How much time does it take to get fit at home? Is it even possible?
Physical exercise has long been considered a key component of maintaining good health. And there are plenty of ways to stay fit without having to leave the house.
In fact, you can do almost anything at home. Whether you want to burn fat, build muscle, or simply improve your overall fitness level, these 20 exercises can help you achieve your goals.
1. Squats: The squat is an effective way to strengthen and develop your legs. To perform this move correctly, stand with your feet shoulder-width apart. Bend over until your thighs form a 90-degree angle, then slowly lower yourself below parallel (your knees should be directly above the floor). Then push back up to starting position. Do five sets of 10 reps for each leg.
2. Lunges: This simple move targets your quads, hamstrings, glutes, and calves. Stand on one foot, bend your knee until it forms a right angle, then lunge forward towards that foot while lifting your back leg. Repeat with the other leg. You can also add in some weight by holding dumbbells in your hands. Perform three sets of 12 lunges per leg.
3. Burpees: For this full-body move you’ll need a sturdy jump rope. Start by lying face down on the ground. Next bring both hands under your chest so they are touching the ground. Jumping into the air, kick your legs out behind you, and land softly with your palms facing upward. Your arms will be straight as you jump. Now hop onto your toes and kick your legs back underneath you in the same motion. Continue jumping alternating between kicking and hopping for 30 seconds.
4. Step Ups: Put a step stool next to a wall. Stand on top of the step, place your hand against the wall, and step up using just your foot. Alternate stepping up on the left, keeping them slightly bent. Land again with your hands next to your chest, but this time jump back up into a standing position. Continue jumping onto your toes, landing softly, and hopping back up. That’s one rep. Complete 15 reps before resting.
5. Pushups: While traditional pushups target only your chest muscles, performing weighted variations forces your core to work harder to keep you balanced. Hold a heavy object like a medicine ball or sandbag between your ankles as you lie face down on the ground and place your hands beneath your shoulders. Keep your elbows close to your sides throughout the movement. Slowly lift your upper torso off the ground until your forearms touch the surface, then slowly return to the start position. Alternate which Gets started by placing a heavy medicine ball under your chin and lowering yourself all the way down. Once you reach the bottom, press yourself back up to start position. Perform four sets of eight repetitions.
6. Mountain Climbers: If you hate doing crunches, try mountain climbers instead. Lie flat on your stomach, raise your hips off the ground, and balance on your elbows. Keeping your ankles together, lift one arm and leg towards the ceiling. Hold the pose for two seconds, then switch to the opposite side. It may feel awkward at first, but stick with it! You can make it more challenging by adding weights to your hands, like sandbags or water bottles filled with milk. Try not to let go of the arm goes first, then repeat for 10 reps.
7. Plank Jumps: Place your hands flat on the ground, shoulder-width apart. Lift your hips off the ground and point your toes downward. Keeping your entire body straight, quickly jump your feet together. As soon as your feet touch the ground, immediately jump as high as you can. Again, make sure your body remains perfectly still during the jump. Continue jumping for 30 seconds.
8. Dumbbell Swings: Standing tall, hold a pair of light dumbbells by your side. Without bending your knees, swing the weights back and forth across your body, allowing them to travel a maximum distance. When swinging each dumbbell, try to maintain a constant speed; if you find that you have trouble controlling the speed, add weight. To increase difficulty, lower your starting position and perform the exercise while holding a partner’s hand. Don’t forget to breathe! The key is control.
9. Single Leg Squats: Begin by squatting down until your thighs form a 90-degree angle. Rest your hands on your thighs for support. Lower yourself to the floor, making sure to bend your knee and sit back on your heels. Then stand back up by pushing through your heel, not your toe. Repeat this routine three times on one leg before switching to the other.
10. V-Ups: Stand with your feet hip-width apart and your hands clasped in front of your chest. Bend forward from the waist so that your arms are parallel to the floor. Keeping your legs straight, bring your right knee toward your left elbow, bending both elbows simultaneously. Return to the start position, then do the same motion on the opposite side. Complete five sets of 12 reps.
11. Reverse Lunge: Start standing upright with your feet shoulder-width apart. Step backward with your right foot into a lunge, keeping your left leg completely straight. Return to the start position and step with your left foot into another reverse lunge. This completes one rep. Repeat steps 1-3 with the opposite leg, alternating between the two sides for six sets of 12 reps. Your total number of lunges will be 24.
12. Hip feet about shoulder-width apart and your arms raised overhead. Step backward with your left foot into a lunge position, keeping your right knee slightly bent. Your right foot should land just behind your left thigh. From here, hinge forward at your hips, dropping your head toward your left knee. Exhale when your torso is almost fully extended. Inhale as you rise back up to your original position. That’s one rep.
13. Overhead Triceps Stretch: Grab an overhand grip on something sturdy — like a chair or pole — and hang upside down from it. Reach your arms outward, stretching downward. Breathe deeply and relax completely.
14. Wall Slide: This move targets your triceps, and biceps, keeping your shoulders relaxed and down away from your ears. Rotate your hips outward (away) and inward (towards your midline). For beginners, start with small circles and gradually build up speed. Do 8-12 reps per set, resting after 5 minutes, and repeating 3-5 times.
15. Jumping Jacks: Jump up as high as possible without landing on your toes. Land softly on your tiptoes, then hop on the balls of your feet, landing softly on your heels. Make sure you land on all four feet — don’t just use your tiptoe. Each time you hop, try to jump higher than the last time. Alternate hopping on your left foot and right foot for 10-20 jumps.
16. Chair Dip: Sit in a chair with your legs dangling off the edge. Extend your arms out to either side. Lean back, letting your upper body drop downwards. As you dip deeper, continue to push your butt backward towards the seat. Try to keep your knees straight throughout the movement. Perform 8 dips, resting 30 seconds between each.
17. Push-Ups: Lie faceup on the ground with your fingers pointed directly under your shoulders and your palms facing down. Straighten your arms by raising your shoulders off the floor. Raise your body until only your forearms rest on the ground. Slowly return to lying flat. Perform 2-4 pushups per session.
18. Plank: Hold onto a wall or other stable object with your hands shoulder-width apart. Lift your hips as though sitting in a chair, but remain balanced on your feet. Don’t allow your lower back to round; instead, keep it tall and strong. Squeeze your glutes and engage your abdominal muscles as you hold this pose. Hold for 45-60 seconds, and repeat three times.
19. Side Crunch: Stand sideways against a wall, placing your hand on the wall for support. Using your abs, lift your left foot off the floor and place it next to your right inner ankle. Brace your core and crunch your rib cage toward the inside of your left arm. Then switch sides and perform the same exercise with your right leg. You can also do this move while standing in front of a mirror.
20. Seated Chest Press: Sit upright in a chair with your back naturally arched. Place both hands on top of a dumbbell that’s about two inches wider than your chest. Rest your elbows on the ends of the weight bar. Pull your shoulders back and down so that they’re aligned with your spine. Hold this position for 15-30 seconds, and repeat twice more.
Conclusion: While these exercises are not new, they should be done regularly because they work. People who follow them will see positive results within weeks. The best part is that you can do these exercises anywhere at any time. They won’t take much space in your home, and you can always find something nearby to grab if you need extra motivation. So, what are you waiting for? Start exercising today!