The best at home workouts use your bodyweight or could also include a kettlebell, set of dumbbells, or other weight/form of resistance. You don’t need any other equipment to successfully lose fat and build lean muscle. To keep it interesting, try completing the following exercises every other day. On your ‘off’ days have a go at this free 24-minute workout for an added bonus.
Best At Home Workouts Without Weights
You don’t need to spend a fortune buying weights or other equipment. You can use your own bodyweight to work your muscles and burn some fat.
The Classic Push-Up
Your hands need to be shoulder-width apart with your feet together and your body straight. Go from arms straight to arms bent with your chest almost touching the floor and then back up.
To build muscle, you’ll be looking at 3 sets with 8 reps each.
The classic push-up uses all the muscles in your shoulders.
This starts in virtually the same position as the press up, with the exception that your elbows are beneath your shoulders and your forearms are on the ground.
You don’t need to go up and down. Just hold the position for 1 minute, rest for 20 seconds and then repeat twice more.
The basic plank will strengthen your core and help you to get that 6 pack!
This is one of many variations of the basic plank.
Simply keep your body straight while resting on your left elbow and forearm. Your left foot should be on the floor with the right foot on top of it. You’ll be sideways to the ground.
Again you’ll want to hold this for 60 seconds, rest for 20, and then repeat two or three times.
This version of the plank will help to improve the health of your spine by strengthening the quadrates lumborum.
All you need to do is lie on your back with your hands and legs pointing at the sky. Then bend your knees at a 90° angle. Straighten one leg until it is just above the floor and hold for a count of 3. Then return it to the starting position and do the other leg.
You’ll want to do 8 reps with each leg and 3 complete sets.
This works your core stabilizers as well as your abs. It's a very practical and useful exercise.
A weight bench is great for doing bench dips, but so is a coffee table or a chair.
Start by standing straight, facing away from the bench. Put your hands behind your back and grab the bench with your hands at shoulder-width apart. Move your legs 2 – 3 feet in front of the bench so that your knees are bent but not as far as 90°.
Slowly lower your body down until your arms form a 90° angle. Then push yourself back up with your arms.
This will work your triceps as well as your chest, shoulders, and of course, the rest of your arms.
Jumping rope is a great cardio exercise that works practically all the muscles in your body. A great way to start doing this is simply to jump the rope as many times as you can in 20 seconds. Pause for 10 seconds and then repeat; you should be doing 4 reps.
It’s easy to get better as you simply have to beat your own score.
Best At Home Workouts With Weights
You don’t need to spend much to get a set of dumbbells and start adding these exercises to your routine. These are a great way of pushing your body a little harder to either burn more fat or prepare yourself for the machines in the gym. That’s one advantage of the best at home workouts; you’ll be better prepared for the machines in the gym!
Start with your feet shoulder-width apart and a dumbbell in each of your hands. Your back should stay straight and your head up as you lower yourself down. Your thighs will become parallel to the floor as the dumbbells pause approximately an inch from the ground.
Push with your legs to return to the starting position and then repeat. You’re aiming for 3 sets of 8 reps.
Squats build strength throughout your entire body. They're one of the best lifts in existence.
You'll want to keep your back straight and your head up as you pick up two dumbbells. You should be aiming to pick up half your bodyweight. Then walk forward as fast as you can either to a designated line (50 meters is good) or see if you can keep walking for 2-3 minutes.
If you don't have dumbbells that are heavy enough, then try using two water barrels filled with water. Just make sure they have handles.
The farmer's walk will strengthen your shoulders, upper traps, and even your deltoids. You may also notice an improvement in your grip strength for other workouts.
Standing Shoulder Press
All you need to do is stand with your feet at shoulder-width and a dumbbell in each hand. Lift the dumbbells to shoulder height with your palm facing outwards.
Keep your elbows in front of your bars as you push the weights upward until your arms are straight. Slowly return them to the starting position and repeat. Again you want to be doing 3 sets of 8 reps.
This exercise will sculpt your shoulders, exercising the top part of your body perfectly.
This is another great exercise for your shoulders.
Stand straight with your feet at shoulder-width apart. Hold a dumbbell in each hand and then slowly move them out to the sides. Ideally, they should reach shoulder height. You need to pause for 2 seconds before lowering them back down and repeating another 7 times.
You’ll probably need to work up to doing 3 sets of these!
Dumbbell Calf Raise
This is a really easy exercise to do that is great for building your calves. Stand with your feet shoulder-width apart and a dumbbell in each hand.
Now place the balls of both your feet onto a step and keep your heels on the floor. Slowly raise your heels off the ground, shifting your weight to the balls of your feet. Hold this for 3 – 5 seconds before lowering down and doing again.
The aim is to do 3 sets of 8 reps.
You probably already know this one, and it is worth doing although it only targets one muscle, the bicep. It will help you to get the biceps you crave.
Again stand with your feet shoulder-width apart and hold a dumbbell in each hand with the palm facing outwards. Bring your arms up, bending the elbow until the dumbbells reach your shoulder. Hold for several seconds before lowering them back to the starting position.
The key to getting the most out of this exercise is to only move your lower arm.
Dumbbell Step Up
This is another great one for your legs, particularly the glutes, quads, and hamstrings. It is also a low impact exercise that reduces the risk of knee injuries.
Start with a block or bench approximately 6 inches off the floor. You can increase the height of this as you get better at the exercise.
Then, stand in front of the bench with a dumbbell in each hand. You’ll need to put your right foot onto the bench and then bring your left up by pushing through the heel of your right foot. Return both feet to the ground and repeat starting with your left foot.
You won’t be surprised to learn that you’re trying to do 3 sets of 8 reps with each foot.
Start Your New Routine Today
There are 13 exercises above. You should be able to complete 3 sets of each one in a maximum of 45 minutes. This is probably less time than it will take you to get to the gym and back, which is why you need the best at home workouts.
But, an even better consideration of the best at home workouts is that you can split the exercises and just do a few at different times of the day. Check out our Youtube channel for more great ideas.
Just don’t forget to add in the free 24-minute workout to your routine. The variety and challenge will help to keep it interesting and for you to reach your goals.
Your new friend & health coach,
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.
*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 best at home workouts to keep you motivated.