Everyone wants to get in shape and stay healthy, but it can be hard when you don’t have a lot of time or resources, and practically locked down. There are plenty of workout plans you can do at home to help with your fitness goals. All it takes is a little creativity, and you’ll be well on your way.
At Home Workouts
If you’re looking for some simple exercises that you can do at home without any equipment, this blog is for you. Here are 10 simple at home workouts for beginners.
Squats are a great exercise for your quads, hamstrings, and glutes. Stand with your feet shoulder-width apart and squat down until your thighs parallel the floor. Keep your back straight and your core engaged. Squeeze your glutes as you come up to the starting position. Start with 10 squats and work your way up to 20.
Push-ups are a classic exercise that works your chest, shoulders, and triceps. Place your hands on the floor shoulder-width apart and extend your legs out behind you. Keeping your back straight, lower your chest to the floor, and then push yourself back up. Start with 10 push-ups and work your way up to 20.
Planks are a simple exercise you can do almost anywhere, but they’re especially effective when done on an unstable surface such as a medicine ball or TRX suspension trainer. Place both forearms on the ball and tighten your abs. Keep your body straight from your head to your feet. Hold for 30 seconds, then rest for 30 seconds. Repeat 3 times.
2. Jumping Jacks
Jumping jacks are a great way to get your heart rate up and start burning some calories. Just stand with your feet together and your hands at your sides. Then, jump up and spread your legs out as far as you can while raising your arms above your head. Jump back to the starting position and repeat. Start with 50 jumping jacks and work your way up to 100.
Crunches are a great way to work your abs. Lay down on your back with your knees bent and your feet flat on the ground. Place your hands behind your head and curl your torso up until your shoulder blades are off the ground. Hold for a second before lowering yourself back down. Start with 20 reps and work your way up.
Lunges are a great way to tone your quads, hamstrings, and glutes. Stand with your feet hip-width apart and step forward with your left foot. Bend your left knee until it’s at a 90-degree angle and your right thigh is parallel to the floor. Keep your back straight and your core engaged. Step back to the starting position and repeat with your right foot. Start with 10 lunges
on each side and work your way up. You can also add more intensity to your workout by adding weights or incorporating a kettlebell. Not sure how to use one? No problem! You can find several online kettlebell training that has professionals who can guide you to a great workout.
The bridge is a great exercise for your glutes and hamstrings and very easy to incorporate into your home workouts. Lie down on your back with feet flat on the floor and your knees bent at a 90-degree angle. Then, push your hips up until your body forms a straight line from your shoulders to your knees. Hold the position for 3 seconds and slowly lower yourself back down. Start with 10 reps and work your way up to 20.
9. Wall Sit with Shoulder Press
Wall sits a simple exercise you can do almost anywhere, and adding a shoulder press makes them even more effective. Just lean against a wall with your back flat against it and slide down until your knees are bent at a 90-degree angle. Hold that position and press a weight (either a barbell or dumbbell) above your head. Hold for 3 seconds before lowering the weight back
down. Repeat 10 times.
1. Wall Sits
Wall sits a simple exercise you can do almost anywhere. All you have to do is lean against a wall with your back flat against it and slide down until your knees are bent at a 90-degree angle. Hold that position as long as you can. Start with 30 seconds and work your way up if you’re beginning.
10. Mountain Climbers
Mountain climbers are a great way to get your heart rate up and start burning some calories. Just start in a plank position with your core engaged. Then, bring one knee up to your chest and switch legs. Keep your pace fast and do as many as you can in 30 seconds. Start with 50 mountain climbers and work your way up to 100.
The Gist it
There are plenty of home workouts you can do to get fit, but these 10 are a great place to start. They’re simple, effective, and can be done almost anywhere. So, what are you waiting for? Get started today.
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