30+ Living Room Workouts (With 7-Day Routine)

If you work out at home with little to no equipment then this article may be super helpful. Here, I’m going to share a myriad of workouts that you can do at home, especially in your living room. So whether you’re male or female, beginner or intermediate, you can use these exercises to improve your health, mentally and physically.

You can do various types of exercises in your living room, such as body weight, dumbbell, and resistance band workouts.

Bodyweight workouts include yoga, push-ups, situps, planks, burpees, squats, lunges, calf raises, jumping jacks, squat thrusts, and many more. While training with dumbbells and resistance bands also provides a plethora of options.

Whether you work out at home or the gym, training each muscle group is significantly important for developing a better physique. That’s why I’ve incorporated exercises for every muscle group from the upper body to the lower body.

So let’s discover what exercises you can do in your living room to enhance your strength, endurance, mobility, and body composition.

Related: Full Bodyweight Workout For Beginners At Home
3 Day Full Body Workout At Home (With PDF)

Content

  1. Upper Body Living Room Workouts
  2. Lower Body Living Room Workouts
  3. Core Workout
  4. Workout For Flexibility
  5. Workout For Mindfulness

Upper Body Living Room Workouts For Beginners

You can train your upper body with the help of bodyweight and weighted workouts in the living room.

However, if you have dumbbells or resistance bands, you can add load to your bodyweight workouts that can help you increase strength and mass.

Pushup

Pushups are one of the best workouts for beginners to develop the upper body.

The push-up has several variations, and work on more than a couple of muscle groups at the same time, such as the chest, arms, shoulder, and core.

For beginners, doing pushups on toes may be difficult, especially for overweight people. That’s why I’m going to share easy pushups variations that can help you scale up for regular and advanced push-ups.

1. Wall push-up

Wall push-up is easy to perform and best for beginners who have never done any push-ups.

The wall pushup is one of the basic workouts for beginners to do in the living room as it will help you increase upper body strength.

  1. Stand straight against the wall with your feet hip-width apart.
  2. Place your hands on the wall (shoulder-width apart) and keep your arms straight.
  3. Bend your elbows and bring your chest forward until your nose touches the wall.
  4. Pause for a moment and then extend your elbows until your arms are fully straight.
  5. This is your one repetition. Do three sets of 10 to 12 reps each.

2. Incline Press-up

Once you become good at wall pushup, then try incline pushup. The incline pushup works on various muscles, especially the upper chest.  

To perform this pushup, you need something where you can lean on, such as a chair, table, bench, etc.

How to do an incline push-up

  1. Stand against a chair with your feet hip-width apart.
  2. Lean forward in a vertical position by placing your hands on the edge of a chair. Hands about slightly wider than shoulder-width apart.
  3. Bend your elbows and lower your upper body until your chest is close to the chair.
  4. Hold for a second and then extend your arms back to the starting position. That’s one rep!
  5. Do three sets of 8 to 10 reps each.

Keep your body stay straight from shoulder to heel during the push-up and do it smoothly.


3. Kneeling Push-ups

Doing push-up on your knees is easier than doing pushups on your toes, especially if you’re a beginner.

Kneeling push-up is easy and safe for beginners as it doesn’t require enough strength. You can easily do this move anywhere you like.

It works on several muscles at once, such as the chest, arms, and shoulders.

Related: All knee Push-Ups For Beginners

To perform this push-up

  • Sit down on your knees and place your hands on the floor slightly wider than shoulder-width apart.
  • Bend your elbows to lower your chest as close as to the floor.
  • Hold for a sec and then press the floor using arms power to get back into the starting position. That will be your one rep!

Perform smoothly and do as many as reps you like. Keep your core tight during the movement.


4. Normal Push-up

Once you have done the above variations, you’ll be able to perform the standard pushup.

The regular pushup can help you become stronger and burn more calories.

