The best home workouts do not necessarily mean that you will need a ton of tools- or any tool- other than self-body weight. That is good news for many who do not have kettlebells, dumbbells, fitness bands, and other workout equipment at home.
If you do not have a lot of exercising equipment, at-home bodyweight exercises are of great help as they let you follow your fitness regimen. You might feel that you have limited options if you do not have a rack full of exercise equipment, but this is not true. You can do bodyweight exercises to work out nearly all the muscles in your body, from quads to the butt to the chest to the core.
Bodyweight exercises are not only great for building strength, though: These home workouts can be used as a cardio routine, mainly when you select moves that are simple to upgrade in intensity and perform them in such a manner- generally circuit-style, with less rest. Also, there are lots of bodyweight workouts out there, which means the possibilities of such home workouts are endless, and here, we have rounded up a list of them for you.
Whatever is your intention behind the workout, this list of best home workouts has everything covered. Try these exercises and find out which one is your favorite!
10 Home Workouts for a Healthy Body
Lunges- It is one of the common home workouts which is quite simple to perform. Challenging your balance is an important part of a well-rounded workout routine. Lunges do that. It promotes functional movement and at the same time increases strength in your glutes and legs. For performing this exercise:
Ø Begin by standing with your feet width apart and arms down by your side.
Ø Move a step forward using your right leg and bend your right knee while doing so.
Ø Stop when your thigh is in a parallel position to the ground. Make sure that your right knee does not cross your right foot.
Ø Push your right foot and come back to the starting position. Repeat the process with your left leg.
Ø You must carry out 10 reps for 3 sets.
20-Minute HIIT Workout for Your Joints- Many at-home workouts are chock-full of plyometric moves, which is a great exercise for some, but not a great choice for those who have problems in their joints. HIIT workout was recommended by Colleen Conlon, the fitness instructor of the Equinox group. This exercise is kinder on the joints compared to other HIIT workouts, as it includes low-impact moves like crab toe touches and sidekicks. There are a few moves that are of a bit higher impact, like the skater hops, so if you are not confident that this exercise is safe for you, first consult your physical therapist or doctor.
Squats- This is one of the common home workouts that can be easily performed at home. This home workout increases the strength of the lower body and improves flexibility in your hips and lower back. As this exercise engages a few of the largest muscles in the body, they burn many calories.
For performing this exercise, you must first stand straight, by keeping your feet wider than shoulder-width at a distance and keep your arms at your side.
Lock your core and keep your chin and chest up, push the hips back and bend the knees like you do when you sit on a chair.
While performing this exercise, make sure you do not bow your knees outward or inward. Bend down till your thighs come parallel to the ground, bringing the arms out in a comfortable position. Stop in that position for one second. Then, extend the legs and come back to the starting position. You must complete 3 sets of 20 reps each.
Full-Body Cardio workout- Looking for a home workout that works for your entire body? If yes, then this is the right exercise for you. Discovered by Eisinger, the workout has five moves, which work everything including your legs, shoulders, and core. After you complete the circuit for your selected number of rounds, you will end with an AMRAP (as many reps as possible) finisher.
Plank-based workout for the core- Yes, it is possible to work your arms using your body weight. One of the best home workouts is to do this is through alterations of the plank, where your triceps and shoulders get into work. Designed by a certified trainer, Lita Lewis, this workout starts with skaters to get the blood pumping and takes you down to the floor for the next three moves, i.e., shoulder tap, push-up, plant forearm reach.
The 2nd circuit is also performed on the plank variations, with the forearm and jack plank. You need to hold the plank for a good amount of time with these moves, so if it is too difficult to maintain then go down to your knees to make it a bit simpler.
Dumbbell presses overhead by standing- Compound exercises, which use multiple muscles and joints, are perfect for the busy ladies as with this one exercise they can work on various parts of their body. Standing overhead press is not only regarded as one of the best home workouts for shoulders but is also good for the core and upper back too.
To do this exercise,
Pick a set of dumbbells. It is recommended to start with 10 pounds. Stand by keeping your feet shoulder-width at a distance. Move the dumbbells overhead so that the upper arms come parallel to the floor.
Hold your core, start pushing up till your arms extend over your head. Do not lift your head and neck. After a small pause, bend the elbows and lower the weight down till your triceps come parallel to the floor. Complete at least 3 sets of 12 reps each.
4-Move 30-Minute cardio exercise- It is another important exercise in the list of home workouts. With this kind of full-body home workout, which was designed by Eisinger, the objective is to move through three different moves, including bird-dog crunch, froggers, and a 3-point toe touch- as fast as possible. This workout doubles the cardio routine, so try it if you want to sweat it out. It is a great workout for beginners.
5- Minute plank workout for your core- Planks are a great choice for working your abs, but if you do it correctly, you will challenge your legs, but, and shoulders. Coined by Marturana Winderl, this bodyweight workout utilizes five variants of the planks, including plank jacks and plank up-downs. Follow these tips to make a plank exercise effective before you start so that you can ensure you are getting the most of each workout.
Deadlifts using single-leg- This is another workout that improves your balance. Single-leg deadlifts need stability and strength in the legs. You will require a light to moderate weight dumbbell to perform this exercise.
Start by standing with a dumbbell in your right hand and bent your knees slightly.
Hinging at your hips, start kicking your left leg at your back, reducing the dumbbell down towards the ground. Once you reach a comfortable position with your left leg, slowly return to the initial position in a controlled way. Make sure at the time of movement, your pelvis stays close to the base. Repeat this exercise 10 to 12 times before you move the weight to your left hand and start the same steps with your left leg.
Burpees- This is an exercise that many love to hate. It is a super-effective whole-body exercise that offers great value for money for muscle strength and cardiovascular endurance.
Begin by standing upright with your feet shoulder-width at a distance and your arms by your side. By keeping your hands in front of you, begin to lie down. Once your hands reach the floor, bring your legs back to a pushup position.
Bring your feet as close to the hands as possible, keep them outside your hands, if necessary.
Stand straight, bring your arms over your head, and then jump.
For best results, a beginner must complete 3 sets of this exercise.
So, next time when you want to start a workout at home to keep yourself fit, start with any of these exercises.