Who says you need to go to a gym to efficiently workout? I say that you can get an awesome body workout in the comfort of your home, with your bodyweight and in your undies!
Perhaps you are conscious about scaring your neighbours or children if any is around if you forget to close your door or windows. But the fact though remains that you can still workout from home, and I insist, in your undergarments!
Here are the 11 quick workouts that you can do at home:
The moment you get out of bed just jump for only 15 to 20 minutes. Trust me, this might sound stupid, but once you do it, you will feel its immense effects in your body. Jumping rope is a full body exercise thatalso involves some cardio. Continually jumping up and down while swinging the rope around may seem easy, but it can actually give you an efficient full body workout.
Moreover, this is an exercise that you can quickly do in the privacy and convenience of your home in anywhere from 15 to 20 minutes. What is more is that you only need a jump rope to get started. So what are you still waiting for!
Are you looking for a quick workout you can do at home? You are at the right place. Most often people complicate exercises particularly when it comes to weight loss; some even feel that if they don’t have gym equipment’s like a treadmill, they can’t have an efficient workout. That is an absolute lie! You need to realise that your body, (yes your body) is the best possible equipment you can have. So work it.
The Burpee exercise is one that can be done anywhere, anytime. The best part of it that you only need your body and a little space to do it. So to perform a Burpee, stand with a shoulder stance, squat down with your hands on the floor and in front of your feet. Next kick your feet back, so you are in the top part of a push-up. Then, thrust your legs back up into your hands, so you are in the squat position with your hands still on the floor. Finally, jump explosively into the air. As soon as you land, quickly get into the squat position and continue.
This is by far the most uncomplicated quick workout that you can do at home. Push-ups can be done by lying on the floor with your face down and hands placed on the floor at a stance width. The best position to perform this exercise is with your thumbs pointing forward, toes curling under, and your feet hip-width apart. Also, ensure that your body is straight including the mid-riff region.
Push-ups should be done by raising the arms on the floor and then back to starting position with arms fully extended and then back up again.
The above is a standard push up exercise. You can try the wall variation which will require you to stand with your face facing the wall with your feet maintaining a stance width.
Unlike the standard push up variation, for this, you will need to start by bending your body towards the wall while your arms support your body weight. Once your face is close enough to the wall, you can then push back your body to the upright position using the strength of your arms. Make sure that the distance from the wall is just enough for your elbow to fully extend when pushing your body back to its upright position.
Abs crunches are done with the back lying on the floor and can be done anywhere in the house be it the bedroom or living room. When doing this, you have to ensure that the back is relaxed and comfortable, which means that you might need to perform it on a carpet or comfortable mat.
So to proceed, lay down on your back and then bend your legs to a 45-degree angle. Next, place your hands crossed in your chest and maintain your feet flat on the floor. To do the crunch, raise your head and your upper torso towards your knees until your body is in an upward position. Hold this position for a moment and lower down your body slowly to starting position. You can do this in 2 to 3 sets with 15 to 20 reps per set
High knee exercise
This high knee exercise will surely kill that embarrassing belly and thigh fat. The best part of it is that it is an exercise that you can quickly and comfortably do at home. Plus, it is pretty easy much like making your favourite cup of coffee.
So how do you do it? You know how to run right? Of course, you do. So the procedure for performing the high knee exercise is quite similar to running. Only that for this particular exercise, you will need to elevate your knees a little higher than usual in front of you and run (not literary in the field). If you do this for 5 to 10 minutes a day, trust me, you can say goodbye to that disturbing fat in your body within a few months.
Who doesn’t know about sit-ups? Any fitness enthusiast will know that sit-ups just like push-ups are the simplest work out an exercise to ever exist. What is more, it that you can perform sits up anywhere not exclusively in a gym.
So enough about that. Sit-ups are done laying straight on the floor. To sit up, pull your body up without using your hands and without elevating your legs. The best way to ensure this discipline is by placing your hands on your shoulders or behind your head during the exercise. For a busy person, 15 to 20 reps per set are enough to get your day started.
Take note; sit-upsare best done at the end of a workout routine. Otherwise, you will lose balance as you need your core stability to perform another exercise.
Now, this is an exercising that you won’t love doing. But trust me, it is also one that you will appreciate ever doing in the first place. Mountain climbers are a dynamic exercise that helps in increasing joint lubrication and flexibility. This exercise will also boost your heart rate giving an extra calorie burning effect.
You begin the Mountain climbers exercise by going into the push-up position, only that this time you will be working your legs instead of the chest. You will be working your abs, legs, and cardiovascular system which will help strengthen your abs as well as help you burn lots of body fat.
The exercise is pretty simple: while in the push up position, take one step forward with one leg, while the other one is still stretched behind you. Pause and then on the same leg take one step backwards. As one leg is stepping backward, the other leg should be stepping forward simultaneously.
For best results, you might want to do this exercise faster to get the heart pumping. We can say that the Mountain climbers are like running only that here you are putting more strain on the legs. As such, the pace is critical.
Given that this is pretty tiresome exercise, I don’t think you can do it for long especially when starting out and when you are going to work after. So, just do it continuously until you complete your desired reps.
Lunges are the best-known exercises for working out the hip region. This exercise is pretty easy to perform and can be done almost anywhere. To perform the standard lunge, stand with your feet close together. Take one step forward with one leg and bend. Hold on to this position for moment and then straighten the bent leg back to starting position. Repeat this process while alternating legs. You can do 3 lunge sets of 10 reps for each leg.
Once you are more comfortable with the performance you can take it to the next level by adding some hand weights to it. Dumbbells and barbells work well in this case as they help increase the intensity and effectiveness of the exercise.
There are various lunge variations that you can perform. There is the side lunge,
When picking out exercises to add to our home workout routine, don’t forget the squat. This is one exercises that could prove to be potential game in your fitness endeavours. Not only will squats strengthen your core, but it will also work your quad muscles, back muscles, calves, as well as the hamstrings.
With squats, you can choose to perform any number of different variations for more effectiveness and to break the routine monotony. Walking lunges or standing on a raised platform are some of the options you can add to your squat routine.
To squat, stand on your feet with your feet stance-width apart. Put your hands straight out in front of you and begin by bending as if you are sitting on a chair. Hold the position for a while and return up to starting position. Repeat procedure at least 10 times a set to get your lower body muscles worked out.
Perform a squat routine every day, and you’ll start seeing your butt becoming rounder, firmer and well-toned, this is most especially for ladies.
A standard plank is an optimal option for strengthening your core and working your upper body. Planks, therefore, should be your next smart move to add to your daily home workout routine.
Start performing planks by placing your arms on the floor. Next, balance on your forearms with your legs stretched out behind you. Hold this position for a few seconds without arching your back. You can hold the position for 10-20 seconds depending on your fitness level.
Dance fitness is quite popular today. Zumba, in particular, is being performed in most gyms and homes to help build body strength and lean muscles. Besides being fun and exciting, Zumba is also an exercise that will give you a full body workout in just one hour.
To perform Zumba, just buy a Zumba CD/DVD or download several routines online and participate them in the privacy of your home.
You can also incorporate different Zumba dance moves into your squat or lung workouts.
You should know that an hour of serious Zumba can help you burn lots of calories. So this is one exercise that you should consider adding to your weekly workout routine.
The current economic times are hard, and we all need to cut back as much as possible. So my advice to you is; put aside your gym membership and cut your training time by 50%. To be honest, you won’t even need to train that long because these 11 workout exercises will save you lots of time as well as gym money. Plus, consistent training with these moves will provide you with noticeable results in a few months.