Modern society has made people less and less concerned about health, and going to the gym has nearly vanished from our daily routines. Nonetheless, this doesn't necessarily mean that you're doomed to live a sedentary life.

This article will introduce you to the principles of how to crush your fitness resolutions from home with 13 effective workouts.

To maintain a healthy body in the comfort of your home, you will learn how to get rid of your stresses and worries by investing a few minutes in keeping you fit any time and anywhere you want.

1. Squat

The squat is indeed one of the most straightforward exercises. No matter where you decide to train, the squat is the movement you should regularly do to be in good shape. This exercise is perfect for the back, upper thigh muscles, and buttocks and the way to do it is uncomplicated. You need to prepare a small space and follow the instructions below.


How to do:

  • Stand straight and place your feet shoulder-width apart while both hands stay loose.
  • Push buttocks backward and gradually lower the body to the squatting posture, and simultaneously take a deep breath. Extend your hands in front of you to help keep your balance.
  • Gradually stand straight again and breathe out at the same time. Do 3 sets with 12-15 reps per set.
  • While doing the squads, the knees should not exceed the tips of the feet.

Note: Always squeeze your abdominal muscles to keep your body in balance. Keep your back straight, and breathe evenly and adequately.

2. Plank

Plank is the easiest and most effective home exercise for our belly muscles. If you want to lose belly fat, this is a valuable exercise. Only 60 seconds per day to practice a plank can make your belly muscles firm, and if you increase the frequency to 2 -3 reps per set, results are guaranteed to appear even quicker.

Plank affects the overall abdominal muscles, firming the skin along the way. Plank isn’t hard to perform, but its technique needs to be executed correctly.

How to do:

  • Position your body on a flat floor.
  • Put your elbows and wrists against the ground to create a 90-degree angle to the chest and floor.
  • Straighten your back with two feet touching the ground.
  • Straighten the body as your entire upper part is parallel to the ground.
  • Hold the posture 60s (the first time can be 30s and then gradually increase to 60s).

3. Wide Grip Push-ups

Regular push-ups not only help improve your health but also enhance your quality of life and make you happier. Wide grip push-ups help develop the chest and hand muscles and boost the metabolism.

As you engage in this exercise, your body temperature increases, which supports digestive processes and metabolism to burn calories and provide energy. If you incorporate push-ups into your workout routine, this alone will make you lose weight faster.

How to do:

  • Put two hands on the floor, and create a distance between them which is greater than the shoulders, and keep your legs straight.
  • Lift your hips so that your heels and shoulders lie in a line.
  • Tighten the buttocks and abdominal muscles.
  • Slowly stretch your elbows and lower the body while taking at the same time a deep breath until your chest is close to the ground, and the arms and forearms form an angle of 90 degrees.
  • Push against the floor and gradually lift the body to the starting posture while you simultaneously and slowly breathe out.
  • Repeat the movement for several sets with 20-30 reps per set, with a 50-60 seconds interval between each.

In addition to burning calories and fat, push-up exercises manage to produce mood enhancer hormones, like endorphins. Therefore, a daily routine of push-ups will make you feel happier.

4. Decline Push-ups

How to do:

  • Prepare a chair about 0.5m in height.
  • Put 2 feet on the chair, two hands down to the floor, lift the hips and let the weight of your body sink into your hands.
  • Perform push-ups until the face is near the floor and stop for 1 second.
  • Lift the body back to the starting posture then repeat. Remember to take a breath correctly while performing this exercise.
  • Do 10-20 reps per set.

5. Close Grip Push-up

Also known as the diamond push-up, this exercise is perfect for a whole arm and chest muscles workout. Before doing these push-ups, you should start with regular ones, as this exercise is considered quite hard for beginners.

How to do:

  • Start with a push-up posture, legs closed, and your back straightened. The index fingers and thumbs need to be close to each other to make a diamond-shaped form.
  • Perform push-ups in this posture and try to go as deep as possible while you take a deep breath at the same time.
  • Push the body up, and slowly breathe out.
  • Do 10-20 reps per set.

6. Ball Twist (Home Gym For Intercostals Muscles)

Doing a ball twist requires a flat floor and a wall, so you can easily practice this at home. This exercise has the most impact on the intercostal muscles and helps you achieve a firmer waistline.

ball twist

How to do:

  • Sit down and stretch your legs in front of you.
  • Keep your back straight and lean against the wall or maintain it in a vertical position.
  • Hold a ball in front of the chest with both of your hands.
  • Take the ball from right to left, and always keep your hands high in front of your chest.
  • Do several sets with 15 reps per set.

7. Table Top Leg Extension

This exercise affects the thighs and lower abdomen the most. Besides this, not only does this exercise help train the body’s strength but also it also burns the lower abdominal fat effectively. Therefore, doing this exercise on a regular basis will bring you a much firmer belly.