To do the Normal push-up;

  1. Get yourself into a push-up position, your hands slightly wider than shoulder-width apart, your feet about hip-width apart and your body should be straight from head to heel.
  2. Bend your elbows to lower your chest as close as to the floor.
  3. Hold for a sec and then press the floor using arms power to get back into the starting position. That will be your one rep!

Keep your body straight and core tight during the pushup.

Do as many reps and sets as you can.


5. Diamond Press-up

The diamond pushup can be difficult for beginners, however, it is worth trying.

Incorporating it into your living room workout routine can be helpful to building a strong upper body.

Simple steps to do diamond Push-ups

  1. Get yourself into a “up” position of pushup with your hands underneath your chest forming a triangle shape. Keep your your body straight from head to heel.
  2. Bend your elbows to lower your chest as close as to the floor. Hold for a sec and then press the floor using arms power to get back into the starting position. That’s one rep!

Bodyweight Back Workouts You Can Do in Living Room

  1. Floor IYT Raises
  2. Pull Up Superman
  3. T Push up
  4. Push-up To Renegade Row
  5. Bird Dog
  6. Body-weight Bent Over Row
  7. Seated Reverse Fly
  8. Push up Plus

7. Bodyweight Shoulder Workout To Do in Living Room

  1. Feet Elevated Push-ups
  2. Pike Pushups
  3. Side Lateral Raise on Forearms
  4. Wall Walk
  5. Plank To Push Up

8. Exericses to do in Living Room for Arms

  1. Triangle Push-ups
  2. Chair Dips
  3. Bicep Leg Curl
  4. Triceps Extension Pushup
  5. Floor Dips

9. Exercises you can do for your core in Living Room

  1. Mountain Climbers
  2. Heel Touch Crunches
  3. Bicycle Crunches
  4. Leg Raise
  5. Russian Twist
  6. Toe touch crunch
  7. Plank
  8. Knee To Inside Elbow Crunches
  9. Side Plank
  10. V-ups
  11. Reverse Crunches
  12. Flutter Kicks
  13. Bird Dog
  14. Hip Raise
  15. Sit-up

Living Room Exercises You Can Do for Lower Body

Bodyweight Hamstring Exercises
Bodyweight Hamstring Exercises

1. Squat

The squat is a compound workout that works on the quadriceps, hamstrings, glutes, and calf. You can do it anywhere and anytime you like.

The squats increase your lower body strength, strengthen muscles and joints, and increase mass.

To perform the standard squat;

  1. Stand straight with your feet shoulder-width apart and keep your hands beside your ears.
  2. Push your hips back and slowly lower yourself until back of your thighs are parallel to the ground.
  3. Hold for a second at the bottom and then pushing through heels return to the standing position. That’s one rep!
  4. You can do as many reps as you like.

2. Sumo Squat

You can do sumo squat to target your side thighs and glutes.

Steps to perform the Sumo squat

  1. Stand straight with your feet slightly out to the sides while your hands are together in front of your chest.
  2. Bend your knees, push your hips back and slowly lower yourself as down as you can.
  3. Pause for a moment at the bottom and then slowly stand up back to the beginning.
  4. That’s one rep! Do as many sets and reps as you like.

3. Lunges

The walking lunge is one of the important exercises you can do to strengthen your lower body. It especially targets those muscles which are skipped by squats.

Walking lunge has many benefits, such as they increase muscles strength and muscle mass, improve hips and core strength, improve postures, tone the gluteal muscles, etc.

How to do Walking Lunges

  1. Stand straight in the hip-width stance, keeping your arms straight at your sides.
  2. Take a big step forward with your right foot.
  3. Bend your knees until your rear knee nearly touches the ground, making a approximately 90-degree angle.
  4. Hold for a second and then bring both feet together and repeat the same steps with your opposite leg
  5. Do as many sets and reps as you like.

4. Reverse Lunges

The steps of doing the reverse lunges are the same as the forward lunges. They also target, strengthen and increase lower body muscles.


5. Calf Raises

Standing Calf raises strengthen the lower part of the leg, especially the calves. The stronger calves increase running, walking, jumping, and squatting performances.

