There was a time not too long ago when I gave little thought to my fitness routine. However, several years back, I started doing workouts at home, and it is one of the most rewarding experiences. I lost weight and got in better shape than ever before.
Subsequently, I saw a significant boost in confidence that carried over to all aspects of my life. That is why I am committed to helping other people who are like me enjoy the fulfillment of working out at home.
Table of Contents
- Why Should You Workout at Home?
- Best Core Workouts at Home
- Best Leg Workouts at Home
- Best Arm Workouts at Home
- Best Back and Chest Workouts at Home
- Getting the Best Results
Why Should You Workout at Home?
So many people want to get in shape, but they fall short of fitness goals because they are uncomfortable going to the gym or they do not have the time. Joining a gym is one thing but going to the gym consistently takes a ton of effort.
To get in shape, you do not have to go anywhere. You can start a fitness regimen in your living room with a few simple tools and add to your home gym as your journey progresses. Start with the basics and move on to more advanced workouts as you feel more comfortable.
I assure you, your investment is well worth the time and money. Once you have a solid routine and equipment, you can get in shape whenever you have some spare time. Most people falsely believe you have to work out for hours on end to achieve the body you want, but that is not true.
However, you do need to know what exercises are useful and how to do them properly, so you maximize your efforts. Keep reading to learn about the best workouts you can do at home.
Best Core Workouts at Home
Working out your core is extremely important. Having a toned core offers support to your entire body and keeps you balanced. You use these muscles to do almost all your daily activities. So, it is crucial to work out your core regularly to maintain strength as you age.
When you do planks, you want to hold the position for about 60 seconds or as long as you can to start. Rest for about 30 seconds to a minute between them and try to do at least three.
Planking is similar to the position you do push-ups in, but instead of being up on your hands, you rest on your forearms and toes. It is essential to make sure that your back, legs, butt, and head are completely straight the entire time.
2. Renegade Row with Push-Ups
Start with a barbell in each hand in a push-up position. While you are in the push-up position, lift your right arm with the dumbbell so that the hand is parallel with the side of your body. Then put the weight back down, and as you do, do a push-up. Next, repeat with the other side and continue to alternate sides.
3. Pull-Up Bar Core Exercises
Using a pull-up bar is a great way to get an excellent core workout. Plus, exercising with a pull-up bar is fun once you know how to use it properly.
4. Leg Raises
Leg raises are easy. Just hang from the bar and raise your legs, so they are parallel to the floor. Try to do three sets of ten. If you cannot do ten reps to start, do as many as you can.
5. Knee Raises
Knee raises are similar to leg raises, but instead, you pull your legs up in a bent position. These are a bit easier for beginners. So, if you are struggling with leg raises, give knee raises a try.
6. Hanging Crunches
These are exactly what they sound like. Just hang from the bar and do a basic crunch from the hanging position. Hanging crunches are a great workout for your abdominals.
Best Leg Workouts at Home
You do not need a lot of fancy equipment to start leg training, but you do not want to skip leg day. Much of the power in your body comes from your legs. So, keeping your legs toned is essential.
Using proper form when you do squats is extremely important because it helps you get the best results and protect you from injury. Plus, the squat is the base of many leg workouts.
Make sure your legs are a little wider than your shoulders, and your head is up looking straight out. Your arms should be at your sides. Then, lower your upper body like you are sitting back and bend at your knees. While you squat, raise your arms, so they are straight out in front of you.
8. Squat Jumps
To do squat jumps, you need to first stand with your legs separated. Then, bend down into a squat with your butt parallel to the floor. Once you are in a squatting position, jump up and raise your arms over your head as you jump. When you come back down, lower your arms and return to the squatting position.
9. Side Squats
Start by standing with your legs together and your hands folded over each other in front of your face. Then with your left foot, step to the side and into a squatting position. Then, return to a standing position and move your left leg back, so you are again standing with your feet together. Next, do the same with your right leg.
10. Walking Lunges
With your legs slightly apart, step forward with your left leg and bend into a lunge. Then bring your right leg forward to meet your left as you stand up. Next, step forward with your right leg and bend into a lunge. Continue across the room.
Leg Exercises Using Weights
Once you gain experience working out, you will probably want to add weights to your fitness routine to see even greater results. You can do squats, side squats, and walking lunges with hand weights or kettlebells. Below are some other exercises you can do using weights.
12. Gauntlet Squat
The gauntlet squat is a great exercise. Start in a standing position holding a kettlebell or dumbbell with both hands at your chest. Then lower your upper body into a deep squat, making sure your butt goes slightly past your knees.
13. Kettlebell Swing
Place a kettlebell in front of you on the floor. Bend at your legs so your back is completely flat and your knees are slightly bent to pick the kettlebell up. When you grasp the kettlebell, it should be directly in front of your eyes.
