11 Simple Exercise Plans on How to Workout at Home
1) Stability Ball Ab Workout
2) Upper Body Challenge
laurengleisberg
Warning: This set is not for the faint of heart. It is a super set meant for the end of a workout session to push those muscles to absolute failure. It is the only extremity focused workout on this page because its the only one you're going to need. Focusing on low-weight, high-rep, this superset is focused on hitting all the major muscle groups in your arms and shoulders without sending them into insane muscular hypertrophy ranges.
To do it you have to survive:
3 sets, 20 reps of Alternating Curls
3 sets, 20 reps of Lying Triceps Extensions
3 sets, 15 reps of Hammer Curls
3 sets, 15 reps of Triceps Kickbacks
3 sets, 15 reps of V-Sit Curls
3 sets, 15 reps of Overhead Triceps Extensions
3 sets, 20 reps of Lateral Shoulder Raises
3 sets, 15 reps of Shoulder Presses
See? Not for the faint of heart. Good luck with this one.
3) 21-Day Run/Walk Challenge
skinnyms.
Day 1: ¼ mile cardio walk, ½ mile jog. Repeat to total 1.5 mile.
Day 2: ¼ mile cardio walk, ½ mile jog. Repeat to total 1.5 mile.
Day 3: ¼ mile cardio walk, ¾ mile jog. Repeat to total 2 miles.
Day 4: ¼ mile cardio walk, ¾ mile jog. Repeat to total 2 miles.
Day 5: Rest.
Day 6: ¼ mile cardio walk, ¼ mile run. Repeat for 12 minutes.
Day 7: ¼ mile cardio walk, ½ mile jog, ¼ mile cardio walk, ¼ mile run. Repeat for 15 minutes.
Day 8: ¾ mile jog, ¼ mile cardio walk, ¼ mile run, ¼ mile cardio walk. Repeat for 15 minutes.
Day 9: ¾ mile jog, ¼ mile cardio walk, ½ mile jog. Repeat for 12 minutes.
4) Lower Ab Workout at Home
christinacarlyle
5) 30-Day Butt and Gut Challenge
toneandtighten
Built around 4 body-weight exercises, the challenge takes you through 30 days of simple movements – a workout at home that literally anyone can do.
6) The Core Crusher
prevention
A simple, two-week plan that alternates daily between core exercises with a stability ball and light cardio (usually steady state walking or jogging).
7) 27-Day Squat Challenge
BuzzFeed
Nothing will get you in shape faster than whole body/compound movements. Beginners make the mistake of choosing too many isolation exercises (choosing just to workout a single muscle group). If you want to make real progress…squat. Squat again and again. You're working larger muscles and that will pay dividends for hours after you're done working out (your body will continue to burn calories).
What you'll need: Absolutely nothing.
8) Total Body Fat Burning Workout
webhealthjournal
Everyone has 15 minutes in their day. Everyone. If you're short on time, like we mentioned earlier, focus on workouts that hit multiple large muscle groups. They raise your heart rate quicker and help you continue to burn fat long after your workout at home finishes. We can emphasize it enough. Even if you have 0 equipment to work with, there is no reason you can't learn to master:
push upssquatsplankslungesreverse crunches
9) 30 Minute Indoor Cardio Workout
fitfoundme
Staple to a wall. Get through the misery. Love yourself later. Its simple, but effective. Fully body movements that will get your entire body moving and crushes calories. It's like Insanity or P90x without having to pay for it.
What you'll need: A pair of quality running shoes.
10) Lower Body Sculpting
thehappyhurricane
The pace is quick:
30 lunges
20 single leg deadlifts
20 squats
30 donkey kicks
15 glute bridges
All in 5 minutes. Repeat 2 more times.
It may not seem bad but I promise you it is (I struggled through it before I included it in this article and I am fairly athletic). I'd recommend turning it into more of an HIIT workout with a couple minutes of walking in between each set to push out some of the lactic acid buildup and give yourself a small breather. If you can do it all the way through without stopping…more power to you.
11) Building the Perfect Butt
Not everyone is looking for a full body workout. So if you're one of those people who is looking to tone or tighten certain indelible assets then I have a feeling this workout is for you. Learn to sculpt and shape certain muscle groups without adding tons of lean mass with Christina as she walks you through each and every step.
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