Best Home Workouts
Could it be you are not ready for the stress of the gym and looking for simple exercises to do at home? Not a problem. There are many simple and yet powerfully effective exercises that can be done anytime you have a few minutes and without leaving the house. You can easily create the perfect home gym that has everything you need in your own space. So, if you are not sure where to start or don’t know the moves because you are new to all and just starting out, here’s just a few of the tried and tested best workouts to help you get started.
1. Jumping Jacks
The jumping jack, known as the star jump, is one of the easiest cardio exercises around to pump up your heart rate. Try for 25 over 2 minutes and clap your hands overhead to help you keep time.
Sit-ups are simple and very effective. In the beginning, a set of 20 is enough. Increase it to 50 once you get the hang of it. Try sit-ups without support for a fuller workout.
It’s certainly one of the best ab workouts for home to help tighten the belly and getting six-pack abs. Work on getting up to three sets of 20 crunches to work out the abdominal muscles. For a more intense workout, check out our list of the top ab machines on the market.
4. The Mountain Climber
This exercise engages every muscle in your body while increasing your heart rate. With extended legs, drop into a high plank position, putting the weight on your hands and feet. With a balanced core forming a straight line from your toes to your shoulders, lift one knee to bring it up to your chest. Return to the starting position and repeat with the other knee. Keep switching legs for 10 reps. This is definitely one of the best bodyweight exercises there is.
Try this exercise if you’re looking for the best leg workouts at home. Lower your hips from standing, bringing your thighs parallel to the floor at knee level, then stand back up into the standing position. Doing sets of 10 two times is a good way to start. If you are into a more advanced workout, perform this exercise using a squat rack for faster results.
6. Squat Jumps
Keeping your hips as the turning point, drop into a squat position so that your pelvis is aligned with the floor. Then, leap as high as you can to come back to the squat position. For an advanced workout, twist yourself to land in the opposite orientation. Repeat in sets of 10 twice, and of course, make sure you have some suitable workout underwear for men on.
7. Single-Leg Squats
The single-leg squat one adds equilibrium and steadiness to a classic squat. Stand straight and keeping your core engaged, push your one leg forward. Drop down onto your knee so your thighs are aligned with the floor. Pull your body up by shoving in your heel to return to the starting position. Complete 3 sets. If you have trouble balancing, holding a free weight in front of you will help.
8. Bulgarian Split Squats
Resembling the traditional squat, this movement calls for one leg to be off the floor and on the support behind you. It targets the same muscles as a simple squat. Make sure not to let your knee bend beyond your toes whilst balancing your weight on this bent leg. Complete a set of 10 of one side then shift to the other leg for another 10.
9. Bicycle Kicks
For this workout, lying on your back spread your legs in the air. Bend your knees and move as if pedaling a bicycle. Keep your hands under your head all the time and keep going for at least 60 seconds.
Lunges make toning muscles easy. Start with your feet hip-width apart. Step forward with one leg forward and a bent knee, while the other leg drops to the floor till the knee touches the ground. Push the heel of the forward leg to come back to the starting position. Complete a set of 10 on each leg, and make sure you wear some comfortable gym shorts.
11. Wide-Handed Push-Ups
From a plank position, adjust your hands wider than your shoulders. Keep a back straight and gradually bend your elbows and lower your body toward the floor. Pause with your core engaged, then lift your body back to the starting position. Complete a set of 10 to 20 reps.
Grip your free standing pull up bar with hands shoulder-width apart and hang with extended arms. Engage your core and by bending your knee lift your feet. Slowly, pull yourself up to the bar. When your chin is above it, slowly lower your arms downward. In the beginning, aim for 10.
The plank is the greatest core strength exercise that involves simply staying in a push-up position for the maximum possible time. At least 30 seconds. You don’t need any equipment besides a yoga mat.
Lie on the floor with your hand by your side and knees bent. Raise your hips by shoving through your heels flat to the floor. Bring up your shoulders and knees into a straight line. Your shoulders should never leave the floor. Complete 10 reps.
Dips can be done at home from a sturdy chair or kitchen counter. Sit on the edge and hold it firmly. Stretch your legs and dip down slowly towards the floor, shifting your weight onto the arms. Straighten and lift your body. Complete a set of 10 dips twice.
16. Calf Raises
Start by standing straight with your feet at hip-width facing a wall. Place your palms on the wall and lift your heels high to stand on your toes, then return to the starting position. Complete 20 reps.
You need an adjustable dumbbell for this traditional gym exercise. Stand straight, with your feet shoulder-width apart. Bend down and pick the weight keeping your back straight. Stand up with the weight. Repeat the exercise 20 times.
There are plenty of reasons for not choosing to workout at a gym and having your own home gym equipment. Some reasons are as simple as not having the membership fee in your budget or wrongly believing your unfit and untoned body isn’t ready to fit in. Even so, there is no need to give up having the body of an Adonis just because you can’t or won’t commit to exercising with the guys at the gym. Whichever of these old favorites you choose to try at home, give it go, learn it well, and stick with it. You will get top results just the same.