How To Workout At Home

How to workout at home – 5 magic moves!

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.

  1. You are more likely to cause yourself injury and you are not making the exercise as effective as it should be.
  2. 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.

 

Squat

 

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.

 

Push up

 

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.

 

Plank

 

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.

 

Dips

 

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.

 

Summary

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.

This Post Has 39 Comments

  1. Working out at home is the only way to go. I love yourtube as it gives great free workouts as well, or i use my husbands gym in our garage as he is a crossfit trainer. Thesea re great suggestions for newbies who need help this new year getting started on a fitness regimen!

  2. Thanks for the comment, yes I love to workout at home also. You can get some great workouts with no equipment. I post a lot of exercise variations on my Instagram that I think you many benefit from – @thefitdadz . Happy New Year!

    1. Happy new year, thanks for the comment. I have a great article on performing the plank which is one of the best exercises to improve core strength. You can find it here

      I have also created a free 14 day email course that will help prepare you for a long term fitness program. The first week will concentrate on stretches and mobility to improve movement and naturally reduce pain. The second week will feature daily exercises that you can perform from home with no equipment. Daily lessons and workouts will be delivered direct to your inbox. I you would be interested you can find out more here. Would love to get some feedback on how people find the course. Have a nice day!

  3. Ah I love this. I totally agree you don’t HAVE to join a gym. Whilst I do like the gym and would love to join again I don’t have the time or funds at the moment with my one and two year old combo. Instead my workouts are solely st home or put running. I do go to the occasional spin class to mix it up but mostly it’s a no gym work out for me and it works! Thanks for sharing at #familyfun

  4. Some fab at home exercises here. You’re so right that technique is key and so many people do exercises incorrectly. Pre-mumhood, I was a rower and I just to want to cry watching the awful technique people had on the rowing machine; on a couple of occasions I did say something when someone was basically killing their back! These are fab exercises to do at home. Going to watch your push up and plank videos later. I have done them for years but always struggle with posture because it’s hard to see what you are doing. We now have full length mirrors on our wardrobe so I have started doing my plank in front of them so I can check.

    #DreamTeam & #FamilyFun

    1. Would love to hear how you get on with these. I recently read an article stating that a stiff, core building exercise like the plank is the best to reduce lower back pain when performed consistently. If your looking for more workout variations my Instagram is the place to go – @thefitdadz

  5. My hubby and I both go to the gym. we both love it. I go on my own as well. If I couldn’t be a member of the gym I would still work out at home.
    #FamilyFun

  6. I’ve not been to the gym in years. I liked it though. I choose the great outdoors to walk, run, cycle in now though. Great exercises you’ve picked here, although squats are my nemesis!! Thanks for linking up to #familyfun

  7. As someone who has only been to the gym twice and totally hated it i definitely prefer exercising at home. I haven’t worked out since my 2 month old was born as I’m not really sure where to start, I think planks would be good as my core is ruined!Will have a look at your tutorial now #familyfun

    1. Thanks for the comment. I seemed to be getting a lot of questions “where do I start”.

      Because of this I created a free 14 day email course with daily stretches, exercises and workouts direct to your inbox.

      The best thing is – you will only need to dedicate 10 mins per day. Check out the link below if interested.

      FitDadz.com/fit-guide

  8. Yes! I love this post, thanks for the exercise tips. I recently left the gym because it was no longer affordable but have replaced it with home exercises and (once my knee is better) will go running again. A x

    1. Thanks for the comment that’s great to hear.

      If your looking for more exercises that you can perform at home my Instagram is the place to go – @thefitdadz

      I also have developed a free 14 day email course aimed at beginners who want to prepare their bodies for a long term fitness program.

      You can get more info here.

  9. This is amazing! My body has not been the same since having my daughter 18 months ago, I still have really bad sciatica and damaged a tendon in my foot. As a former gym bunny, this rules out all my fave activites, like spinning, however, I’m determined to find excercises that I can do at home. I’m also sharing this site with my other half – great stuff!! Yvadney

    1. Thanks for the great comments!

      It’s good to hear that you are looking to work around your injuries. A lot of people would just give up at that stage.

      I created a free 14 day email course to help people prepare their bodies for a long term fitness program.

      The 14 Day Fit Body Guide features stretches, movements and exercises that will help reduce pain and build foundational strength. Daily lessons with videos will be delivered direct to your inbox.

      You can find out more here.

      It would be great to hear how you get on and get some honest feedback.

      Thank you.

  10. Really informative post Steven I need to get into shape this year great vids Thanks for linking to the #THAT FRIDAY LINKY come back next week please

  11. I am definitely not a gym person, so this was a great read. I am going to have to bookmark your page and give some of these a go. Fab videos, they really help to show the how-to’s in action. Thank you for linking up to the #DreamTeam 🙂

  12. Great post and exercises! I’m working on building my muscle strength at the moment, I go to the gym but have exercises to do at home given to me by my physio. I’m determined to be able to do a plank one day but slowly, slowly! #TuesdayTreasure

    1. Great to hear. The plank is one of the best exercises you can do, it will improve core strength and help to combat back pain. If you struggle to perform the regular plank then you could hold the “upward plank position”.

      Basically this looks exactly like a push up with arms fully extended. Instead of doing a push up just hold the position. Start small, even it’s it 10 seconds. Just look to improve on this over time.

      Thanks for the comment

  13. Some really great tips here. I am attempting to work out at home from now as the gym is just too expensive and when you’re running a tight budget it can be really hard to justify the spend! #DreamandSparkle

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