Getting in shape doesn’t require fancy equipment, a gym membership, or the latest training shoes. In fact, you can get in great shape with nothing but your body, a little bit of space, and the knowledge of how to combine them effectively. We’re assuming you’ve got the body and space, so we are here to provide the know-how. Here are a couple of easy workouts that you can do at home, each one focused on a different training outcome.
Fat Loss Home Workout
This home fat loss workout is designed to burn maximum calories in a minimum amount of time. It involves a circuit in which you move from one exercise to the next with no rest between movements. This keeps you moving, which increases your calorie burn to help you burn off body fat as you work on toning and firming the different parts of your body.
The five exercises, each performed for 15 seconds, constitute one round of the workout. Build up to doing three rounds, with a one-minute rest between rounds.
Bodyweight Squats – 15 seconds
Stand with your feet shoulder-width apart and your hands clasped together in front of your chest. Now, maintaining a neutral spine position, hinge at the hips to lower down to a parallel squat position. Push your heels into the ground as you return to the start position.
Bench Step Ups – 15 seconds
Stand in front of a secure bench. Step your right foot up and onto the bench and then follow through with your left foot to bring yourself up onto the bench. Step back with your right foot to return to the floor. On the next rep, lead with your left foot.
Lunges – 15 seconds
Stand with your feet shoulder-width apart and hands on your hips. Now take a large step forward with your right foot. Lower your body until the left knee is almost touching the ground. Now push through the right thigh to return to the start position. On the next rep, lead with your left foot.
Crunches – 15 seconds
Lie on an exercise mat on your back with knees bent and hands above your ears (do not clasp your hands together). Now tense your abdominal muscles as you bring your head and shoulders off the floor. Hold the top position for a count of two and then lower back down.
Star Jumps – 15 seconds
Stand with your feet together and arms by your sides. Now simultaneously jump your arms and legs apart. Immediately return to the start position. Perform your reps in a smooth, fluid manner.
Once you have been working out for several months, you will be ready to increase the intensity of your training. This progressive increase is important to keep the results coming. You may wish to give some challenging hero WODs a try or increase the calorie burn with High-Intensity Interval Training.
Legs and Glutes Home Workout
For many people, the legs and butt are the areas of the body that need the most work. You don’t have to hit the gym to work these body parts effectively. Here is a thigh and glute focused workout that you can do at home any time.
We suggest that beginners do the workout three times per week. Rest for 30 seconds between sets.
Bodyweight Pulse Squats – 3 x 10
Perform a squat to a parallel position, then pulse up and down three times before coming out of the squat. That is one rep.
Reverse Lunge – 3 x 10
Stand with feet shoulder-width apart and hands on your hips. Take a large step backward with your right leg and lower until the knee almost touches the floor. Now push through your left thigh to return to the start position.
Donkey Kick – 3 x 10 (each leg)
Get down on all fours on an exercise mat, with a thick resistance loop band around your mid-thigh area. Kick your right leg back and up as high as you can. Lower and repeat. Perform all of the designated reps on one side before repeating on the other side.
Hip Thrust – 3 x 10
Lie on your back on an exercise mat, with bent knees and arms at your sides. Thrust your hips into the air, as you squeeze your glutes. Hold the top position for a count of two and then lower to the start position.
- Wear loose, comfortable clothing that will not constrict your bodily movement.
- Sip water throughout your workout
- Perform all of your repetitions in a controlled manner. Unless otherwise stipulated, you should take 2 seconds on both the concentric (lifting) and the eccentric (lowering) part of the exercise.
- Take a day’s rest between workouts.
- Progressively increase the intensity of your workouts by adding rounds in the first workout and increasing the rep count in the second workout.