Workouts at home for men & women

If the ideal thought of working at home makes you yawn, think again!

Learn to invest in your body, using just your body weight can give you a better & healthy living.

So, whether the gym is closed or you’re short on time, lay out the mat and prepare to sweat.

The most relevant bodyweight moves that hit every targeted muscle perfectly adjusted for beginner, intermediate, and advanced exercisers, so start where you feel ready and progress from there.

Beginner routine

  • Jump Rope: 20 reps
  • Bodyweight squats: 20 reps
  • Push-ups: 12 reps
  • Bicycle crunches: 10 reps
  • Burpee: 10 reps
  • Oblique Crunches: 10 reps (each side)

Repeat the above workouts for 2 rounds if you are not exhausted and ready to go-on.

Intermediate Routine

  • Walking lunge: 10 reps (each leg)
  • Pike push-ups: 10 reps
  • Superman: 20 reps (Work your lower back — and the whole backside of your body — with a superman. Go as slowly as you can here to really reap the benefits of this move.)
  • Tricep dips: 15 reps
  • Plank: 2minute hold
  • Squats: Until failure

Repeat the above workouts for 3 rounds if you are not exhausted and ready to go-on.

Advanced routine

  • One-legged-squat: 10 reps (each leg)
  • Slow push-ups: 1min for 1 rep
  • Tricep dips: 20 reps
  • Plank: 3minute
  • Side plank dips: 30sec (each side)
  • Mountain climber: 20 reps
  • Ass to grass: 45 second
  • High knee: 1minute
  • Pike pushup: 15 reps
  • Bodyweight squat (until failure)

Repeat the above workouts for 3 rounds if you are not exhausted and ready to go-on.

Things to keep in mind.

No matter how much hard you train you won’t see results until you control what goes inside your mouth. The basic principle to fat loss is “Calorie Deficit”. The idea is to burn the calorie more than your average calorie. If you eat enough calories to support your BMR but add more exercise, you’ll create a caloric deficit simply by burning extra calories. This only works if you’re not overeating, to begin with. Stay hydrated- drink plenty of water and vegetables or fruits that are enriched in water. Avoid sugar, flour, & junk food.

Abs are made in the kitchen, so try avoiding oily foods and get to know what is inside your food.

Are Home Training Workouts Effective ?!!

If you’re going to be training at home, can you get the same level of quality in terms of equipment and benefits from your training as you get from a gym? The answer is yes, but with certain provisos. Home training can offer many advantages over gym training but equally, it can be attractive to visit a dedicated facility to train, rather than carry out exercises in front of the TV or in a spare room.

Home training – for and against …
For home workouts

1. No monthly gym fees are required.
2. Can be inexpensive (basic equipment such as an exercise mat, dumbbells, and a stability ball can be purchased cheaply).
3. Saves time by eliminating travel to and from the gym.
4. Convenience — your training facility is always available whenever you feel like exercising.
5. No queuing to use your favorite piece of gym equipment.

Against home workouts

1. Needs the imagination to maintain interest in your training.
2. You need to ensure your form is correct without the supervision of a gym instructor, otherwise, injuries may occur.
3. Initial outlay can be high if you’re planning to set up a gym in your own home.
4. It can become boring and de-motivating to continually train alone. At a public gym you’ll find:
5. There is likely to be a greater range of equipment that you can’t afford for your home gym.
6. More people, therefore, it is more social
7. Gymnasium equipment is constantly evolving so your local gym should be regularly updating the machines, whereas that may not be financially possible with a home gym.


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