your hands under your chest.
  • Lift and lower your body. Try to touch the floor with your chest.

It’s really important not to do strange things with your body. You should lower and raise your body like a board, nice and straight. Sometimes it can be a bit much and people lower their hips to help. This isn’t correct.

Do as many press-ups as you can for 30 seconds. The more the better!

4. Abdominal Crunches

Women doing crunches

After the press-ups, we’ll work the abdominals. To do this you’ll need to lie down on the floor. You can use a mat if the floor is cold, or to avoid hurting your back.

  • Lift your upper body using your abdominals and then lower again. Do this for 30 seconds.
  • Your arms should stretch out in front of your when lifting your body and be on top of your head when lowering.
  • If you want to add an extra challenge to this exercise, once you’ve lifted your body, lift your arms to point towards the ceiling.
  • Then bring them down to shoulder height and lower your body back to the floor. You can also try raising your arms like this before doing the crunch.

5. Step up on a Chair

For this exercise, you’ll need a chair or a bench. It’s important that it’s a normal height. You should also make sure that it’s firmly in place on the ground. If it slips, you could injure yourself.

  • Step up on to the chair one foot at a time, and then back down onto the floor. Repeat this for 30 seconds.
  • Try to do it without stopping. The more repetitions, the better.

6. Squats

In the second exercise we did some squats against a wall, but now we’ll do some normal ones!

Be careful that your knees don’t go further forward than your feet. If you do squats incorrectly, you could cause your knees a lot of pain.

  • Hold your arms out in front of you and try to sit down on an imaginary chair and raise yourself again. Do this for 30 seconds.
  • Try to lower yourself as low as possible.
  • With practice, you’ll be able to get almost to the floor.

7. Chair Dips

Best Exercise Routine

Now it’s time to work your arms, in particular, your triceps.

  • Face away from a chair and support yourself on it with your hands. Stretch out your legs.
  • Bend your arms and lower your body towards the floor. Then lift yourself back up again.
  • You can also bend your knees a little or otherwise keep them perfectly straight.
  • Do as many as you can for 30 seconds.

8. Planking

Planking also exercises the abdominals. As you can see, this exercise routine works the whole body.

  • Get down on the floor, face down, supporting yourself with your toes and your forearms.
  • Keep your head aligned with your back and maintain this position for 30 seconds.
  • You need to pay attention and try to prevent your hips from being too high or too low.

9. Knee Lifts

Well, we’ve almost come to the end. Do you remember our warm up at the beginning? Well, we’re going to do something similar now, but this time we’re going to run on the spot.

  • Run on the spot for 30 seconds, lifting your knees as high as you can.
  • As a reference point, try to touch your chest with your knees. This is about the right height.

10. Lunges

Woman doing lunges with weights

Now we’ll do some forward lunges.

  • Take a big step forward and bend your knees. Your back leg should touch the ground if possible.
  • Do this exercise for 30 seconds, alternating legs.
  • If you want to add a bit more intensity, you can alternate legs every two steps instead.

11. Press-up with Rotation

Now we’re going to return to the third exercise, but this time we’re going to make it more complicated.

  • Do press-ups for 30 seconds.
  • Each time you lift yourself back up, rotate your body as much as possible.
  • Your body should be straight, and you should raise one arm to point towards the ceiling.

12. Sideways Planking

Woman doing rotating pressups

We’re almost at the end. Just this last exercise to go. You need to do this last one first on one side, then on the other. Do each side for 30 seconds.

  • Lie on your side, with your body completely straight and supporting yourself with your forearms.
  • Your remaining arm can be pointing at the ceiling or resting alongside your body.

As you can see, this 7-minute exercise routine is very simple to do, but above all it’s complete. We encourage you to do it at least 3 times a week to see results.

Don’t forget to warm-up before this routine!

Your body will look more toned, you’ll be stronger, and you’ll be able to do more press-ups. It’s all positive!

Ready to try it out?

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • World Health Organization. (2010). Recomendaciones Mundiales sobre Actividad Física para la SaludWHO Library Cataloguing-in-Publication(pp. 1–58). 92 4 359997 7

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.