21 Apr 5 simple exercises you can do at home
You probably know how important it is to exercise on a regular basis, but it can be tough to find time to get to the gym. However, with a little planning and determination you give yourself a great workout at home.
The secret to doing a workout at home is to not to emulate the gym. You almost certainly don’t have the large, expensive machines or the wide range of barbells and dumbbells.
But you do have your bodyweight, and you can use some basic equipment to create a workout that is just as effective as anything you do at the gym. Here are five exercises to get you started without any special equipment at all.
Push-ups target the upper body and core
You can build upper body strength with push-ups better than with just about any exercise. They also strengthen your core and improve cardiovascular fitness, so you’re getting a super workout with just one exercise.
Push-ups are great in that they are scalable, which means you can begin with just one and build up to performing as many as you need or want. Slight variations on the basic technique can also target specific muscle groups and add variety.
How to do push-ups:
- Kneel on the floor with your face down, place your hands directly below your shoulders and ensure that your feet are hip-width apart.
- Step back with your feet together and curl your toes towards your head with the balls of your feet touching the ground.
- Form a straight line from head to heel and maintain this position (it’s called a plank) throughout the exercise. Lower yourself to the ground until your arms are at a 90-degree angle to the floor.
- Raise yourself from the ground by straightening your arms to complete the workout.
- Repeat as many times as needed.
Muscles worked: Pectorals, deltoids, triceps, abdominals, serratus anterior.
Burpees are a home exercise for your whole body
You can burn fat quickly, and build strength and endurance, by doing sets of burpees. Like push-ups they are great because you do not need to use any equipment; they can be done in the comfort of your own home without any equipment.
How to do burpees:
- Drop into a squat from a standing position and place your hands on the floor in front of your feet
- Kick back into a plank position.
- Jump back into a squat position.
- Leap into a standing position and repeat the whole sequence as needed.
Muscles worked: Quadriceps, hamstrings, glutes, deltoids, pectorals, abdominals.
Front lunges build lower body strength
You can really strengthen your legs and improve balance by doing front lunges. They also target your gluteal (buttock) muscles and can even help to build bone density to reduce the risk of conditions like osteoporosis.
How to do front lunges:
- Start from a standing position with feet hip-width apart, arms at your side, shoulders back and core engaged.
- Step forward with your right leg and bend your knee at a 90-degree angle. Ensure that all the weight rests on the heel.
- Step back and repeat with left leg.
Muscles worked: Quadriceps, glutes, hamstrings.
Jumping jacks are highly effective for boosting your cardiovascular fitness and burning fat burning. They can burn up to 100 calories in an hour, and the only things you need are determination and a good pair of shoes to perform.
You can add jumping jacks into either a cardio or strength training circuit for maximum effectiveness.
How to do jumping jacks:
- Stand tall with your arms at your sides.
- With your knees slightly bent, jump high into the air, raising your arms above your head as you do so.
- Return to starting position and repeat the required number of times.
Muscles worked: Calves, core, shoulder adductors, hip abductors and adductors.
Mountain climbers are an all-round home workout
Mountain climbers are an exercise that involves running in place while maintaining a push-up position.
You can use mountain climbers to improve your cardiovascular fitness, flexibility and overall strength. The key is to start slowly, so you can pay careful attention to your form, because this ultimately leads to greater stability and agility.
How to do mountain climbers:
- Start in a plank position with your body in a straight line, hands below your shoulders and toes curled towards you.
- Bring your right leg towards your chest and leave your left leg extended.
- Change legs and pick up the pace for an intensive workout.
Muscles worked: Biceps, quads, deltoids, glutes, obliques, hamstrings.
You don’t need to get to the gym to give yourself a great workout. By following these exercise tips, you can stay in shape in the comfort of your own home.