You can do standing calf raises with these simple steps

  1. Stand straight in the hip-width stance in front of the wall.
  2. Place your hands on the wall with your arms are straight.
  3. Slightly lean forward and squuezing your calves, raise your heels as high as you can. And then your heels.
  4. That’s one rep! You can do as many you like.

Other Lower Body Workouts You Can Do in Living Room

For Hamstrings and Glutes

  1. Slide Leg Exercise
  2. Nordic Hamstring Curl
  3. Standing Hamstring Leg Curl
  4. Hamstring Bridges
  5. Single leg Romanian Deadlift
  6. Stationary Lunges
  7. Bulgarian Split Squat
  8. Lateral Lunges

You’ll like the following articles if you work out with dumbbells in your living room.

An Ultimate Guide To The Dumbbell Leg Exercises
The 10 Best DB Exercises For Strong Back
The Best Dumbbell Biceps Workout
Dumbbell Triceps Exercises For Bigger Arms
The Top 10 Dumbbell Exercises For Shoulders
10+ Dumbbell Chest Exercises
6 Dumbbell Deadlift Variations

Living Room Workout For Intermediates

1. Wide-Arm Push-up

It is an advanced push-up variation so it requires decent arms and shoulder strength to perform efficiently.

How to:

  1. Get into a push-up position, your hands wider than shoulder-width apart, your feet about hip-width apart and your body should be straight from head to heel.
  2. Bend your elbows to lower your chest as close as to the floor. Hold for a sec and then press the floor using arms power to get back into the starting position. That’s one rep!
  3. Do as many reps as you like.

Try to perform smoothly and in a controlled motion.


2. Push Up Plank

The Push Up Plank works on several muscles at a time, from the chest, arms to the core, and shoulder.

Let’s take a look at how to do a Pushup Plank:

  1. Get into a push-up position, your arms extended below your shoulder, your feet about hip-width apart and your body should be straight from head to heel.
  2. Start lowering down onto your right forearm, followed by the left, so that you get into the forearm plank position.
  3. Hold for a sec and push your right hand into the ground, followed by the left, to press back into the starting position. That’s one rep!
  4. Repeat for the desired number of times.

Important points: Keep your core tight and squeeze your abs, glutes, and shoulders blade, during the movement.


3. Pseudo planche pushup

The pseudo planche pushup is a bit difficult especially for those who have less flexibility in their arms. Because in this pushup variation, your finger points to your feet.

Steps to do pseudo planche push up:

  1. Get on the floor with your legs extended behind you and place your hands on the ground alongside your stomach in a way that your fingers pointing your feet.
  2. Keep your whole body tight and bend your elbows to lower your chest as close as to the floor.
  3. Hold for a sec and then press up using arms power to get back into the starting position. That’s one rep! Repeat for the desired number of times.

4. Decline Push-up

To perform the decline push-ups you need good shoulder strength. Because when you do this movement your most bodyweight stays on the shoulders.

Steps to perform decline push-up:

  1. Place your arms on the floor slightly wider than shoulder-width and keep your feet hip-width apart on the edge of the table or bed.
  2. Keep your arms straight so that your body stays straight from head to heel.
  3. Bend your elbows to lower your chest as close as to the floor.
  4. Hold for a sec and then press up using arms power to get back into the starting position. That is your one rep! You can do as many as you like.

5. Clapping Push-Up

The clapping pushup is an advanced push-up variation that is good for increasing stamina and strength. To perform this push-up you need to be careful with your motion.

How to:

  1. Get yourself into a push-up position, your hands slightly wider than shoulder-width apart, your feet about hip-width apart and your body should be straight from head to heel.
  2. Bend your elbows to lower your chest as close as to the floor and then press back up explosively, clapping the hands together and returning them back on the ground before your body falls back down.

Resistance Band Workout Living Room Workouts


If you have a resistance band, then the number of living room workouts options will increase.

