Exercising at home has many benefits – you can exercise in a familiar setting, exercise equipment is optional, and you do not need to travel to a gym. However, not everyone has an in-home gym full of equipment or with the space to get a consistently great workout in. Your dream may very well be to buy a house someday that has the space where you can build your dream home gym. Nevertheless, for the time being here are some of the top exercises you can do at home!
Jumping jacks are relics of elementary school, with many overlooking its fat burning potential. When done correctly, jumping jacks can burn about 100 calories in 10 minutes. All that is required is a pair of athletic shoes and enough space. Start by repeatedly jumping, spreading your feet wide while circling your arms overhead. Repeat this action.
Jumping rope is a great cardio exercise, burning about 200 calories in 20 minutes. The only tools you need is a jump rope and good athletic shoes. For the best cardio experience, consider using a weighted jumping rope. While jumping rope is intuitive for many people, some might not have the rhythm at first for a successful session with their jump rope. Start slowly to build confidence and to get to a comfortable cadence.
Squats increase lower body strength, with the exercise targeting the thigh, low back, and hips. Since squats engage some of the largest muscle groups in the body, squats can be difficult, but pack a major punch in terms of calories burned. The only equipment required for squats is nonrestrictive clothing that allows for a full range of motion.
Start by standing straight, with your feet shoulder length apart. Brace your core by engaging them, tightening them to keep your chest and chin up. You do not want to dip into the ground – push your hips back and bend your knees. You want to follow a motion that looks like you’re about to sit on a chair. Drop down slowly until your thighs are parallel to the ground. Rest for a second, with your hands creating a triangle in front of your chest, then return to the starting position. Complete 3 sets of 20, taking a moment in between sets.
To add a bit of difficulty to the average body weight squat, you can try squat jumps! Squat jumps are a type of plyometric exercise. These are exercises that focus on strength and efficient transfer of energy. They are typically quick, explosive movements. With the squat jump, the explosive movement is in the jump.
From the squat position, jump as high as you can, landing back into the squat position. A good pair of running or athletic shoes are required, as well as happy knees. Incorporate about a minute of squat jumps into your cardio exercise.
Hip bridges are not only a good exercise to incorporate in your regimen, but they can also help stretch tight muscles after a workout. Like the squat, it also engages major muscle groups, with the exercise focusing on hip placement and breathing. For this exercise, you will need something comfortable to lie down, preferably a yoga mat.
Start by lying on your back, with your knees bent and arms at your sides. Your hands should face the ceiling. Your feet should be placed about hip-distance apart. With your heels a few inches from your butt, gently lift your body from the ground while actively engaging your glutes. When your hips are raised, pause for a few seconds then lower yourself back down. This will offer a stretch. For more of a rigorous exercise, repeat 10 reps of 3. To get the most out of hip bridges, move slowly and deliberately.
These 5 exercises are easy and perfect to do at home! As an added benefit, exercising at home will definitely promote other forms of healthy living at home. If you have kids these exercises can get them involved in fitness as well!
Keep in mind that these exercises will become easy to execute. Make sure to regularly change your routine to target different muscle groups. If you notice that you are breezing through your regimen without breaking a sweat, focus on progressive overload by adding more reps or even more weights. If you consistently do these exercises, you’ll be in great shape in no time!