A No-Equipment Home Workout, at Three Levels

The short version

You can get stronger at home without any equipment.
Do the circuit two or three times a week, on non-consecutive days.
Choose the level that feels challenging but doable, and move up when it feels easy.

How it works

Warm up for 3 minutes by marching in place and rolling your shoulders.
Do each exercise in your level for the listed time or reps.
Rest about 30 to 60 seconds, then go on to the next exercise.
Repeat the whole circuit 2 or 3 times.
Cool down with easy stretches.

Level 1: Seated and supported

Good for starting out, if your joints are sore, or if you have trouble with balance. Use a sturdy chair without wheels.

Exercise	How to do it	Amount
Sit-to-stand	Stand from a chair and slowly sit back. Use your hands if you need to	6 to 10
Counter push-up	Hands on the kitchen counter, body straight, lower and push away	6 to 10
Seated march	Sit tall and lift one knee at a time	30 seconds
Seated row	Squeeze your shoulder blades together, as if you're pulling a rope	10 to 15
Heel raises	Hold the counter and rise onto your toes	10 to 15
Seated side bends	Slowly reach toward the floor on each side	6 on each side

Level 2: Beginner

Exercise	How to do it	Amount
Squat to a chair	Lower until you touch the chair, then stand	10 to 12
Incline push-up	Hands on a sturdy couch or bench	8 to 12
Glute bridge	On your back, lift your hips and squeeze	10 to 15
Bird dog	On hands and knees, reach the opposite arm and leg	6 per side
Standing marches	Brisk, with knees up	40 seconds
Wall sit or plank on knees	Hold it, breathing normally	15 to 30 seconds

Level 3: Getting stronger

Exercise	How to do it	Amount
Bodyweight squat	Hips back, chest up, slow on the way down	15 to 20
Push-up	From your knees or toes	8 to 15
Reverse lunge	Step back, lower, return	8 to 12 per side
Single-leg glute bridge	One foot on the floor	8 to 10 per side
Plank	Straight line from head to heels	30 to 45 seconds
Step-ups or fast marches	Use a sturdy step	45 to 60 seconds

How to know when to move up

If you can finish all the circuits with good form and talk fairly easily at the end, it's time to try a harder version of one or two exercises. Move up gradually instead of switching all at once.

Tips

Clear a space and lay out a mat or towel before you need it.
Pair the routine with something you enjoy, such as music or a show.
Move slowly. It makes the exercise harder, and much safer.
On bad days, do one circuit. That's still a workout.
Don't hold your breath.

Sources

This guide is general information, not medical advice. Please check with a clinician before making big changes, especially if you have a health condition, take medication, or are pregnant. Read the full disclaimer.