Beginner home workouts with and without exercise equipment, short workouts for toning, muscle building and fat loss. If you don’t have access to a gym, these could provide a perfect solution.
Warm Up
It’s important to learn about warming up and cooling down. Warming up before your workout can help you perform better and reduce the chance of injury. Cooling down can also help you to recover quickly and help to prevent dizziness.
About the Workouts
The below workouts are simple and quick workouts that you can do at home. They can be performed once a day or even two or three times in a single day. They’re designed to fit into your busy lifestyle, a little exercise is far better than none at all and you’ll feel better for it.
I started off performing workouts just like the ones below, you can perform them in the comfort of your own home, and in your own time. Because the workouts are so short, it should help to prevent boredom from setting in, which is one of the main reasons why people don’t exercise on a regular basis, or give up exercising completely.
If you are going to exercise at home please make sure you make the area safe and free from obstructions. If your body is not accustomed to exercise, please don’t try too much too soon.
Effective exercises for the home
- Press ups
- Knee press ups
- Pull ups
- Lunges
- Tricep dips
- Leg raises
- Knee raises
- Ab crunches
- Step ups
- Side lunges
- Squat thrusts
- Star jumps
- Sit ups
To prevent boredom simply change your workouts to include different exercises, plus you may also find some exercises to be more effective and easier to perform than others. You can adjust the sets and repeats for each exercise to suit your own personal ability.
Home Workouts
| Home Workout One | ||
|---|---|---|
| Exercise | Sets | Reps |
| Star jumps | 4 | 20 |
| Squat thrusts | 4 | 20 |
| Press ups/knee press ups | 4 | 10 - 15 |
| Abdominal crunches | 4 | 20 |
| Home Workout Two | ||
|---|---|---|
| Exercise | Sets | Reps |
| Arm circles | 3 | 20 |
| Hip rotations | 3 | 20 |
| Jogging on the spot | 1 minute | |
| Press ups/knee press ups | 3 | 10 - 20 |
| Lunges | 3 | 10 each leg |
| Body Weight Home Workout | ||
|---|---|---|
| Exercise | Sets | Reps |
| Squat thrusts | 3 | 20 |
| Tricep dips | 4 | 10 |
| Lunges | 4 | 10 each leg |
| Press ups/knee press ups | 4 | 10 |
| Leg raises | 4 | 10 - 20 |
| Home Muscle Building Workout | ||
|---|---|---|
| Exercise | Sets | Reps |
| Squats | 4 | 10 |
| Pull ups | 4 | 6 - 10 |
| Tricep dips | 4 | 10 |
| Lunges | 3 | 10 each leg |
| Press ups | 4 | 10 |
| Leg raises | 3 | 10 |
