at home workouts blog post image

Staying fit is a personal commitment that each person can honor in their own creative ways. Getting a gym membership and finding a workout buddy are great ways to hold yourself accountable. But what if you can’t go to the gym as often as you’d like? That doesn’t mean it’s time to let your health slide!  

Did you know that it’s possible to work out at home regularly? If you set aside 10–30 minutes each day, you can still get your daily exercise without leaving your living room or backyard.

But what if you don’t have access to equipment like dumbbells or kettlebells and the like? This is where bodyweight exercises come in: things you can do with just the resistance of your own body weight!

This means that even if you choose to work out at home, you actually have the options of doing cardio, bodyweight, and core workouts, in addition to following Zumba or kickboxing videos. This is great news, especially with the temporary closure of many gyms amid the recent coronavirus pandemic. 

Warming Up and Cooling Down 

Before you start working out at home, you need to understand the importance of warming up and cooling down your muscles. 

Warming up and cooling down are crucial parts of every workout because they prevent injury. A warm-up doesn’t have to take too much time; about 5 minutes of getting your muscles heated and your heart rate elevated should be enough. 

Some effective warm-up exercises include: 

Jumping Jacks: 25–50 reps

Start with your feet together, arms at your sides. Bend your knees and jump, spreading your feet shoulder-width apart while raising and clapping your hands overhead. Bend your knees and jump again, this time pulling your feet back together while clapping your hands behind you. 

Jogging in Place: 2-3 minutes 

Move your left arm along each time you raise your left foot, and vice versa. Raise your knees as high as you can, up to your hips if possible. 

Air Squats: 10–20 reps 

Stand with your feet shoulder-width apart. Thrust your hip backwards and bend your knees, as though you were sitting down. Make sure your weight is on your heels, and dip until your bottom is parallel to the floor. Stand back up and repeat. 

Jump Squats: 10–20 reps

Do the same as in the air squat, but jumping every time you push yourself up. 

Jumping Rope (if you have a jumprope): 20–50 reps

Hold each handle of your jumprope in one hand. With the rope behind you, fling it over your head and jump over it with both feet. 

Push-ups: 10–20 reps 

Get down on all fours, with your hands flat on the floor, slightly wider than shoulder-width. Bring your body down to the floor, bending with your elbows close to your body. Keep your stomach tucked and your back straight. Then, push yourself off the floor back to your starting position. 

Burpees: 10–20 reps

Start from a standing position, then squat down and put your hands on the floor at shoulder-width, throwing your feet back into a push-up position. Do one push-up. As you push yourself up, thrust your feet back into a squatting position, and push yourself up to the standing position of a jumping jack, clapping your hands overhead. Repeat. 

Note: Burpees are a recommended warmup exercise only if you are doing high-intensity workouts. 

Warmup Stretching 

warmup stretch image
Image by silviarita from Pixabay

After your muscles are already active, you can do some stretching. Stretching exercises will help to further loosen up your muscles. Stretching can be static or dynamic.

Static stretches: These are stretches that you do by holding the stretch in specific positions. It isolates single muscle groups.

Dynamic stretches: These are stretches you do with movements, allowing you to stretch more than one muscle group at a time. It may also include moving from one location to another.

Normally, dynamic stretches are a good choice for stretching before your main workout, while static stretches are good post-exercise.

Examples of stretching exercises you can do before exercising include:

  • Head rotation: Slowly rotate your head clockwise, counting from 1 to 20; then, repeat the exercise in counter-clockwise motion.
  • Shoulder rotation: Swing your arms forward like a windmill for 20 counts; then swing in reverse motion for another 20 counts. 
  • Ankle rotation: Rotate each ankle in a clockwise motion for 20 counts; then, reverse for 20 counts. 
  • Walking lunges: From a standing position, take a step forward with your right foot. Dip yourself down, carrying your weight on your right heel and your left sole, bending both knees until your left knee meets the floor. Stand back up. Repeat with your left foot. 
  • Scoop-ups: Standing on your left heel, put your right foot forward, toes pointing up, your heel on the ground. Keeping your knees straight, stretch out both arms and “scoop” both hands under your right foot, bringing your arms up as you stand back up with your left foot coming together with your right. Then do the same by putting your left foot forward. 

