We have found numerous reasons to work out at home. Maybe you don’t have time to get to the gym, or you don’t feel comfortable working out in front of other people. Or you just don’t have the money to join a gym. Whatever the reason, there are plenty of ways to get fantastic workout ideas at home you may try from today.
15 Fantastic Home Workout Ideas According to Personal Trainers
Some of the most effective workouts can be done at home; many are easy enough to perform for 20 minutes or less.
Here are 12 of our favorite bodyweight exercises to add to your routine:
1. Jumping jacks
This classic cardio move gets your heart rate up and is a great way to warm up your muscles before a more intense workout.
To do a jumping jack, start standing with your feet together and your arms at your sides. Then, jump up and spread your legs out to the sides while bringing your arms up over your head. Jump back to the starting position and repeat. Aim for 3 sets of 20 jumping jacks.
Not only is the jumping jack a great cardio move, but it also works your arms, legs, and core. Plus, it’s easy to do and doesn’t require any equipment. So next time you’re looking for a quick workout you can do at home, consider adding some jumping jacks to your routine!
Squats are a great way to tone your lower body, and can be done with or without weights.
Start by standing with your feet shoulder-width apart. Keeping your chest up and core engaged, lower your butt down until your thighs are parallel to the ground. Push back up to the starting position. That’s one rep.
For the first variation, do a standard squat. Then, raise your arms straight out in front of you as you lower down. After that, do a sumo squat by widening your stance and turning your toes out. For the fourth, jump up as you squat down, and land softly in the squat position.
Do as many reps as you can for each variation, and then move on to the next. Rest for 30 to 60 seconds between each set. After you’ve completed all four variations, rest for two to three minutes, and then repeat the entire workout.
Squats are a great way to tone your legs and butt, and this workout will also help you build strength. So get ready to feel the burn!
Push-ups is one of the fantastic workout ideas for toning your arms and chest, push-ups can be done on your knees or toes depending on your fitness level at home. They are exceptionally a great way to tone your arms, chest, and core, and they can be done just about anywhere.
A simple push-up routine can be followed below::
- Start in a plank position with your hands directly beneath your shoulders and your feet hip-width apart.
- Bend your elbows and lower your body toward the ground, maintaining a straight line from your head to your heels.
- Pause when your chest is an inch or two from the ground, then press back up to the starting position.
- Do 10 to 12 reps, then rest for 30 to 60 seconds.
- Complete 3 sets.
As you get stronger, you can increase the number of reps and sets. You can also make the exercise more challenging by elevating your feet on a step or stool.
Lunges work your legs and butt, and can also be done with weights in your hands to make them more challenging.
Before you begin, warm up with a few minutes of light cardio. Then, start with your feet together and take a large step forward with your right leg. Lower your body until your right thigh is parallel to the ground and your left knee is pointing toward the floor. Return to the starting position and repeat with your left leg.
Do three sets of 12-15 repetitions on each leg. As you become more comfortable with the move, you can add dumbbells to increase the challenge.
Sit-ups are a great way to strengthen your core muscles. You can also make the exercise more challenging by adding weights or resistance bands.
To get started, lie down on your back with your knees bent and your feet flat on the floor. Place your hands behind your head or crossed in front of your chest.
Slowly lift your upper body off the floor and contracting your abdominal muscles as you go. Return to the starting position and repeat. Aim for 10-20 repetitions.
As you get stronger, you can increase the number of repetitions or add weights to make the exercise more challenging. You can also try different variations, such as holding your legs in the air or keeping one foot on the floor and one leg raised.
Sit-ups are a great way to tone your abs and improve your overall strength and fitness. With a little bit of creativity, you can find a variation that works best for you. So what are you waiting for? Give it a try today!
A plank home workout is a great way to get in shape without having to go to the gym. There are a variety of plank exercises you can do at home, such as the side plank, the front plank, and the reverse plank.
The side plank is a great exercise for your obliques, as well as your shoulders and hips. To do the side plank, lie on your side on a mat with your feet together and your elbow under your shoulder. Lift your hips off the ground and hold the position for 30 seconds.
The front plank is a great exercise for your core muscles, as well as your shoulders and triceps. To do the front plank, start in a push-up position with your hands shoulder-width apart and your feet hip-width apart. Lower your forearms to the ground, keeping your elbows under your shoulders, and hold the position for 30 seconds.
The reverse plank is a great exercise for your back muscles, as well as your glutes and hamstrings. To do the reverse plank, start in a seated position with your legs extended in front of you and your hands behind you on the ground. Lift your hips off the ground and hold the position for 30 seconds.
Burpees are a full-body cardio move that will get your heart rate up in no time. They can be modified to make them easier or harder, depending on your fitness level.
Burpees are a full-body workout that can be done anywhere, anytime. All you need is a little space and your own bodyweight to get started.
Burpees are a great way to get your heart rate up and burn some calories. They are also a great way to build strength and endurance.
Here’s a step-by-step guide on how to do a burpee:
Start in a standing position with your feet shoulder-width apart.
Lower your body into a squat position with your hands on the ground.
Kick your feet back so that you are in a push-up position.
Perform a push-up.
Jump your feet back to the squat position.
Stand up and jump into the air, reaching your arms overhead.
That’s one rep!
Burpees may seem challenging at first, but they will get easier with time. Remember to keep your core engaged and to breathe throughout the movement.
If you’re looking for a workout to do at home, give burpees a try!
