You do not need a gym membership or even a set of dumbbells to get a quality, total-body workout. You can burn calories, build strength and get a great workout at home with a few simple exercises. For best results, perform two to three sets of each exercise, three times per week.
Pushups
The pushup may be the most well-known bodyweight exercise, targeting almost every muscle group in the body -- from chest to abdominals to quadriceps. Variations of the pushup accommodate every fitness level. Pushups can be done on your knees, with your hands on a bench or with your feet on a bench. To perform the standard pushup, lie prone on the floor and place your hands and arms a little wider than shoulder width apart. While keeping your body straight, contract your abdominal muscles and lower yourself toward the floor by bending your arms. When your chest is almost to the floor, push your body up until your arms are extended.
Pullups
The pullup is a great exercise to build strength and size in your upper body, especially in your latissimus dorsi and biceps. Perform pullups using a pullup bar placed in a doorway. Using a wide overhand grip, reach up and grasp the bar. Pull your body up until your neck reaches your hands. Slowly lower your body until your arms and shoulders are extended. You can change the grip of your hands to an underhand close grip, if the exercise is too difficult.
Squats
Squats are a total lower-body exercise that can shape your legs and burn calories. Squats, which target your glutes and quadriceps, use your abdominal muscles as stabilizers. If performing a full squat is too difficult, use a chair as a guide until you become stronger. Start with your feet shoulder width apart, with toes facing out and hands on your hips. Bend your knees slightly forward, allowing your hips to bend behind you. Keep your back straight and your chest up. Bend towards the floor until your thighs are slightly past parallel to the floor. Stand until your legs are straight but do not lock your knees.
Lunges
The lunge, with many variations, is one of the best exercises for your lower body. It targets your quadriceps, hamstrings and glutes. Changing the direction of your lunge changes the primary muscle group targeted. For example, a reverse lunge, when you step to the back, focuses on your glutes. To perform the standard lunge, start with your feet together and take a step forward with your right leg, landing first on your right heel. Lower your body to the floor by bending both knees until the left knee almost touches the floor. Return to the starting position and step forward with your left leg.
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