10 At-Home Workouts to Lose Weight and Build Muscle That Are Shockingly Effective
Gyms have their pros, but they definitely have their cons, too: waiting for machines, commute times, crappy music. Plus, they can be expensive. Whether at-home workouts are your go-to or you just need a break from the fluorescent lights, building muscle and losing weight is perfectly doable with an effective routine. All you need for success are some solid workout routines to do at home that include exercises for your chest, back, arms, shoulders, legs, and abs that also get your heart pumping to torch calories. You won’t need a rack, barbells, or any machines for these hybrid strength and cardio workouts at home either, just a pair of dumbbells, pullup bar, stability ball, and a jump rope.10 Best 10 At-Home Workouts
Legendary Legs Workout At-Home
James Michelfelder
You don’t need a full gym for effective leg workouts at home. This is proof.How to Do It1A. Bodyweight Squat1B. Glute BridgeAs many sets as needed, 100 total reps for each exercise, 60 seconds between sets2A. Reverse Lunge2B. Dumbbell Romanian Deadlift4 sets, 10 reps, 90 seconds between sets3. Wall Sit: Lean against a wall and squat down until your knees are bent at 90 degrees and your shins are vertical to the ground. Hold the position. Complete one set and hold for as long as possible.
Superhuman Abs Workout At-Home
James Michelfelder
You don’t need to compromise when doing ab workouts at home. You can hit your lower abs and build V lines with weighted ab exercises and bodyweight staples.How to Do It1A. Ab-Wheel Rollout1B. Superman Hold3 sets, 10 reps (30 seconds for Superman hold), 60 seconds between supersets2. Renegade Row3 sets, 10 reps, 60 seconds rest3. Plank3 sets, 60 second hold, 90 seconds rest
Bodyweight Core Workout At Home
James Michelfelder
How to Do It1. Reverse Crunch with Hand Targets: Lie on your back with knees bent as far as possible toward your torso and, keeping elbows at sides, angle arms back with palms facing knees. Lift hips, performing a reverse crunch, so knees touch palms. Lower back down and repeat. 2. Arm Offset Crunch: Lie on your back on a stability ball with edge of ball at your sacrum. Extend right arm straight out to the side at 90 degrees, palm up, keeping left arm down at side. Lift up into a crunch, then lower back down to start; switch arms and repeat. 3. Lateral Rolling Plank: Cross your arms, holding onto your elbows, and place them on the stability ball so you’re in a modified plank position. Roll to your right shoulder, then back to center and to your left. Continue alternating. 4. Rotating Crunch with Lateral Arm Swing: Lie on your back on a stability ball with left arm extended straight out to the side and right arm folded over chest. Lift up into a crunch, extending arms and swinging them to the right until left arm is bent over chest and right arm is straight. Continue alternating.5. Reverse Crunch with Stability Ball: Lie on your back with knees bent, arms extended at sides at a 45-degree angle, and calves on top of stability ball. Squeeze the stability ball between your calves and thighs so it hovers above the floor. Lift your hips to perform a reverse crunch, then lower back to hover and repeat. 6. Hip Roll with Thread the Needle: Place the top of your feet on a stability ball and push up into a high plank position. Lift right foot up and over the left foot, then bring it back to the right and thread it under your left foot, extending right foot out to left. Do all reps on right side, then repeat on the opposite side.
Back Workout At Home
Beth Bischoff
We’ll level with you: Back workouts at home aren’t as effective as a full gym, however, there are plenty of bodyweight back workouts, beginner back workouts, and dumbbell back exercises to supplement training.How to Do It1A. Pushup1B. Prone Back Extension: Lie facedown on the floor with arms extended by your sides. Raise your torso off the floor as high as you can, and hold at the top for a second.3 sets, 12 reps each, 90 seconds rest2A. Plank2B. Prone Pressup: Lie facedown on the ground, positioning your hands as you would a pushup. Push yourself up, but leave your hips and legs on the ground. Hold for one second then return to the start position.3 sets, 10 reps (60 second plank), 90 seconds rest3. Staggered Romanian Deadlift3 sets, 6 reps/side, 60 seconds rest
Superset Cardio Workout At-Home
With cardio workouts and HIIT workouts, there’s no shortage of ways to burn fat at home.How to Do ItPerform the exercise as a massive superset, rest for 2 minutes, then repeat 5 times.Jump Rope x 60 secondsBurpee x 10 repsDumbbell Curl-To-Press or Double Kettlebell Swing x 15 reps Bear Crawl x 60 seconds
Back and Chest Workout at Home
Beth Bischoff
Chest and back workouts are a tried-and-true split for a reason. Try these compound exercises the next time you want an upper-body blast.How to Do ItPerform the exercise as a massive superset. Rest for 3 minutes, then repeat.Pushup x 10-15 repsPullup x in doorframe, as many reps as possiblePlank x 60 secondsRenegade Row x 10 repsRepeat 5 times
Butt Workout At-Home
Beth Bischoff
Butt workouts at home ensure you can build better glutes with nothing but free weights. How to Do It1A. Bodyweight 1¼ squat: Perform a bodyweight squat, come up ¼ of the way, drop back down to full depth, and come all the way up. That’s one rep.1B. Dumbbell Romanian Deadlift5 sets, 10 reps (as many as possible for squats), 90 seconds rest2A. Walking Lunge2B. Lying Glute Bridge5 sets, 20 reps, 90 seconds rest
Total-Body Burnout At-Home Workout
James Michelfelder
How to Do ItPerform exercise “A,” then immediately begin “B.” Rest, then repeat for prescribed sets/reps.1A. Dumbbell Lunge1B. Pushup3 sets, 8-12 reps each, 90 seconds between supersets2A. Dumbbell Romanian Deadlift2B. Ab-Wheel Rollout3 sets, 6-8 reps each, 90 seconds between supersets3A. Dumbbell Curl3b. Dumbbell Shoulder Press3 sets, 12-15 reps each, 2 minutes between supersets4A. Plank4B. Dip (can be done on a chair)3 sets, as many reps as possible (60-plus seconds for plank), 90 seconds between supersets
Pyramid Arms and Chest Workout At Home
James Michelfelder
How to Do It1. Pushup3 sets, 3 minutes rest between sets*2. Plank3 sets, 60-second holds, 60 seconds rest3A. Bodyweight Squat3B. Dumbbell Curl3 sets, as many reps as possible, 90 seconds rest between supersets4A. Dip (can be done on a chair)4B. Pullup (in doorframe)5 sets, 5-10 reps, 45 seconds rest between supersets*Perform 10 pushups, rest 30 seconds; next, 9 reps, rest 30 seconds; then do 8 reps, continuing this pattern all the way down to 1.
Total-Body HIIT Workout
Beth Bischoff
How to Do ItWarm up for five minutes, then perform 1 minute of each exercise below followed by 2 minutes of recovery (either walking or slow jogging). Finish with a 5-minute cooldown.Butt kicksMountain climbers Alternating lungesStepupsWalkout to pushupHip bridge to crunch Alternating curtsy lunges
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