Tired of being unfit? Lacking confidence in your body? Just want to get healthy for your family or yourself? There’s no better time to start working on your health fitness than now! But, like with any major commitment in life, there are a lot of things that can get in between you and being in the best shape of your life. One of the most common excuses? Not having enough time to hit the gym.
Here’s the thing though: you don’t need a gym membership to work out! Sometimes, the best and most effective workouts are actually done at home. Even better? Since you’re getting your daily dose of sweat in from within the comfort of your own home, you don’t have to carve hours out of your day. All you need is to dedicate 30 minutes in the morning (or whatever time in the day works best for you) to squeeze in a sweat session.
If you’re scoffing at the thought of a home workout because you don’t think it’ll do you much good or if you feel like home workouts are just for beginners, think again. Some fitness professionals swear by home workouts because of their convenience. The effectivity of your home workout rests in what program you put together and what exercises you’re incorporating into your regimen. You’ll also have to tweak depending on your fitness level and capabilities. In this case, what workouts should you be doing? Well, if you’ve got a resistance band, a few dumbbells and a pull-up bar or a substitute for one, we’ve got some simple but effective workouts programs for you to try out at home.
Beginner Home Workouts
If you’re new to fitness or are starting your journey to healthier living from ground zero, do not fret! This is the time to ease yourself into a workout program and to get acquainted with the basics of weight loss and fitness in general.
When you start working out, take time to teach your body proper form so that you can make sure each exercise you perform is as effective as possible. For example, one thing that a lot of people have to teach themselves is to focus on keeping their weight on their heels during exercises targeting muscle groups in the legs and back.
Another thing to bear in mind is to keep your upper arms tight by your side when going upper body exercises to keep your elbows stable. Without further ado, here are some workouts to try as a beginner for different muscle groups.
Lower Body: You’ll need dumbbells, resistance bands and something to step up on for this program. This work out contains 5 different exercises starting with Plie Dumbbell Squats then followed by Bridges, Step-Ups with Knee Raises, Resistance Band (or Lateral Band) Walks, and finished with Bent Over Two-Dumbbell Rows. Each exercise requires 3 sets of 12 reps.
Upper Body: For these exercises, you’ll need a chair or a bench and some dumbbells. The first exercise is a standard push up, which you can modify to make it more suitable to your fitness level. Next are Standing Military Presses followed by Side Lateral Raises, both to be performed with dumbbells. The last two exercises to round off this program are bench dips and Standing Dumbbell Triceps Extensions. Just like the lower body program, each exercise should be done in 3 sets of 12.
Intermediate Home Workouts
Moving from a beginner’s level to an intermediate level means that it’s time to crank up the intensity on your workouts. You’re going to start wanting to attack your body from all angles with more dynamic workouts and circuit training. For these programs, if you’ve got resistance bands, they’re a great way to keep your muscles in constant tension. They’re also a great way to make your workouts more challenging if you’re finding them a bit too easy but can’t move on to advanced workouts yet. Alternate these intermediate workout programs in a week to make sure you work on your whole body in regular intervals.
Lower Body Circuit: This circuit contains 7 workouts while the circuit should be completed twice as quickly as possible while still keeping proper form. Kick start your workout with 80 mountain climbers then get on all fours and transition into 10 reps of Glute Kickbacks per leg. Next, do 10 Thigh Abductors per leg and 25 Body weight Squats before doing 10 Side Lunges per leg and 15 Single Leg Glute Bridges per leg. End your circuit with 15 Ball Leg Curls.
Upper Body Circuit: There are 6 exercises to do in this program. You actually won’t need any equipment other than a stability ball for this circuit. Start your circuit with 30 jumping jacks before following that up with 25 reps of Bent Over Two-Dumbbell Rows. Next, do 25 Dumbbell Bicep Curls, 10 Alternating Deltoid Raises and 15 reps of Standing Wood Chops per arm. Round it off with 15 repetitions of Seated Bent-Over One-Arm Dumbbell Triceps Extensions per arm. Repeat this circuit two times.
Advanced Home Workout
Ready to move into advanced workout programs? Now it’s time to attack your muscles as intensely as you possibly can by performing high intensity exercises in as little time as possible. These kinds of workouts will really challenge your endurance and build your cardiovascular health. When doing these circuits, remember to focus on your form, stability and balance so you’re getting the most out of your workouts and movements.
Start this high intensity interval circuit with 15 split jumps. Follow this up with 4 sets of 30 mountain climbers to really get your heart going. Next, drop into 15 pushups before getting back on your feet and hitting 15 powerful jump squats. Cap off your circuit with 20 side lunges per leg. Try to complete this circuit as many times as you can in 20 minutes. If you can’t do these exercises back to back, you can rest for 30 seconds between each exercise.