The Best At Home Workout Routine
When many think of working out, they may picture machines, dumbbells, barbells, battle ropes, and a myriad of other equipment. While those with disposable income can effectively recreate an entire gym inside their home, it just isn't necessary. An at-home workout consists mainly of bodyweight exercises that may even outperform your attendance at the gym when executed correctly. There are numerous other benefits as well, such as increased confidence, accessibility, a non-existent travel time, and the ability to workout longer, harder, and with more intensity in the comfort of your own space.
In this article, we'll go over some of the best bodyweight exercises, why they work, and even some great cardio equipment that you can add to your workouts.
- Why Bodyweight Exercises Work
- Waist Training Exercises At Home
- Pull Exercises At Home
- How To Do Leg Extensions At Home
- The Best Folding Treadmill For Running At Home
Anyone that has done any bodyweight exercise knows that it is difficult. Pushups, planks, and squats are some of the most common things we do at home, even when we are waiting for food in the microwave or watching television. We perform bodyweight exercises even if we aren't working out as well: sitting up and getting out of bed, carrying heavy loads, cleaning, and even stretching.
Humans have been performing bodyweight exercises since the beginning of time, and it has proven to be one of the most effective and accessible methods for anyone to work out. It is so popular that an entire workout and diet discipline is formed around this: calisthenics. In addition to being more accessible, bodyweight exercises keep you consistent, provide extra joint and mobility training, and always provide the perfect amount of weight for you to train with. As you lose weight, you can even add some textbooks inside a backpack, and continue with your regular workouts.
Waist training is often associated with a waist trainer, which is a kind of corset that is worn during and after your workouts to mold your waist into a lighter and thinner version. While they are extremely popular, they are not for everyone. For example, pregnant women, those with respiratory and bone issues, and other vulnerabilities would be further harmed by this tight garment. To train your waist at home, here are the top two best exercises:
Planks: Planks are very widely known, but often overlooked as a form of at-home exercise. It is usually left to the wayside because it does not meet the media standards of "sexy" marketing. Showing a model using an ab roller and other forms of equipment is easier than showing what may work. Planks are one of the best ways to train your core and entire body. Performing a plank, side plank, and close grip plank for just 1 minute per day for 30 days will already increase muscle definition, balance, and stability, and reduce back and hip pain.
Yoga: Yoga has been popular for many decades, but has received explosive accolades in the post-pandemic world as one of the top exercise regimens that can be done at home. Due to the rise in telework, yoga instructors have started preaching their discipline to a global classroom, making this extremely accessible. Yoga utilizes only your bodyweight and flexibility, chief of which trains the core and waist muscles.
Pull exercises are often done at the gym, as they require something to provide resistance, such as ropes, cables, wires, and machine-assisted pulls. This does not mean that they cannot be done at home. Substituting a machine cable for a resistance band or flexible rope, you can perform the following exercise:
Seated Rows: Rowing is one of the best cardio exercises, as it burns many calories and also works much of your major upper body and back muscles. Start by positioning yourself in a seating position in front of a beam, pole, or anything vertical and sturdy in the foundation of your home. Place your feet together and against the surface, wrapping your resistance band or cable around the beam. Performing a rowing motion with your arms, keeping your legs as straight as possible. Repeat until failure.
Leg extensions can easily be done at home, but they are not as effective as their gym machine-assisted counterparts. Leg extensions can be done by sitting on a chair, bed, or even standing. For further resistance, you can add a resistance band around your lifting foot, making the workout more difficult. If you feel you need to vary the workout, squats and lunges are great substitutes for leg extensions, as they work for similar muscle groups.
When looking for a folding treadmill, you prioritize space, mobility, and price. The Gymax 2 in 1 folding treadmill is one of the most affordable and compact folding treadmills on the market. The optional armrests save you space and make your workout customizable, depending on the type of muscle group you wish to train. The quiet monitor and shock absorption technology make this machine extremely silent, and it makes very little sound when running or walking on it. It is easy to install, has a built-in LED light and phone holder, and even features a Bluetooth speaker to play your favorite music or movie while running.
What exercises can I do at home?
Bodyweight exercise is the most popular and easily accessible exercise that can be done at home. Squats, planks, pushups, crunches, jumping jacks, and mountain climbers are amongst the most popular exercises. If you miss the gym, here are the best compact home gym machines.
Can you build muscles with only calisthenics?
Muscle development occurs in a predictable cycle: undue stress placed on muscles during workout, proper diet, rest and recovery, and repeat. This can be achieved in numerous ways, including lifting weight and even calisthenics. Bodyweight exercises should be paired with a proper diet for maximum gains.
Can workouts boost metabolism?