One of the best things you can do for your health to add in more exercise whenever you can. Fortunately, there are several at home workouts for men to choose from. The Fit Father Project is here to make it easier to find the right one. You don’t need to purchase a gym membership or even a whole array of equipment to get started.

In fact, you can complete your first workout right now. All you need is a few moments and a little bit of space. Try our free 24-minute workout for a complete package.

The key to successfully starting at home workouts is to enjoy what you are doing. This isn't always easy when you’re pushing your body to its limits. But, you’ll find that the variety of lots of different at home workouts for men will help you to build and maintain your new fitness habit.

Try these At Home Workouts For Men

The following workouts will help you to burn fat and increase your lean muscle.

Workout 1 – Squats Plus

Squat exercises are great for building your core. Try to complete 10 to 15 reps and repeat. The aim is to do 6 sets of the following exercises:

Tiptoe Squat

man doing squats at home workouts for menThe tiptoe squat is the standard squat, but the whole exercise is completed on the tips of your toes. You can add a dumbbell or barbell to your routine to increase the challenge. This one is great for strengthening your calves and improving balance.

Hands Behind Your Head

Interlock your hands behind your head and then perform the standard squat. With or without weights, stand squats are one of the best exercises a man can do.

Raised Leg Push-Ups 

Elevate your legs with a bench, placing your hands on the floor


man doing lunge with dumbbells at home workouts for men

Alternate your legs when doing this exercise and focus on keeping your back straight and your core tight.


The basic plank is forearms and toes on the floor, but you can make this much more challenging by lifting one arm off the ground for 5 seconds. You can also rock your body forward or backward while doing the plank; this will really emphasize your core.

Workout 2 – Dumbbell Routines

All of the following routines are done with a pair of dumbbells. You should choose a weight that will just about allow you to finish the exercise. The aim is to do 3 sets of 8 reps, but you can start lower and build your way up.

Split Squat

split squat at home workouts for menYou’ll need a bench or something solid just below knee height. Stand approximately one foot in front of it with your feet shoulder width apart.  You’ll need a dumbbell in each hand. You can then lift one foot onto the bench behind you before lowering your body until the knee on that leg nearly touches the ground. Your other leg should be at approximately 90 degrees.

Return to the start position and repeat. After you've done 8 reps switch legs.

Dumbbell Floor Press

It is possible to do this on a bench, but the floor works well to start with. Lie on your back with your knees bent and your feet flat on the floor. Hold a dumbbell in each hand just above your chest, in line with your shoulders.

Push your arms upwards so that they are straight without locking them. Hold for a second and then lower your arms back to the starting position and then repeat.

Dumbbell Row

The standard dumbbell row involves leaning over a bench with one leg and arm resting on it. The other arm remains straight and holds the dumbbell near the floor.

Then slowly bring the dumbbell up to your chest and then lower it down again; after you've done the first set switch arms before doing more sets.

Goblet Squat

at home workouts for men goblet squatYou already know how to do a squat; all you need to do for the goblet squat is to add a dumbbell to your exercise.

Simply hold the dumbbell on its end with one hand each side so that it sits in front of your chest; keep it in this spot as you squat.

Dumbbell Push-Up

The humble push-up is a great exercise for your chest, shoulders, arms, and core. By holding a dumbbell in each hand while doing press-ups, you’ll be able to get your body lower and increase the strength of the workout.

It will also take extra effort to keep your balance; working your core out harder.

Reverse Fly

Start with a dumbbell in each hand and your knees slightly bent. Your chest should be at approximately 45° angle. Now push each arm out to the sides straight while holding the weights.

Workout 3 – Upper Body Workouts

You don’t need weights for this workout, simply repeat the following 4 exercises one after each over as many times as possible in 20 minutes.


Work your shoulders, chest, and triceps with the classic push-up.

Straight Leg Sit-Ups

straight leg sit-ups at home workouts for menThis can be difficult when you are first working out, but it does get easier! Start by lying down on your back with your legs straight and your feet slightly wider than your shoulders.

Now point one arm straight up into the air. Sit up using your stomach muscles; the aim is for your right hand to touch your left foot. The lower half of your body shouldn't move during this exercise.

Tricep Extensions

Work your triceps, abs, glutes, and calves by starting in the low plank position; that’s forearms and toes on the floor with a straight back.

Now lift yourself up to the high plank position and then drop back down again.


The classic plank is when your forearms and toes are on the ground, and you simply hold this position for 30 seconds. It will work your biceps, forearms, triceps, hips, quads, calves and even your core!

Workout 4 – Lower Body At Home Workouts For Men

This is perhaps the best at home workouts for men as it really mixes up the different exercises to stimulate every muscle in your body.

Split Squat Jumps

people tuck jumping at home workouts for menYou've already read how to do the split squat. This exercise loses the weights but adds in a jump. After you’ve lowered your body down, you need to push up with as much force as possible through your front leg. The idea is to jump and get this foot off the ground.

Try to do 3 sets of 6 reps per leg.

Split Squat Countdown

This is another variation of the split squat that has been described already. You’ll need to have a weight in each hand but hold the lower position for a count of 3 and aim to do between 15 and 20 reps with each leg.

Straight Leg Sit-Ups

This is your basic crunch but with straight legs. Simply lie on your back with your legs together straight out in front of you. Slowly lift your body up; using your core muscles. Both arms should be straight out in front of you and you’re aiming to reach your toes.

Try to do 3 sets of 15 reps.

V Walkouts

glute bridge at home workouts for menAgain you’ll need to start flat on your back, but your feet should be slightly wider than shoulder-width apart. Your arms must be at your sides but slightly away from your body with the palms facing down.

Slowly bring in your feet until your knees are in the air and your weight is on your shoulders; the rest of your body should be off the ground.

Return to the starting position and repeat at least 6 times for a total of 3 sets.

Straight Leg Reverse Club

Work your abs, lower back, and hips with this simple exercise. The first step is to lie on your back, feet together and your arms out on each side with palms facing to the floor.

Lift your legs into the air to make a 90° angle at your waist; this is the starting position. Then push your body up so that the weight shifts to the top of your back; the lower part should be off the floor.

Hold for 3 or 4 seconds and then try to do 3 sets of 12 reps.

Start Building Your Habit Today

Take your firsts steps today towards the new you. Join the FF30X program and try out the free 24-minute workout. Mix the above workouts into your weekly routine, and you can watch your body change for the better.

The great thing about these at home workouts for men is not that they will target all the muscles in your body. It is simply that they offer enough variety and it is easy to increase the resistance on any one of these exercises just by adding dumbbells.

Your new friend & health coach,

stuart-headshotStuart Carter
Head Training Staff, The Fit Father Project

Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.


If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

ff30xI’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X).

Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.


*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on at home workout for men.