You don’t have to join a gym or take classes to get fit; there are all kinds of at-home workouts that can help you get into shape. Workouts at home can easily fit into any busy schedule. You can get up half an hour earlier than usual and kick off your day with a workout, or you can get some exercise after work to help you destress and get into relaxation mode for the evening.
Some people buy gym equipment to work out at home, but others simply find a few exercises they can do easily in a small space. This guide focuses on the latter. It offers tips on creating workouts at home, and it provides a list of exercises you can easily incorporate into an at-home workout.
How to Start Workouts at Home
Workouts at home can include all kinds of elements. You don’t need to invest in fancy gym equipment or buy weights; just develop a workout that uses your body weight for resistance. Here are some tips to help you get started.
Start Slowly
You don’t have to move mountains. A little bit of exercise is better than nothing. Start with 10 to 20 minutes per day, and lengthen your workout sessions as you feel stronger and fitter.
Modify Workouts as Needed
Most at-home workouts can be modified to suit beginners. Push-ups, for example, can be done on your knees until you’re ready to do them the traditional way. A quick online search can help you find modifications for most popular exercises.
Push Through the Hard Days
There will be days when you don’t want to work out at all – remember, everyone goes through that when they’re first getting started with a routine. Push yourself to work out on these days, even if you’re feeling slower or more sluggish than you like.
Get support to help yourself with your workouts at home. Being accountable to a workout buddy can help a lot, even if you just check in with each other to ensure that you both worked out. Consider also looking into resources such as virtual group classes.
Full-Body Workouts at Home
A full-body workout strengthens your entire body, while those that focus on specific muscle groups can create imbalances. Full-body workouts typically include exercises that use multiple muscle groups simultaneously, and because they use a high percentage of your muscle mass, they also burn more calories.
Here are some exercises to include in your full-body workout. Just be careful not to jump around and create too much noise if you live in an apartment.
Lunge Switch Jumps
This full-body exercise works out your legs and upper body, and it uses your core for stability. Start in a lunge position with your right leg in front, push off the ground, and jump into the air. Land in a lunge position with your left leg in front, and repeat with 10 reps on each side.
Tricep Push-Up and Kick Back
This exercise strengthens your chest and abs as well as your arms, legs, and even your back. Start in a push-up position with your knees on the ground. Lower your chest to the ground like you’re doing a push-up while you raise one leg into the air. Come back to the starting position and repeat with the other leg.
Lying Leg Raises
This exercise focuses on your ab muscles. You simply lie on your back and lift your legs to the sky while keeping them straight. Make sure not to lift your rear off the floor if you want to get the most out of this exercise.
Bridge Dips
You can stay on the ground for this leg workout, which also strengthens your abs and lower back. Lie on your back, raise your knees, and pull your feet closer to your rear. Keep your hands flat on the floor, squeeze your glutes, and lift your hips in the air into a bridge position. Lower back to the ground and repeat 20 times.
Planks With Leg Lifts
Planks are a great inclusion in workouts at home because they are easy to do, and they give your abs and arms a great workout. Adding the leg lift ensures your legs, shoulders, and back also benefit. Get into a high plank position with your arms fully extended – you should support your weight with your hands rather than with your forearms, as you do in a traditional plank. Squeeze your abs and glutes as you lift your right leg straight into the air. Lower and repeat 10 times and then do the workout with the other leg.
Classic At-Home Workouts
You don’t have to get complicated, and you can start with a simpler workout than the exercises listed above. You may want to start with five push-ups, 10 squats, 16 planks, and 20 jumping jacks. These iconic exercises work every part of your body, and they get your heart beating.
Choose a few of these exercises and try doing them in circuits. Set a timer for 10 minutes and work through several reps of each of your exercises. Repeat if you get to the end of the list and the timer still hasn’t rung. Take a one-minute break to cool off after the 10 minutes have elapsed, then start over from the beginning with another 10-minute circuit.
You can lengthen these workouts as you increase your stamina, but 20 minutes is a great starting point, and getting your heart rate up for this amount of time offers significant benefits to your health.
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