Home Workout Exercise Ideas

  • Health

Maintaining a consistent fitness routine is all about working around your own schedule. If healthy habits fit into your daily routine, you’re far more likely to keep up the good habit. There are plenty of home workouts that don’t require a trip to the gym or even fancy equipment. Working out at home can be just as intense and as an hour spent in the gym.

This article will help you to understand what you need to get started with an at-home training routine, along with examples of exercises that you can include in your home workout plan. 

Exercise workout at home

Cardio

Most people think of cardio as a long, slow distance activity like running. But cardio can be anything that raises your heart rate. The key benefit to cardio training is that it strengthens your heart and lungs. Here are some common examples of cardio exercises you can do at home.

  • Jumping rope
  • Jumping jacks
  • Jogging on the spot
  • Burpees
  • High knees
  • Stair climbers

Example Cardio Workout

60 second jogging on the spot – 30 second burpees – 60 seconds jogging on the spot – 30 seconds rest – 60 second jumping jacks – 30 second high knees – 60 second jumping jacks – 30 second rest – 60 second jumping rope – 30 second burpees – 60 second jumping rope


Lower Body Exercises

By training the muscles in your lower half, you not only increase overall strength, but you also create a more balanced physique – reducing your risk of injury. If you’re looking to lose weight lower body exercises are you best friend. Because your largest muscle groups are in your legs you will burn more body fat by exercising these muscles. Here are some great exercises to include in your lower body workout.

  • Squats
  • Lunges
  • Wall sits
  • Leg raises
  • Glute kickback
  • Calf raise

EXAMPLE Leg WORKOUT

10 squats – 10 lunges – 30 second wall sit – 30 second rest – 10 squats – 10 lunges – 30 second wall sit – 30 second rest – 10 glute kickbacks – 10 leg raises – 10 glute kickbacks – 10 leg raises – 30 second rest – 10 squat raises – 10 lunges – 30 second wall sit


Upper Body Exercises

Building strength in your upper body not only makes daily tasks easier to perform, but it also helps to ward off osteoporosis and improves posture. Here are some common examples of upper body exercises you can do at home.

  • Pull ups
  • Press ups (kneeling if you can’t do regular push ups)
  • Tricep dips
  • Bent over row
  • Bicep curl
  • Incline push ups
  • Shoulder press

Example upper body workout

20 incline push ups – 20 tricep dips – 20 bent over rows – 30 second rest – 15 bicep curls – 15 tricep dips – 15 shoulder press – 30 second rest – 10 pull ups – 10 shoulder press – 10 press ups – 30 second rest – repeat


Core Work Outs

Improved core strength leads to better balance and stability, can improve your posture and reduce the likelihood of back pain. Here are some great exercises to include in your core workout.

  • Plank
  • Reverse crunches
  • V-up
  • Duck walk
  • Bicycle crunches
  • Static leg raises

Example Core Workout

30 second plank – 20 bicycle crunches – 10 static leg raises – 30 second plank – 30 second rest – 20 bicycle crunches – 30 second side plank (left) – 30 second side plank (right) – 20 reverse crunches – 30 second rest – 10 V-ups – 20 bicycle crunches – 10 static leg raises – 30 second plank


Other home workout ideas

The exercises above aren’t your only option when it comes to home workouts. There are plenty more ways to workout from home. You could give yoga a go, purchase a stationary bike, put up a punch bag, or go for a walk around the block. Whatever your workout choice, make sure to pick something that fits around your schedule and is something that you are likely implement as a long term habit.


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