Next, return to a standing position and gently swing the kettlebell between your legs, bending your knees slightly, but not into a squat position. Then, straighten back up into standing position. Make sure you have proper form to avoid any strain on your back or joints.
Best Arm Workouts at Home
Working out your arms is a great way to look better in your clothes and to gain confidence. Having good arm strength helps you maintain mobility and independence throughout your life. Arm workouts at home are super easy, too. So, there is no excuse not to do them.
Pull-ups are an extremely effective arm exercise. However, they are pretty tricky if you have not been working out. Give them a try, but do not get discouraged if you are not able to do many. Just start with a couple at first then add more as you build your arm strength.
With a dumbbell in each hand, stand with your arms at your sides. Turn your arms so your palms are facing forward. Then, simultaneously raise your arms into a curling motion. Continue to do ten reps on each side. Take a break, then do two more sets.
16. Double Floor Press
Lay on the floor with your knees bent like you are going to do sit-ups. Then take a dumbbell or kettlebell in each hand. Push straight up with both arms, so they are straight out in front of you. Continue doing this for ten reps.
17. Lateral Plank Walk
Start by doing a push-up, then instead of going back down, take a step to the left with your leg and move your left arm over. Remain straight with your core muscles engaged and continue walking from side to side.
Best Back and Chest Workouts at Home
Back and chest exercises are essential, especially since so many people spend most of the day on their computers. Working out these two muscle groups helps to eliminate the back pain many people suffer from as a result of slumping over.
Believe it or not, a lot of people who suffer from upper back, shoulder, and neck pain have tight chest muscles, so working out the back is a perfect way to loosen the chest muscles and alleviate the pain.
18. Standing Chest Press
Stand with your feet shoulder-width apart and your arms bent at a 90-degree angle in front of you. Then, move your arms out to the side of your body, keeping them bent. Continue doing this, moving your arms from your side to the front of your body. You can do this with or without weights.
19. Wide Row
Sit on a chair and bend at your waist, so you are at a 45-degree angle with your back straight. Grab a dumbbell in each hand and use your back muscles to lift the weights while bending your elbows. Stop when the weights are at your chest, then lower them back down and repeat ten reps to complete a set.
20. Bent-Over Row
Stand on a resistance band with your feet shoulder-width apart. Then, bend down at the waist keeping your back flat and bend your knees slightly. With the resistance band grasped in both hands, bring your arms up, so your hands are level with your ribs, keeping your arms close to your body as you pull them up.
21. Chest Fly
Lay on the floor with your knees bent. Hold your hands together in front of your face with a dumbbell in each hand. Lower your arms down, so your elbows are bent at a 90-degree angle, then bring your arms back up to meet again in the middle.
Getting the Best Results
Keep in mind that many factors affect the results of your best home workout. When you start doing exercises at home, it is vital to make changes in other areas of your life as well, so you get the best results.
Make sure you are consuming plenty of protein and nutrient-rich fruits and vegetables. Consuming a balanced diet helps you work out harder. It also helps your body repair faster, which gives you better results.
Staying hydrated while you work out helps you perform better and avoid headaches, muscle cramps, and cardiovascular problems. For moderate exercise water is great, but during intense workouts you should consider drinking a sports drink that contains carbohydrates and electrolytes.
For best results, consume a bottle of water two hours before working out. During your exercise, drink eight ounces every 20 minutes. Thirty minutes after you finish, have another eight ounces.
You probably know that it is crucial to stretch, but it is a step a lot of people forego when they start working out. Stretching is not only essential to preventing injuries, it helps you get better results from your workout. You should do light stretching before your workout to warmup and deeper stretches after your workout to relieve tight and over-worked muscles.
Switch It Up
Getting a great body does not come from doing the same exercises every day. Workouts at home are all about making it easier to get in better shape. When you go to the gym, it is all too easy to get on the same machines.
Working out at home allows you to get out of your comfort zone. So, make sure you are changing up your routine to work different muscles. Experiment with different things, because you never know what exercises you will enjoy.
When you begin doing weight and resistance training, make sure that you take time to allow your muscles to rest. It is during a period of rest that the muscles repair and grow larger. Taking time off between workouts is crucial when your goal is adding muscle mass.
Working out at home is just as effective as going to the gym. You do not need a lot of equipment to get started either. Simply using your body weight is an excellent way to get in shape. After you are comfortable doing some simple exercises, adding in some weights will make your workouts more difficult and help you see even greater results..
The best way to get in the routine is to start. Once you get started, you will find it easier and easier to stick with it. Eventually, working out will become an important part of your daily life and an activity you will not want to pass up.