Simple At-Home Workout Exercises

Article by i-rewardshop.

We all love to have a healthy body and a mindset which we wish would eventually lead to a fit lifestyle. But with the limited time we have, it is quite difficult to dedicate at least an hour at the gym without feeling rushed throughout the workout session. So how can we get that toned and healthy body we desire without going to the gym?

McKinsey & Company says that in a research they did, 68 percent of survey respondents reported that they prioritised their health more after the onset of the pandemic. And with the constraints which came with COVID, people had to limit going out of their houses and miss working out under the blissful sun. So we had to opt for alternatives. The trend of working out at home has therefore seen rapid growth since then.

We have put together a set of simple workout exercises you can do at home and expect true development as well. But always keep in mind that whatever the exercises you may do, it is essential that you follow a proper diet plan that will support your end fitness goal. Till you are happy with your results, you have to make sure that you give your body what it needs, not what it desires. If you want to reduce fat, then it’s best that you let go of that “Diet” Coke for a bit.

Five simple home workout exercises

1) Push-up

How to do it: Get down into a push-up position with your hands placed shoulder-width apart and back flat, so a straight line forms from your head to heels, via your glutes. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms. That’s one rep. A “rep” is the short term for “repetition” is a single execution of an exercise. One push-up is one rep, and 10 push-ups are 10 reps. A “set” is a collection of reps. If your goal is to complete 20 push-ups, you might break your workout up into two sets of 10 reps.

Push-ups use multiple muscle groups for maximum growth and strengthen your shoulder joints. Easily done as an exercise at home, this prepares you for progression to the more demanding shoulder exercises you’ll face in a gym, like the incline bench press.

2) Skipping

How to do it: Grab the rope at both ends. Use your wrists to flick it round your body, jumping to clear the rope as it hits the ground. Make the move more intense with weighted jump ropes – letting the rope pass round you with a weight. 

This ultimate no-nonsense workout, jumping rope could be the most efficient form of cardio.

An article by Men’s Health says that researchers found that just 10 minutes a day with the rope was similar to 30 minutes of jogging.

Imagine the results you would see after adding a bit of weight to your usual skipping workout!

3) Burpees

How to do it: From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor. From there kick your feet back as far as you can while keeping your arms extended.

As soon as your feet land, jump them back in towards your hands, then jump up into the air. Land and immediately squat down to go into the next rep. Add a few wrist weights or ankle weights and push yourself towards the best version you can become.

When it comes to burning fat at home, few moves can do better than the burpee. Perfect for frying fat and by adding a weighted wrist or weighted ankle cuffs, ramp up your heart rate or set yourself daily challenges.

4) Diamond Push-ups

How to do it: Get in a press-up position and place your hands together so your index fingers and thumbs form a diamond. Keep your back straight as you lower until your chest almost touches the floor then push back up to the start position.

When standard press-ups are feeling too easy, you can try this. It’ll smoke your triceps and chest and challenge your form.

Make sure to keep your core locked to avoid sagging at the hips and putting stress on the lower back.

5) Bicycle Crunch

Okay let’s keep this short and sweet! 

Lie on your back and bring your legs to a tabletop position. Bend your elbows, and put your hands behind your head. Crunch up and bring your right elbow to your left knee, straightening your right leg. Release the crunch slightly. Bend your right leg and straighten your left leg, then bring your left elbow to your right knee. Repeat for the desired number of reps. 

Simply put, imagine you are riding a bicycle laying on the floor!

Bicycle Crunches targets the superficial and deep core muscles and efficiently fatigues the abdominal muscles.

The best thing about this abs exercise is that it mixes cardio and strength and with a foldable mat, this exercise can be done anywhere.

Home workout equipments available for everyone!