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 athleanx.com 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 - athleanx.com/xero
    Subscribe to this channel here - declips.net/user/jdcav24


    ATHLEAN-X™  Vor 6 Tage +393

    *NEW “FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

    • 4Horseman War
      4Horseman War Vor 2 Tage

      Can you please do more videos on the shoulder exercises for rotator cuff, I have an impingement on my right shoulder and have gone through physical therapy for 6 months. Unfortunately my physical therapist had told me he has done all he can for me. I just want the pain to stop so I can continue working out.

    • Fredrick Haemker
      Fredrick Haemker Vor 2 Tage

      Any good work outs to strengthen knees? As we get older these seem to hurt most out of all work outs.

    • Luis Padilla
      Luis Padilla Vor 2 Tage

      Hey can you do a DB only full body routine. Since my gym is clothes I only have access to a pull up bar and dumbbells. Thanks man you're hands down the best in DEclips

    • Simon Lundh
      Simon Lundh Vor 2 Tage

      What do you think about weighted push ups by loading a backpack with weights on your back? I have not seen someone do that on youtube. Could it have some bad implications for your body?

    • JBatute JBatute
      JBatute JBatute Vor 2 Tage

      Jeff, do a video on motorized vs manual threadmill

  • Zoom
    Zoom Vor 19 Minuten

    Jeff : "All of us have access to at least one"
    Me: I'm homeless
    Jeff: *WRONG*

  • Monkey Face
    Monkey Face Vor Stunde

    you can bench the fridge too.

  • Moses Soto
    Moses Soto Vor 2 Stunden

    Thank you Jeff. Always have good videos for us.

  • Derek Escalante
    Derek Escalante Vor 4 Stunden

    Jeff is about to get banned for hacking.

  • alex alamangos
    alex alamangos Vor 9 Stunden

    3:24 Oh no Jeff! I would avoid that variation of the Russian twist! That's a back killer!

  • Daniel Malloy
    Daniel Malloy Vor 10 Stunden

    Do they still deliver Chinese?

  • Ladi Camille
    Ladi Camille Vor 10 Stunden

    I used some furniture sliders from my local Dollar Store. They are padded.

  • F Gordon
    F Gordon Vor 11 Stunden

    Get my workout in just by watching Jeff and Jessie.

  • F Gordon
    F Gordon Vor 11 Stunden

    How come you're not sweating Jeff?! Lol

  • Μαρία Π.
    Μαρία Π. Vor 12 Stunden

    you can not build muscles at home EXCEPT if you have the Jeff's mind

  • Sevana Oroujian
    Sevana Oroujian Vor 13 Stunden

    You are one of the best in fitness, in my opinion. Thanks for the home workouts.🤜🏻🤛🏻🙏🏻 of course Jessie too.

  • IllGeomatic
    IllGeomatic Vor 13 Stunden

    Awesome video more hacks pls!!

  • CoachPiuze
    CoachPiuze Vor 14 Stunden

    MY brother is in floor stuff and counter top... I would never hang me on that counter top like he did lol

  • Matt Yau
    Matt Yau Vor 15 Stunden

    6:30 could also do lat pulldowns by hooking it to a bar and tying the other end to weight

  • Tim Zwart
    Tim Zwart Vor 15 Stunden

    I hate the music.

  • shawn rich
    shawn rich Vor 15 Stunden

    Thanks everybody for your hilarious comments, been laughing my ass off!!! With tears pouring down my eyes!!!!!

  • Anton
    Anton Vor 16 Stunden

    Best fitness channel!

  • Shawne Winter
    Shawne Winter Vor 17 Stunden

    Reminds me of before the military when I was poor and didnt have access to the gym. I just trained at home.

  • chris punx
    chris punx Vor Tag

    I’d like to see some workouts using resistance bands. I would think you could use them the same way you would do cable exercises, no?

  • Sixsoul
    Sixsoul Vor Tag +1

    Buy gymnastics rings.

  • NeyBliK
    NeyBliK Vor Tag

    if jeff look ridicoulous doing exercig in their home everythin its okay

  • Nuna Beeznezt
    Nuna Beeznezt Vor Tag

    Jesse would wipe you down if you didn’t pay him so well. You’re a punk

  • Nuna Beeznezt
    Nuna Beeznezt Vor Tag

    You should be a shepherd you’re great at getting sheep to follow you

  • Nuna Beeznezt
    Nuna Beeznezt Vor Tag

    You should be a dairy farmer you’re great at milking shit

  • CiCLoDoL
    CiCLoDoL Vor Tag

    First you need to get an at-least a two-stair castle. Well, my income is killing my gains.