Different Types of At-Home Workouts 

Depending on your taste or mood, you can opt for a full bodyweight workout for strength and resistance training, a cardio workout, a core workout, or a combination of them all for a high-intensity workout. Here are some at home workout routines you can choose from: 

Bodyweight Workouts 

Bodyweight workouts are great for resistance training without requiring much, or any, equipment. We have compiled the following routines depending on your training level. 

At-Home Workout #1: Bodyweight Workout for Beginners 

  • Air Squats: 20 reps
  • Push-ups: 10 reps
  • Air Squats: 10 reps
  • Push-ups: 5 reps 

At-Home Workout #2: Intermediate Bodyweight Workout 

  • Air Squats: 40 reps 
  • Push-ups: 40 reps
  • Walking Lunges: 40 reps 

At-Home Workout #3: Advanced Bodyweight Workout

  • Air squats: 20 reps
  • Push-ups: 20 reps
  • Burpees: 10 reps

Cardio Workouts 

A cardio workout raises your heart rate and breathing rate up to a moderate or vigorous intensity level for at least 10 minutes. You can choose from the following options: 

At-Home Workout #4: Beginner Cardio Workout

  • Jumping jacks: 30 reps
  • Jog in place: 2 minutes
  • Jumping jacks: 20 reps
  • Jog in place: 1 minute

At-Home Workout #5: Intermediate Cardio Workout

  • Jumping jacks: 30 reps
  • Jog in place: 2 minutes
  • Squat jump: 10 reps
  • Jumping jacks: 20 reps
  • Jog in place: 1 minute

At-Home Workout #6: Advanced Cardio Workout 

  • Jumping jacks: 30 reps
  • Jog in place: 3 minutes
  • Burpees: 10 reps
  • Jumping jacks: 20 reps
  • Jog in place: 2 minutes
  • Burpees: 5 reps

Core Workouts

Your core muscles are the ones found on your abdomen, back, and pelvis. Strengthening your core helps improve your functional fitness, making it easy to perform many routine tasks. This is especially important if you spend a lot of time in a sedentary position, such as sitting at an office desk. 

At-Home Workout #7: Beginner Core Workout 

  • Sit-ups: 20 reps 
  • Plank: 1 minute
  • Sit-ups: 10 reps
  • Plank: 1 minute

At-Home Workout #8: Intermediate Core Workout 

  • Sit-ups: 30 reps
  • Plank: 2 minutes
  • Wall sit: 1 minute
  • Sit-ups: 20 reps
  • Plank: 1 minute 
  • Wall sit: 1 minute

At-Home Workout #9: Advanced Core Workout 

  • Sit-ups: 30 reps
  • Plank: 3 minutes
  • Wall sit: 3 minutes
  • Sit-ups: 20 reps
  • Plank: 3 minute 
  • Wall sit: 3 minutes
  • Sit-ups: 10 reps
  • Plank: 3 minutes 
  • Wall sit: 3 minutes 

Cooling Down 

After your workout, always remember to do some cool-down exercises to let your heart rate and blood pressure gradually return to normal. This also helps regulate blood flow. 

One way of cooling down is to do the same exercise you performed in your main routine, but at a slower pace. For example, if your workout comprises of running, you can cool down by walking around the room. If you did something more vigorous, you can do a slow jog to cool down. 

After that, you can proceed to do some cool down static stretches, such as the following:

  • Sit on the floor with your legs in a V-position; stretch your arms first towards the right foot and hold the pose for 10 counts. Then do the same stretching towards your left foot;
  • Sit on your heels, and reach your arms high up over your head; lean forward and reach as far as you can on the floor;
  • Stand with your feet shoulder-width apart, and bend over, reaching your hands towards the floor.

At Home Workouts to Keep You Healthy

Remember, staying fit should not be dependent on a gym membership or expensive equipment. But don’t just stop at a regular fitness routine—what you eat matters too!

Make sure you’re giving your body the right fuel by staying informed with online nutrition courses.

Do you have a favorite at-home workout? Tell us about it in the comments below!

 

If you enjoyed this post, then you might also like: