You don’t need an expensive gym membership to get in shape, let alone advanced equipment. There are several highly efficient exercises you can perform at home, using only your body weight, to develop muscle definition, strength and weight loss.
We go through some of the best exercises. You can also visit this link for HIIT (High Intensity Interval Training), lower-body workout.
Even for home workouts, its important to warm up. It doesn’t have to be a substantial cardio exercise, but some movement to get the muscles ready is necessary for a better result and to prevent injuries. Some easy methods can be:
- Jumping Rope.
- Jumping Jacks.
- Jump Squats.
- Stationary Jogging with raised knees.
Regardless what exercise you choose for warmup, it should last a minimum of 5-10 minutes.
Push ups are a wonderfully effective exercise that work several muscles, including the pectorals, deltoids, and triceps. Essentially meaning the muscles in your chest, on the rounded part of your shoulder, and on the backside of your upper arms. While it may seem like a simple exercise to do, good form is vital. You can read our 500 pushups challenge on how to keep a perfect form throughout the exercise.
Tip: For variation, incorporate a set with narrow distance between your hands to isolate the mid part of your pecks. Furthermore, do a set with raised legs to focus on your upper chest.
The plank is a simple but challenging exercise that targets the whole of your core. It might take a little practice to get right at first, but once you get it down you just have to hold yourself in the proper position. The key to this exercise is controlled breathing and focus.
Your starting goal should be to perform 3 sets of 1 minute long for this exercise, but you’ll want to increase the number of repetitions as you’re able to do so.
- Get in a pushup position, but put your forearms on the ground instead of your hands. Your elbows should line up directly underneath your shoulders. Toes on the ground.
- Squeeze your glutes and tighten your abdominals.
- Keep a neutral neck and spine.
- Hold that position, throughout the set.
Jump Squats are a great, simple exercise to strengthen all sorts of good stuff including your legs, lower back, hips, buttocks, and even bones. So long as they’re performed correctly, they’re an excellent way to target the majority of the muscles in your lower body. Its important to perform squats the right way for optimised results and to avoid potential injury.
- Stand up straight with your feet firmly planted on the ground approximately shoulder-width apart. To help maintain a straight back as you perform the exercise, it’s a good idea to focus on an object directly ahead of you at eye level.
- Contract your abdominal muscles as you bend your legs at the knees. Either stretch your arms out ahead of you, lightly position your hands behind your ears or hold your arms at your side as you slowly lower yourself into a squatting position. Lower your body to a position where your thighs are almost parallel to the floor. Return to the starting position and repeat.
Reverse Lunge Jumps
The standard lunge is a great way to strengthen your entire lower body, with the quads, glutes, hamstrings and calves all engaged. Adding in the explosive jump helps strengthen those muscles, and also increases the cardiovascular challenge of the exercise. Furthermore, having to keep yourself stable when landing will improve your core strength and balance.
Get more on reverse lunge jumps from this article.
One-Leg Standing Calf Raise
While well-shaped and toned calf muscles can make a pretty impression while playing baseball or wearing a nice pair of heels, there’s much more to them: they perform the crucial function of maintaining the skeleton’s proper alignment. There are quite a few exercises that you can do in the comfort of your home – our favourite is standing calf raises. All you need is a step (or stairs) and your own body weight.
Tips: Pause and squeeze for a count to 1-2 at the top of the movement for added intensity.
- Find a block or a step and something to help keep your balance. Stand with one foot on the edge of the step/block and let your heels drop down as far as possible.
- Slowly raise your heels up as high as possible.
- Pause, and then slowly lower your heels back to the starting position.
- Do not rest at the bottom, and immediately start the next rep.
- Repeat for desired reps.
Dips are a great upper body-strengthening exercise you can do with the aid of a chair or a bench. While they’ll strengthen many of the same muscles as push ups, they’ll do a bit more to work the rhomboid muscles in your back, as well as your triceps.
Tips: For added intensity, try keeping your legs above ground while performing the exercise. You can also balance a weight on your thighs for more isolated pressure on triceps.
- Position your hands shoulder-width apart on a secured bench or stable chair.
- Slide your butt off the front of the bench with your legs extended out in front of you.
- Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
- Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
- Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position, without incorporating the use of your legs.
Stay Fit! 🙂