The gym is not the only place to get fit. For those of us who cannot access a gym right now, compact home workouts are the way to go. By following basic principles of strength building and cardio, it is possible to get and stay fit without having to leave the house.
Why Home Workout Routines?
- No gym membership fees.
- Flexible scheduling.
- Can be done from the comfort of your own home.
- No wait times for equipment.
The Basics of Building Strength at Home
Building strength does not always require a gym membership and can easily be done from home, using minimal equipment. There are three basic principles to consider when building muscle:
- Variables: keep changing up the exercises, intensity, reps, and sets to keep your muscles guessing.
- Frequency: the more often you are able to workout, the quicker you will see results.
- Progression: progressively challenge yourself to increase the intensity of your workouts.
Basic Home Workout Equipment
In order to do an effective strength-building workout at home, you should have at least the following equipment:
- Kettlebells or dumbbells or resistance bands
- Barbell and plates
- Pull up bar
- Ab wheel
- Exercise mats
Getting Your Cardio On
Cardio is an important part of any workout routine and can easily be done from the comfort of your own home. Some examples of ways to get your cardio in include:
- Walking or jogging up and down the stairs.
- Jumping jacks.
- High Knees.
- Jump Rope.
Compact home workouts are an effective way to build strength and stamina without having to go to the gym. By following the basics of strength building and cardio, and using the basic home workout equipment, you can get fit from the comfort of your own home.
How can I get a full body workout without going to the gym?
1. Jumping jacks: Start with your feet together and your arms down at your sides. Simultaneously jump your feet out to the side and raise your arms up above your head. Reverse the movement and bring your arms and feet back together.
2. Lunges: Stand tall and step your right leg forward, bending your knees and lowering your hips straight down. Push back up to a standing position and repeat on the opposite leg.
3. Push-ups: Get into a plank position and lower your chest toward the floor while keeping your body in a straight line. Then, press back to the starting position.
4. Squats: Stand with your feet shoulder-width apart and extend your arms in front of you. Bend your knees and lower your hips toward the ground until your thighs are parallel with the floor. Press back up to standing.
5. Burpees: Start in a standing position. Squat down, put your hands on the ground, and jump back into a plank position. Lower your chest to the ground and push back up to a plank. Jump your feet forward to meet your hands, stand up, and jump into the air.
What equipment do I need for a full body workout at home?
For a full body workout at home, you will need a selection of equipment, depending on the exercises you plan to do. Common items for a full body workout include dumbbells, a barbell, an exercise mat, a jump rope, an exercise ball, and a resistance band. You may also need access to an incline, decline, and flat bench, as well as various tools for stretching and core exercises.
It’s also a good idea to invest in PushUp bars, step platforms, and mounting systems so that you can do exercises such as push-ups, pull-ups, and dips on your own. Additionally, you may want to invest in an adjustable weight bench and squat rack so you can do more advanced exercises.
What exercises can I do at home to get a full body workout?
1. Push-Ups – A classic bodyweight move that works your chest, arms, back, and core.
2. Squats – An excellent compound move that works your full lower body, including your quads, hamstrings, glutes, and calves.
3. Glute Bridges – A great way to strengthen and tone your butt, abs, and lower back.
4. Reverse Lunges – A great move for your glutes and legs that also helps improve balance and stability.
5. Burpees – A high-intensity move that strengthens your upper and lower body and gets your heart rate up.
6. Plank – An amazing move for your core strength, lower back, and posture.
7. Mountain Climbers – An awesome way to increase your heart rate and get a great full body workout.
8. Jumping Jacks – A great cardio and full body move that helps increase agility and coordination.
9. Tricep Dips – An excellent solo move for toning your triceps and building upper body strength.
10. High Knees – A great way to flush out your lower body and increase your cardio endurance.
What equipment do I need for a full body home workout?
1. Resistance Bands: An affordable and versatile option for home workouts. Use them for workouts such as bodyweight squats, rows, and pull ups.
2. Dumbbells: A great option for strength training exercises such as chest presses, overhead presses, squats, bent over rows and lunges.
3. Kettlebells: Kettlebells are a great tool for full body movements such as swings, snatches, and goblet squats.
4. Yoga Mat: A yoga mat is a must-have for bodyweight exercises such as plank, mountain climbers, and push ups.
5. Jump Rope: Jump ropes are a fantastic tool for cardio and endurance training. Use them to burn calories and improve your coordination.
6. Pull Up Bar: A pull-up bar is a great way to work your back and arms. It is also a great tool for basic core exercises.
7. Medicine Ball: Medicine balls are a great tool for explosive exercises such as slams, wood chops, and wall ball throws.
8. Stability Ball: A stability or exercise ball can be used for a variety of core and bodyweight exercises.
9. Exercise Step: Exercise steps are great for a variety of plyometric and cardio moves. Use them for step-ups, box jumps, and burpees.
10. Foam Roller: A foam roller can help loosen tight muscles and improve mobility. Use it to target specific muscle groups after a workout.