I’m going to let you into a little secret that not everybody wants you to know….You don’t have to join a gym to develop a fit and healthy body. You can get an effective, muscle building, fat frying workout in the comfort of your living room. The trouble is, most people don’t know how to workout at home.
The first thing that you may consider when you want to get fit is joining a gym. The abundance of fitness machines and dumbells may seem like the perfect place to sculpt your dream body.
For a lot of people this is not the case.
Why? There could be numerous reasons. A popular reason is that you could genuinely HATE the gym.
A lot of you reading this may have been a gym member at some point. Also if your reading this then I’m assuming that you didn’t get the result you were looking for?
The downfalls of joining a gym
The majority of gym’s just concentrate on numbers through the door. They sign you up to a 12 month membership and let you loose on the gym floor – even though you may not have a clue what to do!
Fast forward a couple of weeks and you may give up, throwing your time and well earned money down the drain.
If you have been in this scenario in the past then it’s understandable that you don’t like attending a gym.
Not all gym’s are like this, there are some great gym’s out there that will provide you with the advice and knowledge that you need to succeed. But what if you want to workout at home?
Can you still get the same results as visiting a gym? Yes!
How to workout at home
I have been in many gym’s in my time and have observed mainly one thing. The majority of people who exercise cannot perform the movements correctly. They are either using a weight that their body cannot handle or they are just performing the movement COMPLETELY wrong.
This can pose two key problems.
- You are more likely to cause yourself injury and you are not making the exercise as effective as it should be.
- This will make the process of gaining results a lot longer, harder and more dangerous.
I’m going to run through some simple, but highly effective exercises that you can perform from the comfort of your living room – no gym membership required.
The squat is the most basic of human movements. Think about how many times you sit down each day. Even though we may sit a lot, you may not know how to squat correctly.
This exercise is great for the legs but will help us build muscle, strength and endurance in the whole body.
- Stand tall with feet around shoulder width apart, look straight ahead and keep midsection tight for stability.
- Sit back through the hips to start the movement, image sitting down and back into a chair
- Squat to a level that is comfortable for your body, Squat to a level where you can keep the back flat without rounding.
- Pause for a brief second at the bottom before powering upwards under control to the start position.
I recommend reading my full squat article for full tutorial and variations.
The push up is the daddy of the upper body exercises. Especially ones that you can perform at home. In regards to them being done correctly they are a bit like a unicorn – very rarely seen!
It’s easier to use a chest machine with light weights than to perform a push up, this is why they can be performed incorrectly.
If you can learn how to perform the push up correctly you will help build muscle, strength and tone in the majority of the upper body.
- Begin by getting into the upward plank position with arms fully extended and hands on the ground.
- Make sure your body is tight and in a straight line from head to toe.
- Lower yourself to the ground making sure to keep your arms close to your sides. Keep them from flaring outwards.
- Pause for a brief second at the bottom before powering upwards with control.
My push up article will give a more in depth tutorial with video, complete with variations.
The plank is such a simple hold but can be very hard to perform, especially if these are new to you. This exercise will improve full body strength, especially in the core.
The core muscles in our bodies consist of the abdominals, obliques and lower back. These muscles help us lift, bend and twist on a daily basis.
Combining core training with good nutritional habits will help you to develop the “6 pack” look.
- The setup is similar to the push up. Instead of having your arms fully extended you will be resting on your elbows.
- Keep your body in a straight line from head to foot. Toes should be ground into the floor for stability.
- From here, hold the movement for a desired length, maybe 30 or 60 seconds.
Improve your plank technique by reading my plank article complete with video tutorials and variations.
The dip will mainly works the triceps on the back of the arm. The triceps are the largest muscle group of the upper arm.
The triceps are the main movers in the exercise but you will also work a little bit of the shoulder muscles too.
For the dip you will need a raised platform such as a couch, chair, box or table.
- Start by facing away from the raised surface and reaching down so that your hands are resting on top.
- Walk your legs out for 1 step keeping the knees bent at around 90 degrees.
- Begin to lower your body, keeping the upper arms pinned to the side of your body.
- Lower your body until your arms are at an approximate 90 degree angle.
- Pause for a brief second at the bottom. Power upwards to the start position keeping under control.
Lying pull up alternative – with mini resistance band
You probably have never seen this exercise performed before. 1 piece of equipment will be needed to perform this correctly – a mini resistance band. These bands are quite cheap to buy and are available at numerous places online such as Amazon and Ebay.
Resistance bands are great for increasing the intensity of an exercise without adding weights. They will give you a great workout with less pressure on the joints.
This is a great alternative to a standard pull up, especially if you haven’t got access to a pull up bar – which most of us haven’t.
The exercise will work the majority of the upper back and also work the biceps. You will gain all the great benefits of the pull up in the comfort of your living room.
- Lie face down on the floor with your arms fully extended in front of you. You will need to grip the resistance band at each end.
- Before you start, pull the band gently to create a slight bit of tension.
- Start the movement by pulling the band outwards and down at the exact same time.
- By doing this you will work and squeeze the muscles of the lower back.
- Hold for a brief second before allowing the arms to move back to the start position.
Above I have given you 5 simple but effective exercises that can be performed with little or no equipment. Hopefully you have gained an insight into how to workout at home.
Of course there are not just these 5 exercises that you can do at home. There are hundreds more exercises and variations that you can perform but these 5 will give you a great full body workout at home, especially if you are a beginner.
If you don’t want to join a gym to get fit why not give them a try and let me know how you get on.