11 Easy at Home Workouts

You might yawn when thinking of working out at home but think again! When executed in the correct way, using your body weight can give you a real run for your money! If the gym is not your thing, you’re short on time or have no equipment, no need to worry, just clear out a space in the living room and prepare to sweat.

Below are 10 at home exercises you can use everyday to get fit.

Easy At-Home Workout Moves to Build Core Strength

Sit-Ups

How to do Sit-Ups

• Lie flat on your back with legs together, bent at the knees, and feet flat on the floor.
• Place your hands on your shoulders and raise your elbows, so your arms are crossed in front of your body.
• Raise your upper body until you’re sitting upright. Lower yourself back to the start position.

Crunches

How to do Crunches

• Getting the crunch right is all about body positioning. Lie flat with your fingertips behind your head, just above your ears. Your elbows should be in line with your chin or ears.
• Your legs should be together, bent at the knees, with both feet placed flat on the floor. They should remain together, flat on the floor, throughout the exercise. Don’t lift your legs!
• To perform the crunch, raise your head and shoulders off the ground, pushing your chest towards your hips. Your ‘abs’ should tighten during the movement. Pause, before returning to the starting position in a controlled manner.
• The crunch is hard to get right, and many people make mistakes. Try not to push your head forward with your hands – the movement for the exercise should come from your abs, spine and lower back.

Planks

How to Plank:

• Begin in the plank position, which is -face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.
• Making sure to engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from your ears to your toes with no sagging or bending. This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.
• Hold this position for 10 seconds. Release to floor.
• Over time work up to 30, 45, or 60 seconds.

Lower-Body At-Home Workout Moves

Lunges

How to do a good Lunge:

• Stand with your feet hip-width apart.
• Step forward and bend both knees, lowering until your knees are bent at a 90-degree angle.
• Shift forward onto the lead leg.
• Push off on both legs and step through, lifting your back leg and bringing it forward so your rear foot lands ahead of you in a lunge position.
• Repeat for the left leg.

Squat Jumps

How to do a good Squat Jump:

• Stand with the feet hip-width apart and arms at the sides.
• Bend at the knees to squat.
• From the squat position, jump in the air and extend the hips until the body is straight.
• Land softly on the balls of the feet, rolling backward to absorb the shock in the heels.
• Repeat using different arm movements to adjust the difficulty.

Calf Raises

How to do good Calf Raises:

• Start by standing with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
• Point your feet forward. Evenly distribute your weight and grip the floor with your feet to create a stable position.
• Place your hands on your hips or hold dumbbells by the sides of your legs. Pre-tension your shoulders and hips, and engage your core. All repetitions should begin from this position.
• While maintaining your alignment, shift your weight onto the balls of your feet, squeeze your calves, and press your head toward the ceiling, allowing your heels to leave the ground. Pause for 2–3 seconds at the top of the movement.
• Slowly lower to the starting position, allowing your heels to contact the floor. Pause briefly before beginning another repetition.

Upper-Body At-Home Workout Moves

Push-Ups

How to do the perfect Push Up:

• Get down on all fours, placing your hands slightly wider than your shoulders.
• Straighten your arms and legs.
• Lower your body until your chest nearly touches the floor.
• Pause, then push yourself back up
• Repeat

Mountain Climbers

How to do Mountain Climbers:

• Start in a high plank, and make sure your hands are shoulder-width apart.
• Engage your glutes and your core as you lift one foot off the ground, bend your knee, and bring your knee in toward your chest.
• Kick it back out and re-assume your plank.
• Repeat this with your other foot

Plank Shoulder Taps

How to Do Plank Shoulder Traps:

• Get into the pushup position, once in that position, alternate touching your shoulder with your opposite hand. Squeeze the core and glutes to keep the hips still.
• Avoid letting the hips rock. Press into the mat and squeeze the core.
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At-Home Cardio-Boosting Exercises

Jumping Jacks

How to do Jumping Jacks:

• Your feet need to be hip-width apart and arms down
• Raise your arms out the sides , straight out in the air while jumping out with your feet apart.
• Jump back into the starting position and land softly on the balls of your feet, bringing the arms back into the body.
• Repeat

Note: You can increase the exercise intensity by jumping higher or faster. You can reduce the intensity by performing slower/smaller jumping jacks.

Burpees

How to do Burpees:

• Start in a squat position with your knees bent, back straight, and your feet about shoulder-width apart.
• Lower your hands to the floor in front of you so they’re just inside your feet.
• With your weight on your hands, kick your feet back so you’re on your hands and toes, and in a pushup position.
• Keeping your body straight from head to heels, do one pushup. Remember not to let your back sag or to stick your butt in the air.
• Do a frog kick by jumping your feet back to their starting position.
• Stand and reach your arms over your head.
• Jump quickly into the air so you land back where you started.
• As soon as you land with knees bent, get into a squat position and do another repetition.

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