Home Workout
Best at-home workout routine: Stay fit without a Gym
So you want to stay fit and healthy without leaving your house?
No problem;
This blog helps you to stay fit and healthy without leaving your house.
So let’s start with step-by-step workouts with no gym or equipment required.
- STEP#1: Warming up and cooling down
- Home Workout#1: For Beginner
- Home Workout#2: High-Intensity Workout
- Home Workout#3: ABS Workout
- Home Workout#4: LEGS Workout
- Home Workout#5: CHEST Workout
- Home Workout#6: SHOULDER&BACK Workout
Important steps before starting a workout at home
- FOOD: If you are deciding to do a workout for more than an hour. It would be recommended to eat food 2 hours before a workout. it is better to consume apples, bananas, and other items containing protein.
- Water: Water regulates your body’s Temperature. It will give you energy and keeps you healthy. It is recommended to start drinking water 30 minutes before start doing a workout.
- Sleep: Proper sleep can energize you during the whole workout session. It will help you to exercise properly.
WARMING AND COOLING DOWN ROUTINES AT HOME
Warm yourself up!
I cover all the warming routines in this article that you should follow at home before starting a workout to make your muscles active and your heart rates up.
Warm-up before starting your workout will help you to do exercise properly and prevents any type of injury.
WARM-UP ROUTINE
- Arm Circles (small)Each Way (15 sec each)
- Arm Circles (big) each way (15 sec each)
- Boxer punch (45 sec)
- Push-ups (45 sec)
- Lunges (45 sec)
- Squats (45 sec)
- High knee (45 sec)
- Butt kicks (45 sec)
- Running in place (45 sec)
- Jumping Jacks (45 sec)
- A mountain climber (45 sec)
Our aim is not to tire you but to warm you up.
The first step ended.
Let’s start step#2.
Home Workout#1: For Beginner
Let’s continue with our home workout#1. This is a full-body workout for a beginner.
The list of full-body beginners’ workouts is as follows.
- Jumping Jacks (20 sec)
- Push-ups (10 rep)
- Plie Squats (6 rep)
- Heel Touch (8 rep)
- Knee push-ups(4 rep)
- Backward Lunge (6 rep)
- Cobra Stretch (20 sec)
- Chest Stretch (20 sec)
Consistency is the key to success. You cannot gain everything in just one day to get the desired result you must have to be consistent.
Increase the no week by week to get the desired result.
Home Workout#2: High-Intensity Workout
If Home Workout#1 is easy for you and you want to upgrade move on to our high-intensity workout
The list of High-Intensity workout are as follows
- Jumping Jacks (45 sec)
- Inclined Push-ups (12 rep)
- Plie Squat (15 rep)
- Push-ups (25 rep)
- Backward Lunge (10 rep)
- Knee Push-ups (8 reps)
- Heel Touch (12 rep)
- Inclined Push-ups ( 8 rep)
- Wall Push-ups (8 rep)
- Cobra Stretch (45 sec)
- Chest Strecth (45 sec)
These workouts are planned for all body types but if you still find it easy then it is recommended to hold a dumbbell or any weight during exercise.
Get Tayyab Abbasi’s stories in your inbox
Join Medium for free to get updates from this writer.
You can also form worksheets to maintain your schedule.
Home Workout#3: ABS Workout
The above-mentioned workouts are for the full body and they are characterized according to the difficulty level. If you want to do an abs workout it is as follows.
ABS BEGINNER
- Jumping Jacks (20 sec)
- Abdominal crunches (16 reps)
- Russian Twist (20 reps)
- Mountain Climber (16 reps)
- Heel touch (20 reps)
- Leg Raise (16 reps)
- Plank (20 sec)
- Abdominal crunches (12 reps)
- Cobra stretch (30 sec)
- Spine lumber twist stretch left (30 sec)
- Spine lumber twist stretch right (30 sec)
ABS INTERMEDIATE
It is recommended to start from the beginner and then proceed further to strengthen your muscles.