    Bro Jeff is such a cool dude I swear. STRAIGHT G !

  • Miron Petrik Popovic

    Omg, Jessy seems like such a nice dude! I love the dynamic between the two

  • Chris Leone
    Chris Leone Vor Tag

    Wellll unfortunately I ended up hurting myself at home. I was doing an incline dumbbell bench press and I lost control of my left arm at the top of the movement and ended up letting my arm fall back. It ended up dislocating my shoulder, luckily it went back in... But I'm still in pain. I can't rotate my arm without a lot of pain. Like if I have my arm down at my side and I bend my elbow so my hand is in front of me and I try and push something sideways twisting my arm, it absolutely kills. Not looking for a diagnosis here, I'm just venting because I'm very upset about this taking me out of my routine. I know I can still do some stuff, but most upper body movements are a no-no for me right now. I'm going to give it a couple days, and if it's still the same then I'll go to the doctor. There's been some popping and clicking that isn't normally there, but I don't even know what that might mean. Thanks, just wanted to vent somewhere.

  • Robert w
    Robert w Vor Tag


  • MWR Enterprises, LLC

    Jeff. What is a safe way to add weight to body weight when performing standing calf raises at the bottom stair of my stairwell. I currently use one dumbbell while holding on with the other hand for stability/safety. Something tells me NOT to load up a harness hanging from my neck. Meanwhile, the traditional chained harness around my waist gets cumbersome with a 45 lb. barbell plate when it hits the step in front of me. Get hacks. Keep it coming!

  • yigit Turgay
    yigit Turgay Vor Tag

    i see a honest guy dedicated to sports and science without even a hint of show off

  • john underwod
    john underwod Vor Tag

    Jeff: you dont need a gym, all you need is a kitchen.

  • Abu abu Abu jafar

    I have dumbbells & resistance bands, how should i modify the home workout?

  • JT Leon
    JT Leon Vor Tag

    Best intro so far 😂

  • nicknasser713
    nicknasser713 Vor Tag

    You should do a video on the importance of training antagonist muscle groups. I know you focus on the importance of training the back when most people focus more on the chest. I have been trying to research and find information on the internet about these principles. Stability seems to be the biggest reason for the focus. But I have noticed with my own training that I was doing things wrong and now I'm trying to correct things, but like my left upper chest which is tight and my upper back, traps and read deltoid seem to be weak. Nobody breaks these things down like you do and I guess for how my brain works you make it so I can understand. Your videos have helped me more than I can express dealing with my neurological disorder that causes reduced communication between my brain and muscles. But by watching you and using your follow the fibers advice and the way you explain these things I have really been able to get myself in a positive direction. I have a long story that I don't need to get into in a comment but I'm stronger and I'm down from 275 to 196 in the past 4 years. Was 245 1 year ago. You've been a lifesaver for me honestly. Thank you

  • Julio González
    Julio González Vor Tag

    Hi, Ive been trying to purchase one of your online programs with billing addresses in Germany or Spain. Non of them work. Do you know what could have been the reason?

  • Nick W
    Nick W Vor Tag

    All you need is a stable door jam... yeah my house is production built - I have none of those

  • Diego
    Diego Vor Tag

    Wisdom, humor and trainning knowledge... You can´t get any better than that! Thank you Jeff and Jesse!


    Hey! Jeff! It's very funny and at the same time very informative.

  • Ricardo Power
    Ricardo Power Vor Tag

    I'm isolated in a bedroom, :( like ...idk man. I gotta someone to source me a pullup bar or something

  • Lore Lord
    Lore Lord Vor Tag

    I love that guy jess😂

  • Carry Okie
    Carry Okie Vor Tag

    A coworker told me about you. I am about to lose my mind at home. Thanks for doing this! I miss my gym!

  • Mazen Hamdan
    Mazen Hamdan Vor Tag

    Hello sir can you please show us how to work out at home, you know because of the quarantine we can't go to the gym anymore.
    So can you please prepare a video about working out at home by muscle by muscle I have one bar two dumbbells and 30 kg of weight and I'm doing my best watching videos to know how can I use them usefully not to lose what I've gained in the last 9 months and thank you a lot from now

  • Henri Fischer
    Henri Fischer Vor Tag

    hi Jeff. off topic question. is there any merit in the "Hack" Squat? came across this exercise and it looked kind of awkward (i.e. not natural) so probably best to be avoided? just curious.