How to do:

  • Start with a 4-leg table posture with two hands and two knees touching the ground.
  • Lift your right leg straight ahead of your face while kicking your left leg straight backward.
  • Keep the posture for several seconds.
  • Switch legs and do 10 reps for each side.

8. Lying Glute Bridge

If you are looking for a light exercise at home, you may choose the lying glute bridge. If you practice this movement every day, it will help to “wake up” hip muscles and reduce belly fat very fast, resulting in more flexibility in the hip area. For men, this exercise can be an excellent trick for better love-making.

How to do:

  • Firstly, lie on the floor, knees bent, legs closed. Each foot should be 30-40 cm away from the buttocks.
  • Squeeze the abdominal muscles and press the heels to the floor. Lift the hips slowly off the floor, and hold it there for 2 seconds. Gently lower your hips and repeat.
  • Do 3 sets with 15 reps per set.

9. Glute Bridge Leg Lift

This exercise is somewhat similar to the flying glute bridge one, but it’s a bit harder to do. The glute bridge leg lifting helps to enhance and firm the muscle groups around the buttocks and hips. As a result, this exercise helps control the activity of both hips and thigh bones.

How to do:

  • Lie on your back, two hands parallel to the body, knees bent.
  • Lift the left leg, and then gradually lift the whole hip area. At the same time, you need to breathe out and put pressure on the hip while the right knee, abdomen, and chest make a line.
  • Slowly lower both the hip and the left leg but don’t let the hips touch the floor. Take a deep breath in through your nose while you change the leg.
  • Repeat the same process with the right leg.
  • Do 3 sets with 12-15 reps per set.

10. Jump Squat

Jump squat is a one of a kind cardio exercise that helps to reduce body fat very fast.  Since it makes you sweat out a lot and burn many calories as you jump, it also helps to firm buttocks and thigh areas. Therefore, if you want to tone and improve your thighs and leg muscles and at the same time sculpt a better muscle shape, do not miss this home exercise.

How to do:

  • First, stand straight. Create a distance between your feet which is equal and parallel from one shoulder to the other.
  • Gradually bend two knees and slow the body to the squat posture. The knees shouldn’t exceed the tip of the foot.
  • Put the pressure on the leg, and then jump up as high as possible. Vigorously push the hands upwards at the same time.
  • Go back to the squat posture, and repeat the movements.
  • Do 3 sets with 12-15 reps per set.

11. Jump Lunges

The jump lunge exercise is quite new to many people. It is a combination of knee lunges and jumps, and it helps you burn fat effectively. However, if you are not used to it, you will find that doing these at home will make your legs feel “tired.”

How to do:

  • Start in a straight up position, with the right leg stepping forward. Gradually dip down so that the thigh of the right leg is parallel to the floor, while the left thigh is perpendicular to the floor. Note that the left knee doesn’t touch the floor while you keep your back straight and eyes looking forward.
  • In the lunge position, always keep the neck and back straight. Stand up slowly and jump as high as possible.
  • Go back to the original posture and change legs.
  • Do 3 sets with 12-15 reps per set.

12. Crunch

This exercise focuses on the abdominal area, especially the upper part. It helps to burn belly fat and firm up the abdomen. If you want to build muscles in this area, do not skip this exercise.


How to do:

  • Start with lying on your back and bend the knees to make a 90-degree angle.
  • Cross your hands together and put them behind the head.
  • Slowly squeeze your belly, push the shoulders and head as high as possible so that your elbows touch your knee. Breathe out at the same time.
  • Gradually settle down and take a deep breath.
  • Do at least 3 sets with 12-15 reps per set.
  • Remember to breathe evenly.

13. Bicycle Climber

Bicycle Crunches, also known as bicycle climber, is considered a great home gym exercise for men who want to build stomach muscles effectively. If you work out regularly and correctly, you can get rid of the fat layer that covers the muscles.

How to do:

  • Lie on your back, with hands behind the head.
  • Lift your upper body until it forms a bent posture.
  • Slowly raise your left knee until it's perpendicular to the ground. Extend the remaining leg until it becomes parallel to the floor.
  • Make your feet look like you’re riding a bicycle as fast as possible. One leg goes in as the other goes out. The more you extend your legs, the more you’re going to fire up your quad muscles.  Do it continuously until you are too tired to continue.

With these 13 exercises, no matter how busy you are with work, you still can improve your fitness performance on a daily basis.

Nevertheless, you should keep in mind that exercising cannot bring great results if you only do it for a short period. You can expect great results only if you are patient and determined to work out on a daily basis.

READ ALSO: The Ultimate Guide on How to Make Your Workouts More Effective

Author Bio: Emily Pham

Emily Pham is a blogger with many years of experience in searching for the best natural home remedies for beauty and health issues. All content provided is for informational and educational purposes. We recommend you consult a healthcare professional to determine which method is appropriate for you.

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