Staying fit from your own home is easier said than done. Establishing an at-home workout routine requires dedication, hard work and creativity. Don’t overwhelm yourself by creating a complex series of exercises. Instead, start with simple exercises that can easily be modified to increase in difficulty as your skill and strength increases. Here are seven simple exercises to add to your at-home workout routine.
Jumping jacks are an aerobic exercise that works your arms, shoulders, chest, glutes and legs. To do a jumping jack, start with your feet together and arms at your side. Jump, spreading your feet to shoulder-width apart, and swing your arms up to meet above your head. You can complete a set of 15 or whatever feels comfortable for you.
Push-ups are a classic exercise that mostly works your chest, shoulders and triceps. They’re an effective upper body move that you can do almost anywhere. Modify them to your strength level; do full-body push-ups to start and eventually move to more challenging versions such as inclined or decline push-ups.
Chair dips are an exercise that is usually done with two chairs, but they can also be done with a sturdy bench or a staircase. Sit sideways on the edge of the chair. Place your hands beside you, gripping the edge of the chair. Straighten your legs in front of you and slowly lower your body downward. When your elbows are at 90-degree angles, push back up.
Leg raises target the lower abdominal muscles. Lie on your back and raise your legs, keeping a slight bend in your knees. Hold your legs up for a few counts and then slowly lower your legs. As you gain strength, you can increase the difficulty by adding weights and increasing the hold time.
Squats are a lower body exercise that primarily work your glutes and quads, but also activate other muscles in your legs. Stand with your feet shoulder length apart and bend your legs at a 90-degree angle. Make sure that your chest is up and your back is straight. You can increase the difficulty with weighted squats or single-leg squats.
Crunches are the go-to abdominal exercise. Lie flat on your back and with your feet flat on the floor. Cross your arms over your chest, engage your core and lift your shoulders off the ground. At the top of the crunch, you should be at a 45-degree angle. To switch it up, you can do side crunches or reverse crunches.
Arm circles are a whole body warm-up exercise that increases your heart rate and activates your muscles. Stand with your feet shoulder-width apart. Take both arms out to your sides and make “circles” with your arms. Increase the speed and size of the circles as you exercise.
It can be challenging to stay motivated and consistent with an at-home workout routine, but start by adding these seven simple exercises. Once you are comfortable with the exercises and start to gain strength, you can increase the difficulty or add more complex moves. With dedication, you can reach your fitness goals from the comfort of your own home.
What exercises work best for an at home workout?
1. Push-Ups: Push-ups are one of the simplest and most effective exercises you can do without needing any equipment. They challenge your entire body as you balance from your hands and toes.
2. Squats: Squats are one of the best exercises for strengthening your legs and core. They involve sitting back into an imaginary chair and standing back up with power.
3. Lunges: Lunges work the same muscles as squats, but with a different angle. Try walking lunges or reverse lunges to further challenge your body.
4. Burpees: Burpees are a full-body exercise that will get your heart rate up quickly! Do as many as you can in a minute, or try to do 10 reps with a 5-second break between them.
5. Planks: Planks are a great way to target your core and back. Try starting in a high plank position, then lower your arms and body to a low plank. Hold for 20-30 seconds.
6. High Knees: High knees are a great cardio exercise that you can do almost anywhere! Start standing and bring your knees up to your chest quickly. Do as many as you can in a minute or two.
7. Jumping Jacks: Jumping jacks are a great way to get your heart rate up and work your whole body. Start with your feet together and arms at your sides, then jump out with your arms and legs as wide as possible. Jump back in and repeat!
What equipment is needed for an at-home workout?
1. Exercise mat
2. Resistance bands
5. Jump Rope
6. Medicine ball
7. Stability ball
8. Plyometric box
9. Foam roller
10. Pull-up bar
What type of exercise can I do at home without equipment?
At home workouts without equipment can include bodyweight exercises such as squats, lunges, burpees, mountain climbers, planks, pushups, and situps. You can also perform high intensity interval training (HIIT) workouts that include exercises such as jump squats, jumping jacks, and jumping rope. Finally, you can do yoga, pilates, and stretching exercises to improve your flexibility and balance.