You can do resistance band exercises anywhere you like, such in the bedroom, living room, or on the beach.

With the help of the resistance band, you’ll have an option to modify any exercise according to your strength.

To do the workouts with the resistance band, you need to be creative so that you can modify the move as you want.

Let’s take a look at the list of Resistance band exercises that you can do in the living room:

1. Resistance band bicep Curl

With the help of a resistance band, you can grow your biceps size. Yes, that’s true!

Even I did. There are varieties of exercises you can do by using only a resistance band.

Resistance bands help you target the muscles greatly as the dumbbells do.

You can do plenty of bicep exercises in the living room with a resistance band, such as:

  • Standing Both Arms Bicep Curl
  • Standing Single-Arm Bicep Curl
  • Concentration Curl
  • Hammer Curl
  • Seated Single-Arm Bicep Curl
  • Crossover Curl
  • Incline Bicep Curl etc.

2. Resistance band Lateral Raise

The shoulders can be strengthened by doing resistance band lateral raises.

With the help of the resistance band, you can grow your deltoids and make them rounded.

There are varieties of shoulder exercises you can do by using only a resistance band.

  • One-Arm Front Raises
  • Single-Arm Bent Over Lateral Raises
  • Upright Row
  • Face pull
  • Side Delt Raise

4. Resistance Band Upright Row

The Resistance Band Upright Row is very easy to perform and can be as effective as a barbell or dumbbell upright row.

It primarily works o the shoulder and upper traps.

To perform this move;

  1. Stand straight shoulder-width apart, place the band under your feet, and grip with your hands slightly shorter than shoulder-width.
  2. Start stretching the band upright until it reaches your neck, hold for a sec and then slowly lower it down to the beginning.
  3. That is one rep!
  4. Repeat for the desired number of repetitions.

3. Triceps Workout to do in living Room With Bands

The triceps can also be targeted and strengthen using a resistance band.

The Resistance tricep workouts help you build shredded triceps even in your living room.

Here we take a look at the variations of the Resistance Band Tricep workout:

  • Resistance Band Overhead Tricep Extensions
  • Resistance Band Pull-Down Extensions
  • Overhead Pull-forward extension
  • Overhead Reverse Pull-forward extension etc.

5. Band Exercises To Do In Living Room For Chest

Check out, how to do the below exercises

  1. Standing Chest Press
  2. Pushup
  3. Floor Press
  4. Standing Single-Arm Chest Press
  5. Alternate Floor Press
  6. Standing Incline Press
  7. Standing Lower Chest Fly
  8. Single-Arm Downward Chest Fly
  9. Standing Middle Valley Chest Press
  10. Single-Arm Upward Chest Fly

Living Room Workouts For Stamina Building

  • Burpee
  • Jumping Jacks
  • High Knees
  • Squats Thrust
  • Stationary Running
  • Jump Squat
  • Mountain Climbers

Living Room Workouts for flexibility


  • CHILD’S POSE
  • DOWNWARD FACING DOG
  • STANDING HAMSTRING STRETCH
  • PELVIC TILT
  • LUNGE WITH SPINAL TWIST
  • KNEE TO CHEST STRETCH
  • STANDING QUAD STRETCH
  • SPHINX POSE
  • SIDE BEND STRETCH
  • SEATED SHOULDER SQUEEZE

Other Activities to do in Living Room for Mindfulness


Living Room Workout Routine

If you want to stay fit and active, try this 20-minute living room workout routine 7 days a week.

I’ve designed this living room workout routine, especially for beginners.

