You want to workout, but you’d rather do some home exercises rather than go to the gym. You also don’t want to buy all kinds of expensive exercise equipment because let’s face it, you’ve already done that, used the machine a dozen times (if that) and now it’s sitting in the corner collecting dust. The great news is that you don’t have to leave your house or buy fancy expensive exercise equipment to get in a great workout. You can build some of your Home Workout Routines and get great results.
I went to commercial gyms when I first started getting into the fitness mindset, and it didn’t take me long to become dissatisfied with it. So I did some research and found that I could do home workout routines that were just as useful and would save me a not of money over the long run. Part of my research included a few Beachbody programs: Insanity, Focus T5, and P90X. If you would like to try one out, start with this Focus T25 calendar.
One of the best routines for fat loss is using nothing more than the weight of your body by using the biggest, and strongest muscles that you have.
When you use the largest muscles in your body during the workout, this means that those muscles are going to need quite a bit more calories to recover than if you had done a workout where you just focused on the smaller muscles.
I’ll use the pushup as an example. During a pushup, the primary muscles that you are using are your chest, triceps, shoulders, and forearms, as well as activating your core to stabilize your entire body. Compare that to a bicep curl. A bicep curl is isolating your bicep and forearm muscles to lift the weight and using your shoulders and core to stabilize your body.
Aren’t you using quite a bit more muscle in the pushup than you are in the bicep curl? With all the muscles that you’re using in the pushup, your body needs to burn more calories to repair those muscles from the pushups than it would take to repair the smaller amount of muscles you used in the bicep curl. This reason is why it’s better to work on compound exercises when you’re training to burn more calories.
So that’s where we’re are going to start.
Categories For Your Home Workout Routines
There are five basic types of movements that we are going to include in these workout routines with some examples too:
- Squat – like a Bodyweight Squat
- Single Leg – an example would be a lunge
- Pushing Movement – ie. a pushup
- Jump – like a jumping jack
- Core – a plank hold
Don’t freak out though and think that you have to do a full pushup on your toes right from the start when developing your home workout routines.
If you’re just starting off with this exercise, you could do a pushup on a wall first. Once that gets easier, then you could go on to doing them on your knees. Once that gets easier, you can challenge yourself again to doing them on your toes.
Building Your Home Workout Routines
Now let’s pull this all together.
You want to pick one exercise from each of the categories above, and you’re going to do each of those exercises for 30 seconds each, and no rest between exercises.
So for a beginner, it would go like this:
- Lying Hip Extension – 30 seconds
- Wall Pushup – 30 seconds
- Jumping Jacks – 30 seconds
- Side Leg Raise – 15 seconds on each leg
- Kneeling Plank – 30 seconds
You would do all five of those exercises with no rest between each exercise, and then when you were done with the Kneeling Plank, you’d rest about 30-60 seconds and then complete that circuit again. Then rest another 30-60 seconds and do it one more time.
You can also modify these exercises in your home workout program to make them more difficult if you are at a more intermediate or advanced level.
- You could do a bodyweight squat on your toes
- A pushup on your knees or toes for the pushup
- Substitute jumping jacks for burpees
- A full reverse, forward, or walking lunge instead of the side leg raise
- A full plank or a plank on a stability ball in place of the kneeling plank