- Jumping Jacks (30 sec)
- Heel touch (26 reps)
- Crossover crunch (20 reps)
- Mountain Climber (20 reps)
- Side Bridge left (12 reps)
- Side Bridge right (12 reps)
- Butt Bridge (20 reps)
- Bicycle Crunches (20 reps)
- V-UP (20 reps)
- Heel touch (26 reps)
- Plank (30 sec)
- Leg Raise (16 reps)
- Push-ups and rotation (20 reps)
- Side plank right (20 sec)
- Side plank left (20 sec)
- Cobra stretch( 30 sec)
- Spine lumber twist stretch left (30 sec)
- Spine lumber twist stretch right (30 sec)
ABS ADVANCED
Let’s move towards the final step of the abs workout
- Jumping Jacks (30 sec)
- Sit-ups (20 reps)
- Heel touch (26 reps)
- Crossover crunch (20 reps)
- Mountain Climber (20 reps)
- Side Bridge left (20 reps)
- Side Bridge right (20 reps)
- Abdominal Crunches (30 reps)
- Butt Bridge (20 reps)
- Bicycle Crunches (24 reps)
- V-UP (18 reps)
- Russian twist (48 reps)
- Heel touch (34 reps)
- A mountain climber (30 sec)
- Plank (60 sec)
- Leg Raise (16 reps)
- Push-ups and rotation (24 reps)
- Side plank right (20 sec)
- Side plank left (20 sec)
- Cobra stretch( 30 sec)
- Spine lumber twist stretch left (30 sec)
- Spine lumber twist stretch right (30 sec)
Home Workout#4: LEGS Workout
Legs Workouts at home are as follows
LEGS Workout
- Side hop (30 sec)
- Squats (12 reps)
- Side-lying leg lift left (12 reps)
- Side-lying leg lift right (12 reps)
- Backward lunge (14 reps)
- Donkey kicks left (16 reps)
- Donkey kicks right (16 reps)
- Left quad stretch with the wall (30 sec)
- Right quad stretch with the wall (30 sec)
- Knee to chest stretch left (30 sec)
- Knee to chest stretch right(30 sec)
- Wall calf raises (12 reps)
- Sumo squat (12 reps)
- Calf stretch left (30 sec)
- Calf stretch right (30 sec)
Home Workout#5: CHEST Workout
Carrying on toward our next workout.
Excuses don’t kill the fat exercises do.
If the above sequence hurts you don’t worry it will return in the form of good and healthy life. You must be proud of yourself.
The workouts for the chest are as follows.
- Jumping Jacks (30 sec)
- Incline push-ups (6 reps)
- Push-ups (4 reps)
- Wide arm Push-ups (4 reps)
- Triceps Dips (6 reps)
- Wide arm push-ups (4 reps)
- Knee Push-ups (4 reps)
- Cobra stretch (30 sec)
- Chest Stretch (30 sec)
- Hindu push-ups(10 reps)
- Push-ups & rotation (10 reps)
- Decline push-ups (12 reps)
- Staggered Push-ups (10 reps)
- Shoulder stretch (30 sec)
Note: This is a combination of beginner and intermediate programs. if you find this workout very difficult for you then you can reduce the intensity of that workout
Home Workout#5: Shoulder & Back Workout
This workout is not simple you can find it difficult if you are not following the schedule and you are not doing your workout with consistency.
Shoulder and back workouts are as follows
- Jumping jacks(30 sec)
- Arm raises(16 sec)
- Rhomboid pulls (14 reps)
- Sidearm raise (16 sec)
- Knee push-ups ( 14 reps)
- Side-lying floor stretch left (30 sec)
- Side-lying floor stretch right (30 sec)
- Arm scissors (30 sec)
- Rhomboid pulls (12 reps)
- Cat cow pose (30 sec)
- Prone triceps push-ups (14 reps)
- Reclined Rhomboid squeezes (12 reps)
- Child pose (30 sec)
Hope these workouts help you to live a healthier life. Follow the schedule with consistency so that you can get the desired result.
