10 At-Home Workouts to Lose Weight and Build Muscle

Whether you underestimate the efficacy of at-home workouts or you literally have no choice but to sweat from your humble abode, trust us when we say you can still build muscle and lose weight.

Because while there are times when the gym is the perfect respite from a long day at work (you can get in, sweat, get out, and feel completely renewed), there are others when the gym is one giant irritation. There are too many people clanking weights, or chatting when they should be clanking weights, and all you want to do is walk back through the door and head home. Well, guess what? You can do that—and still get a killer workout in.

Here are 10 options that prove it:

1. Barrel chest bedroom workout
2. Total-body burnout workout
3. Light-up-your legs workout
4. Cardio blast workout
5. Ab-obliterator workout
6. Upper-body muscle-builder workout
7. Lower-body muscle-builder workout
8. The back-saver workout
9. Total-body HIIT workout
10. Bodyweight core crusher workout

Try these at-home workouts and see for yourself how effective they can be. Best of all, you’re free to sweat in solitude or bring the house down with your favorite workout songs. Need equipment? Check out our favorite adjustable dumbbells, including the Bowflex SelectTech.

And if you need more inspiration, try some of our other do-anywhere routines:

1. Barrel chest bedroom workout

Perform all exercises as a massive superset. Rest 3 minutes, then repeat.

  1. Pushup (10-15 reps)
  2. Pullup (in doorframe, as many reps as possible)
  3. Plank (60 seconds)
  4. Renegade Row (10 reps)

Repeat 5 times

2. Total-body burnout workout

Perform exercises labeled “A” then exercise labeled as “B,” rest, then repeat for prescribed sets/reps.

1A. Dumbbell Lunge
1B. Pushup

3 sets, 8-12 reps each, 90 seconds between supersets

2A. Dumbbell Romanian Deadlift
2B. Ab-Wheel Rollout

3 sets, 6-8 reps each, 90 seconds between supersets

3A. Dumbbell Curl
3b. Dumbbell Shoulder Press

3 sets, 12-15 reps each, 2 minutes between supersets

4A. Plank
4B. Dip (can be done on a chair)

3 sets, as many reps as possible (60-plus seconds for plank), 90 seconds between supersets

3. Light-up-your legs workout

1A. Bodyweight Squat
1B. Lying Glute Bridge

As many sets as needed, 100 total reps for each exercise, 60 seconds between sets

2A. Reverse Lunge
2B. Dumbbell Romanian Deadlift

4 sets, 10 reps, 90 seconds between sets

3. Wall Sit
Lean against a wall and squat down until your knees are bent at 90 degrees and your shins are vertical to the ground. Hold the position. Complete one set and hold for as long as possible.

4. Cardio blast workout

Perform all exercises as a massive superset, rest 2 minutes, then repeat 5 times.

  1. Jump Rope (60 seconds)
  2. Burpee (10 reps)
  3. Dumbbell Curl-To-Press or Double Kettlebell Swing (15 reps)  
  4. Bear Crawl (60 seconds)