5 Easy At-Home Workouts to Get and Stay in Shape Without Leaving the House
Even if you have the best intentions of joining a gym, membership can prove expensive, not to mention the time it takes getting to and from the gym itself. So why not exercise at home? If you want to stay in shape, lose weight, or increase your strength, you can—once you learn some easy at-home workouts. Even if you have only 10 minutes during the day, there are still workouts you can easily do from the comfort of your own home.
This high-intensity interval-training workout consists of exercises that take four minutes each. All the exercises you do follow this pattern: high-intensity work for 20 seconds, rest for 10 seconds, and repeat eight times. You can do any exercise you like.
So, for example, if you have 20 minutes and want to work on your core, you could do a4-minute round each of scissor kicks, plank step-ups, high heels, mountain climbers, and the Russian twist.
You can get in a full-body workout with the Tabata method, ACTIVE explains, or you can choose to work a specific area. The key is to follow the Tabata pattern, resting one minute between each exercise. Tabata is not easy, so you’ll probably need to start slowly by doing fewer exercises and maybe repeating each one six times instead of eight.
2. Simple Weight Lifting
You can do a light weight-lifting program at home that works your whole body simply by using a pair of 3- to 10-pound barbells. Do each exercise for 30 seconds and work up to three rounds.
You can do plenty of exercises using light weights at home.
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Back: Holding both barbells, bend your knees and lean forward at a 45-degree angle. Keeping your back straight, bend your arms and alternate swinging them behind you in a seesaw row, bending your elbows as high as possible.
Legs: Using one barbell, hold it out in front of you as you do squats, keeping your butt out in a sitting-down motion.
Shoulders: Stand straight and hold the barbells at your shoulders with your elbows bent. Alternate raising the barbells over your head in a seesaw row.
Calves: Hold the barbells at your sides while raising yourself up on your toes.
Biceps Do alternating curls by holding the barbells at your sides and curling up your arms one at a time. Make sure you roll your arm as it comes up. Your pinky should be curling in, and then when you roll your arm back down, your pinky should be facing out.
Chest: Lie down on your back with your knees bent. Lift the barbells up simultaneously.
Abs: Lie down, put the barbells to the side, and place your hands under your butt with your legs straight. Bring your legs up to your chest with your knees bent. Straighten your legs while keeping them in the air.
Triceps: Stand up and, using one barbell, raise it over your head and bend your arms so the barbell goes behind you.
3. Online Barre
Barre combines ballet postures with yoga and Pilates. You can hold on to a bar for balance. You can do a full-body barre workout at home by following along with a DVD or by watching an online class. You’ll be able to tone and strengthen as well as sculpt your body to get that lean ballet-dancer look.
4. Work Out With No Equipment
You don’t need equipment to exercise at home.
Photo source: Pixabay/Hannah Wells
If you have almost no spare time or exercise gear, you can still do a 10-minute exercise circuit three times a week to stay in shape. Do all the exercises 10 to 15 times, and do one, two, or three sets.
- While sitting on a chair, scoot yourself down until you’re sitting on the edge. Place your hands near your hips and slide your butt off the chair, then dip down as you bend your elbows 90 degrees. Push yourself back up.
- Stand up from the chair with your feet hip-distance apart. Put your arms out in front of you and pretend to sit down, but don’t sit all the way.
- Lie down with your knees bent. Put your hands behind your head, tighten your abs, and lift your shoulders and chest.
- Do crunches by lying down with your knees bent. Place your right ankle over your left knee. Place your left hand behind your head. Touch your left elbow to your right knee. Do your reps, and switch sides.
- If push-ups are difficult, get down on your hands and knees for modified push-ups. Walk out with your hands, lift your feet, and push yourself up.
- Do donkey kicks by getting on hands and knees. Swing one leg up and behind you, up to but no higher than your torso.
- Do step-ups by placing your left foot on a stair or platform. Step up with the right foot. Then step down with the right foot. Alternate feet. You can add barbells as you get used to this.
5. Get Home Equipment
By investing in workout equipment, you can create your own home gym. You could buy an elliptical trainer, an exercise bike, or a workout bench with weights. If you like to dance, you can have a Zumba dance party right in your living room by following along with a DVD or online video.
You can get and stay in great shape by picking an exercise program and sticking with it. Remember to begin with a dynamic warm-up, such as arm swings, lunges, or running in place, before starting any easy at-home workouts.
Featured Photo Source: Pixabay/PourquoiPas