When most people think of workouts most of the time they think of having to go to a gym. For some, just thinking about going to the gym is enough to turn them off. I totally understand this because going to the gym means spending money on a membership, traveling to get there, and maybe working out with people you may feel uncomfortable around. If these are the reasons why you don’t go to the gym, I get it, I really do. However, there’s plenty of ways for you to have a workout that will help you lose weight and get fit and you can do it at home.
In this article I’ll be going over a couple of simple workouts that are easy to do at home and they will not only help you to lose weight but they can also help you to tighten up your entire body at the same time. These workouts focus on strength training and building muscle which in turn will help to boost your metabolism.
Home Workout #1
This is a starter workout that works your abs, legs, and your arms. These exercises will teach you how to work the large muscles with these simple body weight exercises. What’s really great about this workout is that you don’t need any kind of special equipment in order to perform this workout.
Push-Ups – When you do this exercise you need to make sure that you have perfect form otherwise you are wasting your time. Start with your hands and knees on the floor and put your hands on the floor about shoulder width apart and your palms flat. Then extend your legs out straight while you rest on your toes. Make sure that your hands are right under your shoulders. Brace your legs and abs so you can stiffen your torso and keep your neck aligned neutrally so your body is straight. Now, bend our elbows letting them flare naturally out to your sides and then lower your body until your nose touches the floor. Don’t let your middle sag. Push into the floor and then push yourself back to your starting position. Do 10 to 16 reps with one to two sets.
Lunge – For this exercise you will want to use a chair for balance if you feel you need help. The best thing to do however is to try and do 10 front lunges on each leg without using any support. Stand in a split stance and have your right foot forward and your left leg behind you. Your feet should be about two to three feet apart. Make sure your body is straight before you do your first lunge. Now bend your knees and lower your body down until your back knee is a few inches off the floor. At the end of the movement, your front thigh should be completely parallel to the floor and your back knee should point toward the floor. Do ten reps and then switch sides. You can do one or two sets.
Squats – Squats work out your major muscles in your lower body. Make sure that you perform squats with your feet at least hip distance apart. With your feet apart pull your stomach towards your spine and contract your abs while pulling your shoulders down and away from your ears. Now shift your weight into your heels and bend at your hips pushing your hips towards the wall directly behind you. As you are bending your hips, your knees and ankles will also bend. While you lower your hips, your knees will start to go forward, this is okay but don’t let them go to far. Continue to lower your hips as low as you can. Keep your body weight balanced between the balls and heels of your feet. Keep your abs engaged with your back flat and chest up then slowly push your body back to the starting position. At the start of the movement keep your knees bent slightly and don’t lock them. Repeat this movement 10 to 15 times with one to three sets. Make sure to rest 30 to 60 seconds between sets.
Plank – Planks help to strengthen your abdominal muscles and the muscles that help to support your back and promote proper posture. Lie down on the floor face down resting your forearms on the floor with your palms flat on the floor. Next, push off the floor and raise up onto your toes while resting on your forearms and your palms remaining flat on the floor and resting on your elbows. Make sure to keep your back flat and in a straight line. Now, tilt your pelvis and contract your abs to help prevent your rear end from sticking up in the air or sagging. Hold this position for 20 to 60 seconds and then lower your body and repeat for three to five reps.
Home Workout #2
Eventually you can add the following exercises with the first workout in order to have a fuller workout program that will help you tone your entire body without ever having to hit the gym. For these exercises you will need a set of dumbbells in order to do some of the exercises properly. This workout focuses on the arms, upper body and total body strength.
Bicep Curls – With this exercise stand with your fit hip distance with a dumbbell in each hand. Make sure you maintain good posture as you raise and lower the weights by bending your arms at your elbows. Do two sets with ten reps in each set. You can increase the amount of weight you use once you feel you have the strength and energy to do more.
Lateral Raise – Stand straight with a dumbbell in each of your hands. Your palms should be facing in and towards the mid-line of your body. Next, raise your straight arms up to your shoulders and then lower them slowly. Do two sets with ten reps.
Triceps Kickbacks – You will need to start with using a chair to get your body in proper position to perform these kickbacks. Make sure that when you do this exercise that you extend your arms slowly and then return them to their starting position. Hold your dumbbells in your hands and then bend over until your body is at a 45 degree angle or is parallel to the floor. You can bend your knees if you need to but make sure to keep your abs engaged. Start the movement by bending your arms and pulling your elbows up to your torso level. Hold this position then straighten your arms out behind you while you squeeze your triceps muscles. Finally, bend your arms back to their starting position. Do one to two sets with 10 to 16 reps.
Bent Row – This exercise is great for working out your lats especially if you use heavier weights. To start with, you should start with lighter weights so that you can get enough strength to handle heavier weights. Start by bending over at your waist until your torso is parallel to floor or at a 45 degree angle with your abs in and your knees bent slightly. Hold your dumbbells straight down without locking your elbows. Next, bend your elbows and pull the dumbbells up until your elbows are level with your torso in a rowing motion. Make sure to try and keep your shoulders relaxed and away from your ears. Lower the dumbbells. Do one to three sets with 10 to 16 reps.
• Wall Squats – This is taking the squat exercise from the first workout program to another level. You can do this by trying this variation of the squat exercise. Stand with your back against the wall and then sink your hips down to a sitting position. Now, let the wall support your back and hold this position for at least 30 seconds. As your strength builds you should challenge yourself to hold the wall squat position for a minute or longer.