Struggling to find the motivation to hit the gym before or after work? You’re not alone. Discover the best fitness exercises you can do at home to eliminate the stress of commuting to the gym.
Fitness exercises to do at home: Important information before starting
Do exercise at home It is very easy and saves you a lot of time. All you need is to know which exercises are the most suitable for you. to get in shape you don’t need any machine or any type of equipment, as they are not crucial for your training to be successful.
However, what is certain is that it is worth nothing to do the best fitness exercises if you then do not do them well or you dedicate yourself to eating as you should not.
Carry one healthy and balanced diet It is the key to the success of your training. And this is true whether you train in the gym or at home. You need eat lots of carbohydrates and fats daily to get the energy you need to give it your all at work, in your training sessions or in your private life in general.
At the same time, you need protein so that your muscles recover after training. If you don’t have time to start preparing a healthy recipe before or after exercising, but still want to reward your body with some energy and protein, our whey protein shake is the perfect option for you.
To prepare it, simply put a little water or milk in the shaker and add the protein powder. Shake it up a bit and voila! In a minute you have a protein-rich drink that also tastes great.
5 exercises to do at home without equipment + routines
Hyperextensions 💪
| Difficulty | Easy |
| It Trains | Lower back |
| Instructions | Get up slowly and in a controlled manner, not with a quick push. |
| Variation | Extend your arms forward to increase the angle and therefore the difficulty. |
Sit-Ups 🏋️♀️
| Difficulty | Half |
| It Trains | Abdominal muscles + hip flexors |
| Instructions | You must keep your back straight as you get up. |
| Variation – Easy | Raise your upper body just slightly off the ground (crunches crunch). |
| Variation – Difficult | Bring your upper body and legs together at the same time. |
Side Plank with Hip Movement 🤸♀️
| Difficulty | Half |
| It Trains | Core |
| Instructions | Lower your hips until they almost touch the ground, but don’t quite touch it. |
| Variation – Easy | At first, it may be difficult to keep your balance. Rest your free hand on your hip to fix it. |
| Variation – Difficult | Once you find it easy to maintain your balance, extend your arm up. |
Leg Raises 🦵
| Difficulty | Half |
| It Trains | The rectus abdominis muscle. |
| Instructions | Keep your core muscles tight enough so that there is no gap between your back and the mat. |
| Variation – Easy | Bend your legs when you lift them. |
| Variation – Difficult | Push your hips towards the ground a little once you have your legs straight up. |
Iron Superman 🦸♂️
| Difficulty | High |
| It Trains | The torso and balance |
| Instructions | Make sure you don’t arch your back. |
| Variation | Raise your legs and arms individually. |
Here you can explore top 25 exercises at-home: Top 25 At-Home Exercises↗️
4 exercises to do at home with weights
Of course, if you want to make your exercises a little more difficult, you can also train at home with weights. All you need is some dumbbells, a weight plate, or a kettlebell. You don’t have any of this at home and you don’t want to buy it? Don’t worry, you can always use a bottle of water. Here we leave you some exercises with weights that you can do at home without any problem.
Russian Twists
| Difficulty | High |
| It Trains | The rectus abdominis muscle and oblique abdominals. |
| Instructions | You must keep your legs as still as possible and your trunk upright. |
| Variation – Easy | Do the Russian twists without any weight. |
| Variation – Difficult | Try doing the exercise with a medicine ball. |
Walking Lunges
| Difficulty | High |
| It Trains | Gluteus maximus, Quadriceps, Deep muscles, Biceps femoris, Core muscles, Arms |
| Instructions | As you step your foot forward, ensure knee and ankle alignment. Avoid sideways knee and thigh movement. Move stably and coordinately. Practice without weights if necessary. |
| Variation – Easy | Try static lunges or reduce weight. |
| Variation – Difficult | Increase weight. |
Reverse Butterfly
| Difficulty | Half |
| It Trains | The middle fibers of the trapezius, the posterior part of the deltoid, the rhomboids major and minor, and the infraspinatus muscle. Auxiliary muscles: the upper and lower fibers of the trapezius, the anterior and lateral deltoids, the core muscles, the erector spinae muscle, and the thighs. |
| Instructions | Put your palm down and your thumb on top of your other fingers. The elbows should be slightly bent and the dumbbells in line with the shoulders. The weight must be distributed over the entire foot and the knees must be in line with the ankles. |
| Variation | Drop your chest onto the back of a chair. This will make the thrust of the upper body smoother. |
Weighted Calf Raise
| Difficulty | Easy |
| It Trains | Calves, core stability and balance |
| Instructions | Make sure your hips remain stable as you stand on your toes. |
| Variation – Easy | Use one hand to hold on to something. |
| Variation – Difficult | Try doing the exercise standing on one leg. |
The benefits of exercising at home
This is a brief list of the positive aspects of exercising in your own home; These are advantages to take into account when deciding how to get in shape on a day-to-day basis.
