Working out is beneficial not only for the body but also for the mind. With gyms being shut for longer than expected, there are various top home workouts that you can do to keep your body in shape. If you’re still worried about how you can go about doing all the intense exercises and activities that you did at the gym using all those heavy equipment, worry no more!
If you really want to workout, all you need is dedication and consistency, nothing else! Bodyweight exercises like planks, squats, push-ups and glute bridges are enough to work on each muscle in your body. However, it does not mean that your options are limited, there are numerous exercise variations that you can do in order to keep your body healthy and in shape. Whether you want to lose weight or you want perform intense workout to keep your muscles taut, we’ve got you covered!
Begin Your Top Home Workouts After Warming Up
Whether you are working out at home or at the gym, never miss on a quick warm up session before you get into those intense exercises. Warming up before a work out increases your temperature, thus revs up your cardiovascular system. Moreover, it also reduces the chances of sore muscles or injuries during the work out.
Here’s what you can do to warm up at home:
- 30 seconds of Boxer Shuffle
- 15 seconds of Jump Rope
- 30 seconds of High Knees
- 30 seconds of Butt Kickers
Once your body is all warmed up, you can jump right into your workouts.
Top Home Workouts without Equipment
If your goal is to build strength, or lose weight or just workout because you love to, then we’ve got some amazing workouts listed out for you. These workouts do not require anything except your own body weight! Besides, they will challenge your physique and prove to be absolutely constructive for you. So, if you’re looking for exercises that are intense and challenging, then jump right in:
Plank and Push Up Combo
This is one of the top home workouts if your goal is to tone your triceps, shoulders, abs and chest. Follow the below mentioned steps and carry out 20 to 25 repetitions of the same.
Step 1: Begin by putting your hands on the ground placed a little wider than your shoulders. Your knees should be down. Maintain a straight posture of your body including your feet and keep your abs tight
Step 2: Bend your elbows to 90 degrees and then push back up to begin
Once you’re all done with the push ups, move to the plank.
Step 3: After your last rep is completed, lift your knees off the ground into a high plank posture. Remember to keep your back straight and abs tight
Step 4: Hold on to the position for 30 seconds
If you want to go more intense, do full push ups and hold the planks for 1 minute.
Inner & Outer Leg Lift
The Inner and Outer Leg Lift is designed to target your inner thigh, outer thigh and glutes. Carry out 15 reps of the workout
Step 1: Stand with your feet being hip-width apart and arms extended at shoulder height and palms facing down
Step 2: Lift your left leg to the side while squeezing your outer thigh and glutes. Lower it and return to the starting position then continue the same for 15 reps
Step 3: Bring your left leg in front of your body without touching the floor. Rotate your inner thigh to face it forward and press your left heel forward. Lift and lower for 15 reps.
Switch sides and repeat the same sequence on your right leg. For an intense workout, you can do 50 reps for each leg.
If you want to focus on your abdomen, then follow the steps for this Roll Up Workout.
Step 1: Lie down facing up and bend your knees. Extend your arms sideways with palms facing up
Step 2: Contract your abs by lifting your head, neck and shoulder off the ground and reach your arms straight. Keep your spine round and move smoothly
Step 3: Once you roll up, pull your abs right and roll neck down each vertebra at a time. You can perform 8 reps. If you want to level up; you can keep your legs straight.
Mountain Climbers are another great exercise you should include in your top home workouts. They strengthen your core and improve endurance and agility. Follow the below mentioned steps to perform mountain climbers:
Step 1: Start with the plan position and keep your hands shoulder-width apart and your entire body aligned
Step 2: Pull your left knee in to your chest for as far as you cam
Step 3: Repeat the steps by switching between both legs, pull each knee at a time
This exercise is great to strengthen your leg and thigh muscles. All you to do is follow these simple steps:
Step 1: Begin in the push up position
Step 2: Raise one of your legs to brings it close to your elbow
Step 3: Pause for a while and return to the starting position
Makes sure your knee is closer to your elbow with each rep.
Include Burpees in your Top Home Workouts
If you want to focus on your entire body all at once, then Burpees are the workout you should be doing. It strengthens the muscles of your abdomen, chest, shoulders, butt, hips, arms and legs. Here’s how to do it:
Step 1: Start with the squat position by keeping your back straight and knees bent. Your feet should be shoulder-width apart
Step 2: Lower your hands so they remain just inside your feet
Step 3: Kick your feet back so you will be on your hands and toes
Step 4: Do a push up by keeping your body straight from your head to your heels.
Step 5: Do a frog kick to get into the starting position
If you’re a beginner and it’s a little too much for you, then you can totally skip the push-up part and just do a frog kick to get back in the starting position.
Groiners are great if you want to strengthen your arms and shoulders. Here’s how you can do it:
Step 1: Begin in a push up position
Step 2: Jump in a way that your legs are adjacent to your hands
Step 3: return to the push up position
Repeat the steps 15 times.
Whether you’re working out at the gym or at your home, these workouts are definitely going to be great for you. They strengthen your muscles, enhance your agility and are also great for you if you want to do workouts that are a bit intense. Thus, these five top home workouts are especially for you if you want to work out from home.