There are a lot of advantages to working out at a gym but there are also many benefits to working out at home. Your home gym is free, you don’t have to wait for anything, you’re open 24 hours a day, have access to free drinks and snacks and you don’t need to commute! (Leave a comment below with any benefits we have not thought of.)
People often use the lack of a gym membership as an excuse to not workout. “I don’t belong to a gym!” ”I don’t have any weights at home!” “I don’t know how to workout at home!” Well, your days of complaining are over because there are dozens of exercises you can do-at home or anywhere you can find space-with just your body. Add a few pieces of simple equipment and you won’t believe how many exercises you can do at home. If you don’t have a bench, you can use a chair for many of these where required. Some exercises require dumbbells or exercise bands can be substituted in some cases.
To put together a full body workout at home, pick one or two exercises for each body part. Do 2 or 3 sets of each exercise for 12-15 reps and you’ll have a great workout right at home.
The Body Weight Squat – Exercise for the quadriceps and butt, also hamstrings and core strength
The Walking Lunge – Exercise for the butt and hamstrings, also for quadriceps
The Lunge - Exercise for the butt and hamstrings, also for quadriceps
The Lunge Forward - Exercise for the butt and hamstrings, also for quadriceps
The Lunge Back – Exercise for the butt and hamstrings, also for quadriceps
The Step Up - Exercise for the butt and hamstrings, also for quadriceps and calves
For the Chest
If you cannot do a regular pushup, keep your knees on the ground until you’re strong enough to hold yourself up.
For the Back
Pullups (works the back and also biceps and forearms)
Shown here on a weight assisted pullup machine, pullups can be done with body weight only on any pull up bar. Get someone to help by holding your ankles while you cross your feet OR put a chair under the bar and use just enough push from your feet to help you up.
One Arm Dumbbell Rows for Back
For the Arms
Bench Dips for Triceps
Dumbbell Curls for Biceps
For the Abs
Bench Leg Raises
For the Core
Arm and Leg Extension
Swiss Ball Superwoman
Side Plank or Side Bridge
There are so many more exercises to do at home. If you need help putting together a plan for home or the gym, be sure to visit the Fitness Plans and Workout Programs page for help.