Summary

  • Duration: 20 Minutes
  • Level: Easy
  • Goal: Staying fit and in shape
  • Frequncy: 5 Days a week
  • Rest Day: No Rest Day (Because it’s low impact cardio)
  • Monday: Full Body
  • Tuesday: Upper Body
  • Wednesday: Upper and Lower Body
  • Thursday: Stretching Focus
  • Friday: Core Focus
  • Saturday: Full body
  • SUnday- Endurance Enhance Focus

Day 1 – Monday

  • Jumping Jacks – 20 seconds, 15 seconds Rest
  • Squat– 20 reps, 1-minute Rest
  • Push-up – 10 reps x 2, 1-minute Rest
  • Plank – 45 Seconds Hold, 30 seconds Rest
  • Side Plank– 20 Seconds Each Side then 40 seconds rest
  • Reverse Crunches– 20 Seconds, 40 seconds rest
  • Mountain Climbing – 20 Seconds, 40 seconds rest
  • Repeat

Day 2 – Tuesday

  • Burpee – 6 reps x 2 sets, 1 minute rest
  • Jumping Jacks – 20 Seconds, 40 seconds rest
  • High Knees – 20 Seconds, 40 seconds rest
  • Kneeling Triangle Dips: 8 reps x 2 sets, 1 minute rest
  • Bench Dips: 8 reps x 2 sets, 1 minute rest
  • Plank: 45 Seconds Hold, 30 seconds Rest
  • Mountain Climbers: 20 Seconds, 40 seconds rest
  • Repeat

Day 3 – Wednesday

  • Wall push-up: 10 reps x 2, 1 minute rest
  • Incline Press-up: 10 reps x 2, 1 minute rest
  • Squat: 10 reps x 2, 1 minute rest
  • Floor IYT Raises: 6 reps x 2, 1 minute rest
  • Pull Up Superman: 8 reps x 2, 1 minute rest
  • Bird Dog: 10 seconds x 3 times each side
  • Leg Bicep Curl: 8 reps x 2, 1 minute rest
  • Glute Bridge: 8 reps x 2, 1 minute rest
  • Squat: 8 reps x 2, 1 minute rest

Day 4 – Thursday

  • Burpee – 6 reps x 2 sets, 1 minute rest
  • Lunges – 6 reps x 2 sets, 1 minute rest
  • Calves Raise – 20 Seconds, 40 seconds rest
  • Child’s pose – 2 minute, 2 minute rest
  • Downward Facing Dog: 2 minute, 2 minute rest
  • Pelvic Tilt: 1 minute, 1 minute rest
  • Side Bend Stretch: 1 minute, 1 minute rest

Day 5 – Friday

  • Mountain Climbers: 20 Seconds, 40 seconds rest
  • Reverse Crunches– 20 Seconds, 40 seconds rest
  • Lying Leg Raise – 10 reps, 40 seconds rest
  • Russian Twist – 20 Seconds, 40 seconds rest
  • Plank – 45 Seconds Hold, 30 seconds Rest
  • Side Plank– 20 Seconds Each Side then 40 seconds rest
  • Flutter Kicks – 20 Seconds, 40 seconds rest
  • Repeat

Day 6 – Saturday

  • Incline Press-up: 10 reps x 2, 1 minute rest
  • Standard Pushup: 10 reps x 2, 1 minute rest
  • Squat: 10 reps x 2, 1-minute rest
  • Bench Dips: 10 reps x 2, 1-minute rest
  • Sumo Squat: 10 reps x 2, 1-minute rest
  • Floor IYT Raises: 6 reps x 2, 1-minute rest
  • Pull Up Superman: 8 reps x 2, 1-minute rest

Day 7 – Sunday

  • Burpee – 6 reps x 2 sets, 1 minute rest
  • Jumping Jacks – 20 Seconds, 40 seconds rest
  • High Knees – 20 Seconds, 40 seconds rest
  • Kneeling Triangle Dips: 8 reps x 2 sets, 1 minute rest
  • Bench Dips: 8 reps x 2 sets, 1 minute rest
  • Plank: 45 Seconds Hold, 30 seconds Rest
  • Mountain Climbers: 20 Seconds, 40 seconds rest
  • Repeat

If you don’t have a gym subscription or time to go to the gym because of your lifestyle, then working out at home is the best for you. You’ve myriads of exercises to do in the living room, all you need to have positive mindsets and the urge of staying fit.

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