Exercising is one of the most important things that we can do. It is beneficial to both our mental and physical health. Apart from that, working out keeps us younger, and gives us much needed energy to go through our lives and overcome challenges. Going to the gym is the most common way to workout, but what if you are not able to, or you just don’t have the time to go there? If that is your case, exercising at home can be a great option. Here are some tips and suggestions for your at-home workouts.
Home Workout Equipment
Even though you probably can’t have all the equipment of a professional gym, it’s not a bad idea to have some workout gear at home. A couple of dumbells and a barbell are things that can always come in handy and many exercises make use of them. You could get yourself a home punching bag. These are great for muscle and stamina training and they can be set up and taken down with ease. Kettlebells and Resistance Bands are also a great choice and my personal favorite. They are small which means they don’t take up a lot of space in your house and there are a lot of kettlebell workouts for you to learn. If you combine a workout bench with weights you will add a lot of additional exercise options for your routine. Same goes when you incorporate a Strongboard.
Depending on the size of your home, you could get some more serious equipment. There are many good options for cardio like treadmills, bicycles, stair steppers, or even an elliptical machine. Any of these machines will satisfy your needs for movement or running and will help with weight loss if that is your goal. If you are a serious fitness enthusiast, machines like the lat, shoulder or leg press should do the trick for you. Actually, any kind of gym machine can be great if you have the space for it. There are machines that combine multiple functions in them if you want to save on space. The important thing to note is that even though the equipment is nice to have, you can exercise very effectively without anything at all.
Exercise Routines and Schedule
If you are committed to working out at home, consider making a schedule for yourself. It’s very easy to find something more interesting to do or some activity you would rather do. If you really plan to exercise at home, then making and sticking to a good tight schedule can be a lifesaver. Some people love to exercise in the morning, while some in the evening and some like to include their family in their fitness plans. Try to set some basic rules to follow and make yourself follow them. You could make a workout plan that includes 4 workouts a week in the morning. Whatever suits you, go for it. Here are some free printable worksheets to get your started.
Use the Internet
No matter what kind of equipment you possess, the internet won’t let you down. There are great exercise programs online for every workout level and all types of gear. YouTube is a great tool for this. Spend some time on it and discover what fitness channels you like. If they suit your needs, subscribe to them and let the videos help you with making a quality workout routine.
I have Amazon Prime, so I do the workouts included in my membership.
Some of my favorites currently are:
Be sure to warm up before you start each workout. For example, start walking lightly in place, then run in place, and then do some jumps. After that, flex all of your joints – make circular or semicircular movements, preferably from the neck, over the shoulder, all the way to the feet. After the warm-up, begin a static stretch where you have to hold each pose for about 15 seconds. Let warming up take from 12 to 15 minutes.
Here is a video for a family warmup:
Why Body Stretching is Important
Stretching is an important link between sitting and an active lifestyle. It maintains muscle flexibility, prepares us for exercise, and helps us withstand daily changes to our physical condition, from complete inactivity to intense activity.
So you have some equipment and a burning desire to start working out at home. This is a great first step! You will now need some good exercises to fill your workout routine. Here are some great ones that you can do at home with no problems.
Tight Hips and Buttocks
Squats are great for strengthening the hips, buttocks and thigh muscles. You can work them in two ways, using only a chair. The first exercise – stand with your back to a firm chair, legs extended shoulder- width apart. Stretch your arms and gently tilt your upper body forward. Counting up to four, slowly lower yourself into a chair (as if you want to sit down), but don’t do it. Hold this position for a second. Slowly return to the starting position by counting up to two. Repeat the exercise in two sets of ten squats each, with a one-minute break.
5 Ab Strengthening Exercises
Here are 5 exercises to help you lose fat from your stomach area and strengthen your abs.
1. Sprint Sit-ups
Lie on your back and work your abs by alternately lifting your knee to your chest and your the arm opposite of that knee. So bring your right knee to your chest and your left hand to your knee, then make a switch. Work these sit-ups as desired, but do not stop until you feel fatigued and a burning sensation in your stomach, as this is a sign that your muscles are starting to activate. This exercise is perfect for the upper abdominal muscles.
Lie on your back, lift your outstretched legs slightly to the ground so as not to touch it, then lift and lower your legs alternately. Do this exercise continuously for one minute and you will see that your lower abdomen will burn.
3. Reverse Sit-ups
This is a great exercise for the central abdomen and will help you highlight and get a chiselled stomach. Lie on your back, bend your knees, then bring your knees closer to your chest. It’s a simple and very effective exercise.
4. Pushup Hold
This is a great way to activate literally all the muscles in your stomach. Stand in the upper hip position and lean on your elbows, and then try to stand in that pose for at least 45 seconds.
5. Russian Turn
This is a great exercise for the abdominal muscles that come from the side. The exercise is done very easily. Simply sit on the floor, bend your legs slightly in your knees and detach them from the ground, then turn your torso left and right. After just a few turns, your muscles will burn.
8 Must-Know Exercises
Here are a couple of great classic all-around exercises that are great for shaping up your whole body.
Bulgarian Split Squat
If you plan to have a muscular and strong body with at-home workouts, then start with this exercise. A Bulgarian split squat will hit both your quadriceps and gluteus and prepare your body for burning the extra fat.
This exercise affects absolutely all the muscles in your body and also strengthens the muscles of your core, which will keep you from any potential injuries. Also, this exercise improves your movements and the connection between your left arm and your right foot. This exercise can also be a great cardio workout.
Push-ups will help you shape your upper body muscles, get a strong chest, big and strong shoulders, and an explosive core. The push up has been one of the most important exercises in many routines and you should always consider it for your workouts.
Hip and Thigh Extensions
A key exercise for the development of the hamstrings and gluteus. Lie down on your back and bend one of your knees to touch the floor with your foot while straightening the other leg out. Your both knees should be aligned while doing this exercise.
If you need a good home exercise, we suggest getting a hinge bar. With this exercise, you will build strong arms and a strong grip, a large back and an impressive overall physical build without injuring your shoulders. If you stick with pull-ups eventually you'll carve out a great V-shape that everyone will envy.
Squat With a Jump
Ordinary self-weight squats can be too easy, and thousands of these squats are necessary to build muscle and burn fat, so it's best to try this explosive variation of the squat, which will activate all of your muscles.
Want wide, muscular shoulders? Then this type of push up is the right choice for you. It will stimulate your deltoids and strengthen your triceps. You assume a starting position like you would with an ordinary push up. The difference is that you lift your hips until your body forms an upside-down V. Make a pause in this position and then push yourself back up until your arms are straight again.
Boc Squat With One Leg
The great thing about this exercise is that you can go from light to abnormal effort, all depending on the height of the object you are sitting on. This is also one of the simplest exercises, which helps you build a strong and powerful lower body.