Simple Exercises for Working Out at Home

With or without the presence of a personal instructor, you can definitely work out at the convenience of your home. That’s why you see workout DVDs being advertised on TV or online, it’s for home use, and you also get a virtual instructor. Sweet!

All you have to start with is motivation. Be motivated enough that you will want to finish your workout plan despite the temptations at home; like the difficulty of doing a warm up whenever a couch is nearby. Next maybe is a monitor, either of your TV or your PC, not for lifting purposes but for a little company. Working out alone can sometimes be lonesome affecting your mood which in turn makes you feel more sluggish and think of abandoning the work out altogether. I use to watch a couple of motivational workout videos online before I play my workout video; it makes me feel more ready and motivated to exercise. It is also a nice way to encourage other family members to join the activity. If nobody else would join, just enjoy your virtual buddies. Third to consider is equipment. You can invest on a pair of dumbbells or a kettlebell if preferred, but you can also find something at home to add spice to your workout when buying is not an option.

Before starting a workout routine, remember 3 things: Warm up, Stretching, Cool down. Do not neglect these essential parts in performing any workout routine.

Now here are simple workout routines that you can accomplish at home with or without training equipment.

Compound routine without equipment:

  • Planks: 2 sets of 30-second holds
  • Push-ups: 2 sets of 20 reps.
  • Squats: 3 sets of 30 reps.
  • Burpees: 3 sets of 10 reps.
  • Lunges: 3 sets of 20 reps of alternating lunges.
  • Step-ups: 1 set of 50 reps.
  • Bench dips: 2 sets of 15 reps.
  • Pull ups: 3 sets of as many as you can do. If you don’t have a pull-up bar at home, you can always improvise. Use the doorway, a beam at home, the stairway, or maybe the gate outside or even the fence if possible. If you can have access to a playground nearby, better.

Compound routine with dumbbell/kettlebell:

  • Squats: 4 sets of 20, 15, 10, 8 reps with increasing load.
  • Deadlifts: 4 sets of 20, 15, 10, 8 reps with increasing load.
  • Flat dumbbell press: 4 sets of 20, 15, 10, 8 reps with increasing load.
  • Clean and Jerk: 3 sets of 20, 15, 10 reps with increasing load.

If you don’t have a dumbbell, you can use few other things as a substitute. A good example is water bottles. Fill it completely to keep the water steady inside or leave some space for a little challenge since the weight shifts in this condition, thus you have to exert effort for balance. You can change the bottle sizes to increase load.

As you may have noticed, I’ve mainly used compound exercises in the given workout samples. Beginners are often confused where to start, and I believe that a good grasp of the compound movements is of most importance for any level of fitness training. You can always work on isolation exercises later on. If weight training doesn’t interest you at all, there are plenty of dance workouts available nowadays such as Zumba.

You can also devise your own workout plan according to your needs and fitness level. You can check fitness programs available online for additional learning and workout options. Free workout routines are everywhere! Be resourceful and read a lot.  Remember that in the fitness industry, knowledge is power.