EstimatedEst. Read Time: 4 minutes
29 Home Exercise Hacks (TOTAL BODY!)

If you are stuck at home and in need of some new creative home exercise options, this video is for you. Here I show you 29 home exercise hacks that you can use in any home workout to train your entire body without missing a beat. Just because you can’t get to a gym to get your workouts in doesn’t mean that you can’t effectively train your body.


All you have to do is open your eyes to the possibilities in your immediate surrounding. Many people think that they don’t have enough room or money to afford a good home gym. That’s not true. You can do so many exercises that you may never have realized you could just by using some handy pieces of equipment around your house.


The first is your staircase. In the gym, either a bench or a plyometric box is used to perform lower body step up variations, box jumps and even lunge combinations. The stairway in your own house or apartment complex can be just as useful. You even have the option of stepping up one or two stairs at a time to decrease or increase the difficulty as needed. The upper body can be worked too, such as using it to perform decline pushups for your upper chest.


The kitchen is also an amazing place to find new exercise opportunities. For instance, if you have a corner to your kitchen counter you can do all sorts of dips (for the chest or triceps) as well as hanging ab exercises. Instead of having to hang on a bar at the gym to perform hanging leg raises or knee raises for example, you can simply support your body in the corner and do the exact same movements without having to sacrifice the benefits.


Ever thought about using your hardwood or tile floors to your advantage in your workouts? This is one of the best ways to get your posterior chain muscles fired up. Take off your shoes and leave your socks on. Perform exercises like the hamstring bridge and curl to make your glutes and hams work in concert as intended. Turn over and perform upper body pulldowns for your lats, an area that is often hard to work when you don’t have the normal equipment options from the gym.


Don’t underestimate the value of your doorway either. As long as you have a solid door jamb, you can use it to perform either pullups or chinups. The extra benefit of the climbers grip makes it even more demanding than a normal pullup on your forearm and gripping muscles. The door jamb itself can be used to work your shoulders too. Both the deltoids and the rotator cuff can be trained by either an isometric lateral raise or the home face pull variation just covered in a recent video.


If you are looking for replacements for the dumbbells or weights that you would use at a gym there are actually plenty. One of my favorites is a poland spring water jug. When full, these weigh in at 40 pounds. This can be used for biceps curl variations, one arm shoulder cleans and even shoulder pressing over and back. The extra benefit of the sloshing of the water is that it demands more muscle stability and control throughout the explosive movements making them even more challenging.


Broomsticks, tupperware lids and even your own computer are other helpful things laying around your house that can be turned into exercise machines by the time this video is over. Don’t be afraid to explore all of them. If you are looking for a complete home workout program that you can do without any equipment at all, and have a step by step meal plan included as well, be sure to check out the ATHLEAN XERO program at at the link below.

For more home workout videos and home exercises that you can do anywhere, be sure to subscribe to our youtube at the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published.

Build Muscle with No Equipment –
Subscribe to this channel here –

Watch the YouTube version of this article
Jeff Cavaliere Headshot

Jeff Cavaliere M.S.P.T, CSCS

Jeff Cavaliere is a Physical Therapist, Strength Coach and creator of the ATHLEAN-X Training Programs and ATHLEAN-Rx Supplements. He has a Masters in Physical Therapy (MSPT) and has worked as Head Physical Therapist for the New York Mets, as well as training many elite professional athletes in Major League Baseball, NFL, MMA and professional wrestling. His programs produce “next level” achievements in muscle size, strength and performance for professional athletes and anyone looking to build a muscular athletic physique.

Read more about Jeff Cavaliere by clicking here

Popular & Trending
stop doing face pulls like this facepull mistake
How To Do Face Pulls
By Jeff Cavaliere MSPT, CSCS
September 9th, 2019
Face pulls are one of the best corrective exercises to help offset poor posture and shoulder dysfunction.  They help strengthen the chronically weak...
Body Fat Percentage Men
Body Fat Percentage Men
By Jeff Cavaliere MSPT, CSCS
July 11th, 2023
There are many ways to measure body fat percentage; some wildly expensive and most inaccurate. It's time to give you an alternative method that...
2 reasons your biceps aren't growing and 3 ways to fix it
Why Your Biceps Aren’t Growing
By Jeff Cavaliere MSPT, CSCS
August 22nd, 2019
Have you ever felt that no matter how much you trained your biceps you’re left saying… “My Biceps STILL Aren’t Growing?” I believe I know...
The Perfect Abs Workout
The Perfect Abs Workout
By Jeff Cavaliere MSPT, CSCS
July 31st, 2019
We’ll be following my ‘Six Pack Progression’ sequence as we choose each of the beginner and advanced ab exercises for each abdominal movement...
incline bench press avoid mistakes for upper chest
How To Incline Bench Press Correctly
By Jeff Cavaliere MSPT, CSCS
January 16th, 2024
The Incline Bench Press is one of the best upper chest exercises there is, but there's one major problem preventing us from getting the maximum...
best dumbbell exercises for chest
The Best Dumbbell Exercises for Chest
By Jeff Cavaliere MSPT, CSCS
November 6th, 2023
Today I’m going to share my favorite chest exercises… but there’s a catch. We can only use dumbbells! I’ll show you what to do whether you...
long head triceps exercises
Long Head Tricep Exercises
By Jeff Cavaliere MSPT, CSCS
December 19th, 2023
The triceps make up two-thirds of the size of your arm so the bigger your triceps, the bigger your arm muscles. But not all muscle heads of the...
cable chest workout
Cable Chest Workout
By Jeff Cavaliere MSPT, CSCS
November 2nd, 2023
Today, we're diving deep into the most underrated piece of equipment in your workout arsenal for chest workouts – the cable machine. The constant...
Cable Back Workouts
Cable Back Workouts
By Jeff Cavaliere MSPT, CSCS
December 12th, 2023
If you want a versatile back workout that hits every angle, challenges muscle recruitment patterns, and provides consistent tension, then you can’t...
cable shoulder exerciees
Cable Shoulder Exercises
By Jeff Cavaliere MSPT, CSCS
November 30th, 2023
Unlike barbell or dumbbell shoulder workouts, cables offer consistent tension throughout the exercise, a key factor that can lead to better...