Written By: Satata Karmakar | Published : July 17, 2025 2:53 PM IST
Feeling lazy to go to the gym or not having time to exercise? Well, this is the case for most of us, isn't it? But instead of cribbing over your weight gain, what you must do right now - is to fix your weekend for the best workout routine that your body may enjoy. If you are worried about using your weekend to do this boring job, then worry not! We have got your back.
Your Sundays are not going to be boring anymore. We have got you covered, these are ten exercises that are designed to tone your muscles, build strength and boost your confidence - and the best part is that you don't need any equipment. Fit these exercises into your daily routine, and you will see visible results. Follow these exercises for 20 minutes every day, and you will feel the fat burn and tone your muscles.
It's time to turn your home into a gym and keep your body fit and healthy.
Stand straight on your feet, keep your hips a width apart and straighten your knees. Slowly and gradually rise on your toes, lift up your knees from the ground, then put your heels back down in a controlled manner. Perform this exercise at least 8 to 15 times once you are familiar with it. Try doing this exercise with one leg for more challenge. You can take support from a chair or a wall to maintain balance.
Stand apart on one hand at a distance from a wall with your hands shoulder width apart, bend your elbows to lean towards the wall, then push back your body to straighten your arms. Put your feet flat on the ground and keep your body straight. Perform this exercise at least 8 to 15 times. When you are comfortable doing it, try doing it on a lower surface, like a table, to add more challenge to it.
Take a stable chair, sit on one that keeps your feet flat on the ground and hips apart. Move a little forward and slowly stand up and sit back down again. Bend your back knee and dip slowly, then stand again. Repeat this 8 to 15 times. If you need help, use your hands. As you get stronger, stop using your hands.
Get a table for your support and stand sideways, keep one leg back and lower your body, keep your back straight and chest up. Bend your back knee and go down slowly, then return to the standing position. Do 8 to 15 reps of this exercise on each leg.
Lie down on your back and bend your knees, keeping your feet flat on the floor. Push your body through your heels to lift your hips, making a straight line from your shoulders to your knees. Lay down your hips. Slowly back on the floor, repeat this 8 to 15 times. Start with small lifts and gradually work up to lifting your hips higher as your strength improves.
Sit up straight with your feet flat on the ground, make a fist with your hand and keep it at eye level. Punch from one arm forward, then the other, switching smoothly, do 8 to 15 punches on both sides. If you want to make it harder, hold a little weight like a water bottle later. Try to do the punches while standing, work your core and upper body more
Keep your feet flat on the floor and stand tall. Keep your elbows to your side, lift your hands towards your shoulder, then put them back slowly. Perform this exercise 8 to 15 wraps with both arms to make it even harder to lift a tiny weight. Try doing it while standing.
Take a stable chair and sit on the edge of it. Place your hands beside your hips and walk your feet forward, lifting your hips from the seat. Bend your elbows towards yourself, then push back up. Do 8 to 15 wraps if you want to make it more challenging, bend down a bit more or strengthen your legs.
Stand straight on your feet and hold on to something if you need to. Lift one leg to the side, then put it back slowly to its position. Repeat this exercise 8 to 15 times on each leg. You can try it while sitting for the easier version, to make it harder, lift your legs a bit higher.
You can perform these exercises easily at home as they don't need any equipment. These exercises will strengthen your legs, glutes, and build upper body strength, while also providing core stability. They help you improve your body function and your confidence.
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