At-Home Workout Ideas

Looking for a workout routine at home? Look no further than these Pro Tips exercise plans.

December 18, 2015
Picture of a woman doing pushups at home with a couch as a place to rest her feet.

There are a few things that help make a workout successful. Comfortable clothes. A great playlist. The right motivation to perform your best. One item not on that list? A gym. But don’t sweat it. You can get a great workout anywhere, including the comfort of your own home – no equipment needed.


Not sure where to begin? No problem. With the help of Mary Lauff, a Health Fitness Specialist of Corporate Fitness Works at the DICK’S Sporting Goods Customer Support Center Health Club, Pro Tips has put together two versions of a home workout plan. One is for fitness newcomers, while the other is for those looking for a more advanced plan. Both programs feature no-equipment bodyweight workouts that combine strength training and cardio.




You will need to know a few basic movements for these programs. Warmups will consist of cardio elements such as high knees and jumping jacks. Meanwhile, your upper body will be put to the test with exercises like push-ups, arm circles and chair dips.


Arm circles primarily work your shoulders. To perform this move, you will stand with your arms out by your sides and slowly rotate them in a circle. After you’re done, you will reverse directions.


Chair dips, also referred to as tricep dips, work the muscles on the back of your upper arms. To perform a chair dip, sit on a chair with your feet flat on the floor. Grip the front of the chair seat and hover your rear over the floor with your knees slightly bent. Lower and raise your body using your arms.


For your core, you will perform sit-ups, crunches, planks and Russian twists. While performing a Russian twist, sit with your thighs in a V-shape. Twist your torso from side to side, pausing so that your arms are parallel with the floor.


You may also be wondering about the difference between crunches and sit-ups. Both are exercises that work the abdominal muscles to help develop core strength. During a sit-up, you will curl your body until you are seated completely upright. Meanwhile, for crunches, you will only move forward until you feel your abdominal muscles contract.


Finally, for your lower body, you will perform squats, lunges and calf raises. The advanced workout also incorporates squat jumps and lunge split jumps for added difficulty. In these movements, you transition between reps by pushing off from the squat or lunge and jumping into the air. You will then land in your next rep.





MONDAY: 1-3 Sets

  • High Knees for 15 seconds
  • Jumping Jacks for 20 seconds
  • Arm Circles for 20 seconds (each direction)
  • 10 Push-ups
  • 10 Crunches
  • 20-Second Plank

TUESDAY: Cardio of choice for 20-30 minutes



  • High Knees for 20 seconds
  • 15 Squats
  • 10 Front Lunges (each leg)
  • 10 Side Crunches (each side)
  • Bicycle Crunches for 20 seconds
  • 25-Second Plank

THURSDAY: Cardio of choice for 20-30 minutes


FRIDAY: 1-3 Sets

  • High Knees for 25 seconds
  • Jumping Jacks for 25 seconds
  • 15 Squats
  • 10 Push-ups
  • 10 Crunches
  • Bicycle Crunches for 25 seconds

SATURDAY: Cardio of choice for 20-30 minutes




MONDAY: 2-4 Sets

  • 15 Push-ups
  • Squat Jumps for 30 seconds
  • Lunge Split Jumps for 30 seconds
  • 10 Chair Dips
  • Russian Twists for 30 seconds
  • 30-Second Plank

TUESDAY: Cardio of choice for 30-45 minutes



  • 15 Push-ups
  • 25 Calf Raises
  • Lunge Split Jumps for 30 seconds
  • 15 Chair Dips
  • 15 Sit-ups
  • Russian Twists for 40 seconds

THURSDAY: Cardio of choice for 30-45 minutes



  • Jumping Jacks for 30 seconds
  • 15 Push-ups
  • Squat Jumps for 30 seconds
  • 15 Reverse Lunges (each side)
  • 20 Sit-ups
  • Bicycle Crunches for 45 seconds

SATURDAY: Cardio of choice for 30-45 minutes


Looking for ways to make your home exercise routine more challenging? Adding a resistance band is an easy way to open the door to a number of upper and lower body exercises.  You can also outfit a home gym of your own with cardio equipment.


Download both at-home workout plans here.


Looking for more exercises you can do at home? Check out full playlist of home workouts.