8. Mountain climbers
The Mountain Climbers are a good way to get your heart rate up and your muscles working. They are also a great way to get in a quick workout when you don’t have a lot of time. Here is a mountain climber workout that you can do at home with no equipment.
Start in a push-up position with your hands shoulder-width apart and your feet together.
Keeping your core tight, bring your right knee up to your chest, then quickly switch and bring your left knee up to your chest.
Continue this alternating pattern for 1 minute.
After 1 minute, rest for 30 seconds and then repeat the circuit.
Mountain climbers are a full-body workout that will tone your arms, legs, and core. They are also a great cardio workout. This home workout is a great way to get in a quick and effective workout when you don’t have a lot of time.
9. Jumping lunges
This variation on the classic lunge is a great way to add some cardio to your workout.
If you’re looking for a challenging workout that you can do at home, choose jumping lunges. This move is not only great for toning your legs, but it also gets your heart rate up and makes you feel the burn.
To do a jumping lunge, start by standing with your feet together. Then, take a big step forward with your right leg and lunge down, making sure your right knee is at a 90-degree angle. From there, jump up, switch legs in the air, and land with your left leg in front. Repeat the move, alternating legs each time.
You can make jumping lunges even more challenging by adding weights. Hold a dumbbell in each hand as you lunge, or try wearing a weighted vest.
Start with three sets of 10 reps on each side, and work your way up from there. Remember to warm up before you start, and cool down afterwards with some stretches.
The side-plank is a great exercise for toning your obliques and strengthening your core.
Here’s a side-plank workout you can do at home:
- 1. Start in a side-plank position with your feet together and your weight resting on your forearm and the side of your foot.
- 2. Raise your hips so your body forms a straight line from your head to your feet.
- 3. Hold this position for 30 seconds, then lower your hips and rest for 30 seconds.
- 4. Repeat the exercise 2-3 times.
If you find the side-plank too difficult, you can modify the move by placing your knees on the ground. Or, if you want a greater challenge, you can try the side-plank with your top leg raised.
The Superman exercise is a great way to work your back muscles.
First, let’s start with the basics. Superman is a superhero who is incredibly strong and fast. He can fly, and he has heat vision. He’s basically a bad-ass.
Now, let’s get into the workout.
Superman Home Workout
– Jumping jacks: 30 seconds
– Bodyweight squats: 15 reps
– Push-ups: 15 reps
– Superman push-ups: 15 reps
– Inverted rows: 15 reps
– Bodyweight lunges: 15 reps each leg
– Superman planks: 30 seconds
– Foam rolling: 1-2 minutes
The Superman home workout is a great way to get strong and shredded. All you need is your body weight and a few minutes of free time.
Start with a warm-up of jumping jacks and bodyweight squats to get your heart rate up and your muscles warm.
Then, move into the main workout with Superman push-ups, inverted rows, and bodyweight lunges.
Finish with a cooldown of foam rolling to help your muscles recover.
Try heart and soul to do this workout three times per week for the best results.
12. Squat jumps
This plyometric move is a great way to add some power and explosiveness to your workout. This workout consists of four exercises that target your legs and butt. For each exercise, perform as many repetitions as you can in 30 seconds, then rest for 30 seconds before moving on to the next exercise.
- Squat jumps: Start in a squat position with your feet shoulder-width apart and your hands at your sides. From here, jump up as high as you can, landing back in the squat position. Repeat for 30 seconds.
- Split squat jumps: Start in a split squat position with your right leg forward and your left leg back, both legs bent at 90 degrees. From here, jump up and switch legs in midair, landing in a split squat with your left leg forward and your right leg back. Repeat for 30 seconds.
- Side-to-side squat jumps: Start in a squat position with your feet shoulder-width apart. From here, jump to your right, landing in a squat with your feet together. Immediately jump to your left, landing in a squat with your feet together. Repeat for 30 seconds.
- Butt kickers: Start standing with your feet together and your hands at your sides. From here, kick your right leg behind you, landing on your right foot with your left leg bent at 90 degrees. Immediately bring your right leg back to the starting position and kick your left leg behind you, landing on your left foot with your right leg bent at 90 degrees. Repeat for 30 seconds.
13. Eisinger workout
The beginners to exercise can consider doing the Eisinger workout, which comprises three moves. It’s a fantastic way of workout to ease into new ideas at home particularly for the beginners . Just follow the basic steps for 30 seconds and then rest. If you want to make the exercise more challenging, you can increase the time for each move.
You can also do various bodyweight workouts if you want to get in shape. These build upper body strength, flexibility, and muscle tone. If you’re uncomfortable using weights, you can use water bottles or other items that look like them. Alternatively, you can use a chair or a couch to simulate weight. You can perform bodyweight exercises on a yoga mat if you don’t have weights.
Another classic gym exercise that can be done at home is the deadlift. This is similar to a bench press, but you can perform the exercise on a bed, floor, or elevated surface. The goal is to use your abs to lift your head and shoulders off the floor and lower them back down with control. You can use your hands and knees to make the workout more challenging. Begin by placing them shoulder-width apart. Next, bend your elbows and lower your chest to the floor. Continue this exercise for about 20 reps.
The Bottom Line
The most effective at-home workouts do not require a gym membership, heavy equipment, or expensive equipment. Many people don’t have much money to purchase at-home exercise equipment, and not everyone has access to that kind of equipment. However, you can improvise and utilize things you already have at home.