  • IsokineticX
    IsokineticX Vor Tag

    You can use the mop to train your forearms very effectively too. Just hold the one end and keep it horizontal for as long as you can. If that's not hard enough, place/strap something onto the other end to make it heavier. You can also hold the one end and rotate it from side to side both ways to train the forearm pronator and supinator.

  • WillIam KD
    WillIam KD Vor Tag


  • Chris Diaz
    Chris Diaz Vor Tag

    Good video for smaller people....Im 6'2 280lb. I broke my door frames and desk already. Back work is hard for bigger guys

  • Justin Samuel
    Justin Samuel Vor Tag

    What is your stance on blood flow restriction? Also what can I do to lower cortisol and raise testosterone? 💪🏾🔥

  • God
    God Vor Tag

    I been using water juggs its cool to see him include that

  • Pedro
    Pedro Vor Tag

    Jeff, can you make a all video about resitance bands, all the goods that we can extract from them in this quarantine time?? Nice video as always

  • Akhmet Sagindyk
    Akhmet Sagindyk Vor Tag

    Next video
    Training in gym with mask

  • Shin-Young Kim
    Shin-Young Kim Vor Tag

    Damn, no excuses.

  • Angelo Wilson
    Angelo Wilson Vor Tag

    Hey guys I'm 14 , I wanted to start working out but will I lose flexibility. Will I still be able to run and play cricket or any other game . plzz Reply , and BTW I wanna workout for both strength and aesthetics

  • yomero cantinero

    Review KINOBODY!!!!

  • Tulasi Krishna Siram

    I like Jessy's astronomy classes as much as Jeff's anatomy classes. 😍

  • Nathan Dvorsky
    Nathan Dvorsky Vor 2 Tage

    You are such a tool

  • Andrew Brodski
    Andrew Brodski Vor 2 Tage

    These are hacks! I didn't even know these were legal! =P

  • carlos steve choque quispe


  • John Doe
    John Doe Vor 2 Tage

    I love your videos man, you inspired me to create a channel devoted to workout motivation, you motivated me so I want to motivate others.

  • DanCaggiano
    DanCaggiano Vor 2 Tage

    In Brasil i do = declips.net/video/1LSeFaTQ35o/video.html

  • Sasuke Shinden
    Sasuke Shinden Vor 2 Tage

    Jessy makes me laugth always XD,I love him (no homo)

  • Judith Gonzalez
    Judith Gonzalez Vor 2 Tage

    I’m new to your channel and really found everything useful!

  • Jamie DO
    Jamie DO Vor 2 Tage

    Loved most hacks, however the broom kept sliding off the chair

  • The Don
    The Don Vor 2 Tage +1

    1:15 holy shit, that fridge is bigger than my whole damn kitchen!

  • Leslie Billiot
    Leslie Billiot Vor 2 Tage

    Hey Jeff. I seem to always get dizzy when I go out and jog. The dizziness doesn’t occur until after I stop the jog. I workout with weights and don’t feel any dizziness besides when I jog and catch my breath. What can be causing this

  • LRG 215
    LRG 215 Vor 2 Tage

    Did time...this just brings me back to those days had no issue doing all of these

  • Emmanuel Anduaga Neria

    In spanish. Please

  • Abhishek Sharma
    Abhishek Sharma Vor 2 Tage

    As always loved the video.... Stay safe... Jeff can you please make a video on resistance bands workout, biceps, triceps, back, chest ..I saw the other video on your channel which includes resistance bands. Can you make some more

  • 歌のUta no Tori鳥

    But i don't live in mansion like u!

  • Arif Khan
    Arif Khan Vor 2 Tage


  • Frank Smith
    Frank Smith Vor 2 Tage

    These are getting funnier and funnier

  • Sherwin Fernandes
    Sherwin Fernandes Vor 2 Tage

    Don't forget that Tyrone for Fitness addict beat him in physique competition in 2016

  • Robert Witten
    Robert Witten Vor 2 Tage


  • kevin olivera
    kevin olivera Vor 2 Tage

    Se siente raro sin el traductor 😂🤣

  • Lo Licon
    Lo Licon Vor 2 Tage +1

    I’ve been using the toilet paper packs

  • uH
    uH Vor 2 Tage

    Jess looks like he could be a sibling of Ángel Di María (football player)

  • Samir Mandal
    Samir Mandal Vor 2 Tage

    Hi J! How do you recover from strains, say in your shoulder blades?

  • Saurabh Rana
    Saurabh Rana Vor 2 Tage

    Nice start .. 😂😂😂

  • Vivian Li
    Vivian Li Vor 2 Tage

    U r the best!