At-home workouts don’t need to be complicated affairs; all you need is a designated workout space, a bottle of water, and a resistant band or two. Here are some easy at-home workouts that will make you SWEAT!
Full body workout
Bodyweight exercises are the easiest to do while at home with no equipment. You don’t need to head to sign up at the gym for a great workout; this workout is ideal for training your whole body. You are sure to be exhausted in 20 minutes, and every part of your body will feel it.
To get through the workout, you need to rest after each set. You should aim to complete one set of an exercise then move on to the next activity. Once all the exercises have been completed, you can start from the beginning.
#1. Single squats – 10 on each side
The pistol squat might seem like climbing Mount Everest; it isn’t hard when you get started the first time. This single-leg squat was made to help you build up the strength for a full pistol squat.
- Standing straight, with your feet hip-width apart.
- With a slight bend in your leg, keep your left leg completely straight.
- Extend your arms out in front of you, rolling your shoulders back to straighten your torso and back.
- Lift your left foot off of the floor and slowly bend your right leg into a shallow squat. Place your weight in the ball of your foot.
- Feel the contraction in your muscles and slowly rise to the starting position.
- Keep your squats shallow until you are comfortable with dropping lower or deeper into the squat.
- If you are balanced, you can have your arms at your sides or holding a dumbbell in front of your chest. Repeat for 10 reps on each leg.
- Rest for ten seconds and get into position for the next exercise.
#2. Mountain climbers 40 seconds
Mountain climbers are only as easy as you make them; whether you are a slow climber with an even tempo, or a mountain spider getting through them with speed, pick a pace that you are comfortable with and go a little faster. Push yourself to do better.
- Get on to a mat on the floor, into a plank position.
- With your arms extended, hands beneath your shoulders.
- Engage your core and abdominals.
- Bring your knee up underneath you, touch your toes to the floor. Bring it back down. Repeat with the other foot.
- Continue ‘climbing the mountain’ for 40 seconds, increasing the tempo a little to really feel the burn.
- Once the 40 seconds are up, get ready to move onto reverse crunches.
#3. Reverse crunches 60 seconds
These might seem simple however they target stubborn belly fat and set those abs on fire.
- Lying flat on a mat, place your arms down at your sides.
- Lift your legs up straight into the air, bending your knees at a 90-degree angle.
- As you breathe out, engage your core and use your abs to lift your knees to your chest.
- Your hips should be raised off the floor. Keeping your core engaged and your abs contracted, hold this for a second. Slowly lower back to the start.
- Repeat from the start for 60 seconds. Grip the mat with your hands if you need to. You will feel the burn. Rest for 30 seconds when you are done before moving onto the next exercise.
#4. Banded bodyweight squats: 15 reps
Banded squats help you maintain proper form and add an element of resistance training to traditional bodyweight-based strength training.
- Place a booty band (like the ones you can find here) just above your knees. Stand with your feet shoulder-width apart, tuck your lower abs.
- Engage your core and slowly bend your knees.
- Lower into a deep squat, pausing at the bottom of the squat for a moment.
- Slowly engage your glutes, quads, and core to post up to the start.
- Repeat for 15
Also read: 5 of the Best core exercises, a mini guide!
#5. Glute bridge with resistance band: 15 reps
Glute bridges build beautiful glutes. These are a little easier to get straight into it.
- Lying on a mat, place a booty band around your thighs above your knees.
- Bend your knees, and firmly plant your feet flat on the ground.
- Engage your core, and raise your lower body keeping your feet flat on the ground.
- Keep your shoulders on the ground. Your pelvis should be up off the ground. Once you feel the burn in your glutes, squeeze and hold for a count.
- Lower down to the ground and repeat for 15 reps. The slower you perform this exercise, the better.
- Move on to your side for clamshells when you have completed your reps.
#6. Clamshell – 15 reps each side
These are excellent hip abductors. Make sure you are comfortable on your side and engage your muscles; you should feel the contraction to know you are truly getting the best out of your workout.
- Get comfortable, lying down on your side on a mat.
- Place a booty band above your knees.
- Bend your knees slightly, keeping them stacked on top of each other.
- Slowly lift the knee on top to create a clamshell motion, and squeeze at the top of the contraction.
- Slowly lower down and repeat for 15 reps, switch sides, and repeat.
- Rest for 1 minute.
# 7. Push-ups with shoulder taps: 10 reps
This arm exercise is intense.
- As you would perform a traditional push-up, get onto a mat.
- Keep your arms extended underneath your shoulders. Torso straight and core engaged. If you are a beginner, rather do a supported push-up, with your knees bent and together.
- Push down into the exercise, keeping your elbows tucked in.
- Push up to the starting position, tap your right shoulder with your left hand.
- Lower into your second push-up; as you rise up to the start, tap your left shoulder with your right hand. Repeat for ten taps on each shoulder.
HIIT Sprint Workout
There are plenty of cardio workouts that can get your blood pumping and your heart rate soaring.
Try a round of HIIT sprints in your street to get a complete cardio and HIIT workout in 20 minutes or less. The idea is to run 50 yards at maximum intensity, actively rest by lightly jogging on the spot for 45 seconds before repeating a full intensity sprint. Aim to repeat the cycle 5- 6 times.
Go Get Your Sweat On!
Exercise should be more than just getting sweaty and out of breath. It is about developing a healthy relationship with your body. The exercise was made to combat age-related strains, maintaining healthy weight loss, and helping you stay stress-free.