20 Different Types of Exercises at Home That Target Every Muscle Group

 

Working out at home doesn’t mean you have to settle for boring routines or minimal results. In fact, with the right mix of bodyweight and minimal-equipment movements, you can train every muscle group efficiently right from your living room. Whether you’re a beginner or just want a flexible home workout plan, this guide has you covered.

Why Home Workouts Actually Work

Sticking to a consistent home workout routine is easier than you might think. Without commute time or gym fees, you’re more likely to stay committed—and consistency is what really drives results. Many people ask, “What’s the best exercise to do every day?” The truth is, there’s no one-size-fits-all, but a mix of compound movements, cardio, and core work gives your body everything it needs.

Upper Body: Push, Pull, and Strengthen

1. Push-Ups (chest, triceps, shoulders)
2. Tricep Dips (use a sturdy chair)
3. Pike Push-Ups (targets shoulders more directly)
4. Inverted Rows (under a table or TRX alternative)
5. Arm Circles (light toning and endurance)

These exercises build upper body strength without needing weights. Beginners can start with knee push-ups or incline push-ups against a surface.

Core: Burn Fat and Build Strength

Core strength supports nearly every movement. For those wondering, “What exercise burns the most belly fat?”, remember: targeted exercises help strengthen your core, but fat loss comes from a mix of full-body movement and proper nutrition.

6. Plank (full-core engagement)
7. Bicycle Crunches
8. Leg Raises
9. Mountain Climbers
10. Russian Twists

Add these into circuits or as a standalone ab day. Pair with HIIT or cardio for optimal fat-burning.

Lower Body: Build Strength from the Ground Up

11. Bodyweight Squats
12. Lunges (forward, reverse, or walking)
13. Glute Bridges
14. Wall Sits
15. Calf Raises

These are ideal exercises at home for beginners who want to build lower body strength without heavy weights.

Total Body & Cardio: Burn Calories and Improve Endurance

16. Jumping Jacks
17. Burpees
18. High Knees
19. Skaters
20. Shadowboxing

These dynamic movements increase heart rate, burn calories, and add a cardio element to your routine—great for fat loss and endurance training.

Final Thoughts

The best home workout routine is one you can actually stick to. Mix and match these 20 exercises to create your own circuit, and aim for 30–45 minutes of movement most days. Remember to start slow if you’re new—exercises at home for beginners should focus on form, not speed.

If you’re wondering what’s the best exercise to do every day, choose a mix: squats for legs, planks for core, push-ups for upper body, and add in 10–15 minutes of cardio. With just your body weight and a little consistency, you’ll hit every major muscle group—and feel stronger every week.