8 Best Home Workout Routines
When thinking of fitness, the first image that comes to mind is most often the gym. But you don’t always need to pay for a gym membership to stay active. If you can’t make the commitment of going to a gym or simply can’t afford one, home workouts are here to the rescue.
With these 8 best home workout routines, you can build muscle, burn fat, and boost your metabolism from the comfort of your own home.
1. Quick at-home workout
Duration: 7 minutes
Equipment: Yoga mat
If you do not have much time on your hands and would like to get a quick energy boost, this quick workout is ideal for you. It targets your lower body and is a great cardiovascular exercise set.
Exercises:
• Bench jump x 10 reps
• Single leg lunge x 20 reps (10 each side)
• X Jumps x 20 reps (10 each side)
• Weighted sumo squat x 15 reps
How to do it:
Set your timer for 7 minutes and complete the entire circuit as many times as possible. Repeat the entire set for another 7 minutes if time and your body permits. Be sure to take a 60-second rest between sets.
2. Beginner at-home workout
Duration: 50 minutes
Equipment: A chair with a high back, a yoga mat
This full body workout strengthens muscles and improves posture simultaneously. It is also surprisingly relaxing and does not require professional equipment.
Exercises:
• Exaggerated respiration and shoulder rotations
• Single leg lunge x 10 reps (10 each side)
• Plie-releve x 20 reps
• Side leg lift x 10 reps (10 each side)
• Ballet marches x 20 reps
• Standing barre angels x 30 reps
• Wide position plie x 20 reps
• Full body stretching
How to do it:
Take your time with this one. Make sure you feel the stretch (and occasional burn) in parts of your body under stress.
This low impact cardio set is a great way to stay fit and moving without putting too much pressure on your body.
3. Boxing workout at home
Duration: 6 minutes
Equipment: Yoga mat
This workout takes a step away from the traditional boxing training and focuses on building arm strength.
This workout is ideal for supplementing more serious cardio sessions and is one of the quickest and efficient ones on the list.
Exercises:
• Tricep lean back x 10 reps
• Half body bridge x 10 reps
• Tricep crawl x 10 reps
• Push-ups x 20 reps
• The plank shimmy x 10 reps
How to do it:
This is a set of intense, concentrated movements that helps tone your arms and build strength. You can take short 30 second breaks between the sets if you need to, but make sure not to exceed this time limit. Shake out or stretch your arms if they feel tense or sore.
4. Best workout at home to build muscle
Duration: 30 minutes
Equipment: Dumbbells, yoga mat
This home workout is excellent for building muscles and building strength all over the body. You only need suitable dumbbells to get started and you can introduce variations to modify the difficulty too.
Exercises:
• Stepping squats x 20 reps (10 each side)
• Curl x 20 reps
• Weighted lunges x 20 reps (10 each side)
• Plie squats x 10 reps
• Tricep curl x 10 reps
How to do it:
This workout is all about getting the joints moving, muscles warm, and blood flowing. All the exercises are high impact and stretch the entire body.
Take quick sips of water if you feel tired. Remember to stop immediately if you feel any physical discomfort or if you start feeling faint/dizzy.
5. Crossfit workout at home
Duration: 10 minutes
Equipment: Box, kettlebell ,barbell, plate, and dumbbell.
This particular workout is the perfect introduction to CrossFit fundamentals and is a great method of strength training.
It might seem quite intimidating at first but with practice, it can be one of the most rewarding routines.
Exercises:
• Burpees x 10 reps
• Deadlifts x 10 reps
• Box jumps x 10 reps
• Plate squat presses x 10 reps
• Kettlebell swing x 10 reps
How to do it:
Although quite intense, this is one of the most basic sets to start with when venturing into CrossFit. You will notice a clear increase in strength and confidence once you put in enough practice.
If you are missing some of the equipment needed, you can simply use any heavy objects as replacements.
6. Full body workout at home
Duration: 35 minutes
Equipment: Yoga mat
If you are looking for an efficient 30-minute fitness session to work out your glutes, arms, and abs, this workout is for you. Additionally, this drill will also help you develop a handstand!
Exercises:
• Single leg hop planks x 20 reps (10 each side)
• Side lying hip raise x 20 reps (10 each side)
• Downward dog jump x 10 reps
• Squats x 10 reps
• Lunge kicks x 20 reps (10 each side)
How to do it:
It is not advised to do this routine more than twice a week. Each exercise mentioned is supposed to be done for a total of 40 seconds, with 20 seconds of recovery time in between.
7. Best home workout for abs
Duration: 7 minutes
Equipment: Yoga mat
This workout is especially useful in strengthening your core and preparing you for more strenuous workouts. This routine is perfect if you are not very fit or are returning to training after a long break.
Exercises:
• Single leg swirl x 20 reps (10 each side)
• Arm raise planks x 10 reps
• Plank leg lifts x 20 reps (10 each side)
• Tabletop with the opposite arm and leg x 20 reps
• Side plank x 20 reps (10 each side)
How to do it:
Take breaks between each exercise make sure you do not keep your core engaged for too long. You might feel off-balance in several of the exercises, but that will only improve with practice.
This routine will help you get better at practically every set you practice.
8. Best 15-minute workout at home
Duration: 15 minutes
Equipment: Yoga mat
These workouts don’t have to be long to get your heart pumping as demonstrated by this routine. All you need for this workout is a yoga mat and a lot of energy and enthusiasm.
Exercises:
Circuit One:
• High Knees
• Star crunches
• Mountain climbers
• Squat Pulses
Circuit Two:
• Plank toe-taps
• Plank in & outs
• 180 jump squats
• Crossbody crab kicks
How to do it:
Each of the exercises is to be done for 30 seconds and there are no breaks within a circuit. You do, however, get a 30-second break between circuits. Set a timer for 15 minutes and repeat the two in succession.
Conclusion
Consistent and efficient home workouts have been proven to be every bit as effective as gym workouts. If you are keen on creating a balanced exercise program, it is recommended to engage in intensive workouts two to three times a week. If you happen to reach a plateau at any point during your training, try increasing the duration or intensity of your workout for improved results.