Increased Commitment
- Eliminates excuses, fostering dedication to a regular fitness routine.
- Fewer external factors deter you from your workout goals.
- Helps maintain commitment and consistency.
Convenient Access to Resources
- Quick access to personal equipment, hydration, and nutrition.
- Everything needed for a workout is within arm’s reach.
- Enhances efficiency and seamlessness of exercise routine.
Quieter Environment
- Enjoy peace and solitude conducive to mindfulness practices.
- Tranquil setting reduces stress and enhances mind-body connection.
- Provides a serene atmosphere for focused workouts
Enhanced Focus
- Minimized distractions enable better concentration.
- Focus on form and technique leads to improved results.
- Reduced risk of injury due to increased attention during exercises.
Flexible Time Management
- Saves time on commuting to and from the gym.
- More control over schedule for consistent workouts.
- Fit in exercise sessions at preferred times for greater adherence to routine
No Waiting for Equipment
- Maintain personal pace without sharing machines.
- Maximize efficiency by seamlessly transitioning between exercises.
- Complete workouts in less time without waiting for equipment.
Explore the exercises for a full-body workout at home: 15 exercises for a full-body workout at home — no weights required!↗️
FAQS
What are the advantages of performing fitness workouts at home?
There are various advantages, including time and money savings, convenience, and privacy.
Can I work out at home without any equipment?
Certainly, there are numerous bodyweight exercises that may provide a good workout without the use of any equipment.
What kinds of bodyweight exercises are there?
Bodyweight exercises include push-ups, squats, lunges, planks, and burpees, among others.
How can I make my home workouts more difficult?
Increase the intensity by adding weights, increasing reps, or decreasing rest intervals.
How often should I do these exercises per week?
It depends on your fitness goals, but strive for at least three to four days per week.
How long should each exercise take?
For each exercise, aim for at least 30 seconds to 1 minute, then repeat for 2-3 sets.
Can I mix and match exercises in a circuit workout?
Absolutely, circuit training is an excellent strategy to maximize your workout time while keeping your heart rate elevated.
What are some circuit training examples?
A simple circuit workout may consist of 30 seconds of push-ups, squats, lunges, and jumping jacks followed by 15 seconds of recovery.
Is it okay for me to do these exercises if I have a physical limitation or injury?
It is critical to first speak with a healthcare expert, although there are adaptations and alternate workouts that may be performed to accommodate physical limits or injuries.
Is it necessary to warm up before performing these exercises?
Indeed, warming up is necessary to avoid injury and prepare your body for exercise. A quick warm-up could consist of 5-10 minutes of easy exercise, such as jumping jacks or jogging in place.
How do I increase the intensity of my workouts over time?
You can raise the difficulty by increasing the number of reps, sets, or weights, or by combining more difficult exercises.
What are some strategies for staying motivated to perform these exercises at home?
Setting objectives, measuring progress, and finding a workout buddy or support system can all help you stay motivated to keep up with your home fitness program.
Conclusion
Finally, doing out at home can be a simple and efficient approach to improve your fitness and general health. The nine workouts covered in this article can help you target different muscle groups while also improving your cardiovascular endurance. Remember to begin at an acceptable level for your fitness level and progressively increase the intensity and duration of your workouts over time. You may attain your fitness objectives and live a better, more active lifestyle by implementing these activities into your workout program and remaining consistent.
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