With a busy schedule, it can be hard to find time to get to the gym. Luckily, there are many ways to workout at home. Skip the trip to the gym and save time for everything else on your to-do list with this guide to the best at-home workouts.
Warm-Ups & Stretches
Much like at the gym, it’s important to stretch and warm-up before your workout. However, you often don’t have as much space at home. Keep your stretches simple, working all joints and extremities for 10 to 20 seconds each. For warm-ups, try running in place, bringing your knees up as much as possible. If you have the space for it, use a jump rope. It’s important to stretch after your workout, too.
Doing planks is a great way to tone your body at home, and there are many different types of planks to try. The goal is always to tighten your core, keeping your bottom down and back straight, then hold the position for at least 30 seconds. Try a standard plank with your forearms on the ground. To add a challenge, rock forward and backward. You can also put your hands on the ground and straighten your arms for a full plank. Side planks will exercise your obliques as well as your core.
Towel Bicep Curls
Weights and pull-up bars are ideal equipment to work your biceps, the muscles on the front of your arms. If you don’t have this equipment, try a towel bicep curl. Stand against a wall, put a towel beneath your foot and hold one end of the towel with each hand, then curl your arms to lift your foot while stepping down slightly.
Push-ups are a key component of the best at-home workouts. They are simple but work multiple muscles, including chest muscles, shoulder muscles, the backs of arms, abdominals, and the “wings” under your armpits. For best results, do your push-ups steadily and be sure your elbow is making a right angle when you go down.
Chair dips are the ultimate tricep workout. Get a sturdy chair and put your hands on the edge of the seat, facing away from the chair. Bend your arms and dip your body downward, then bring it back up slowly.
Though they’ll keep your legs strong, too, leg lifts mostly work your abdomen, hip flexors, and core. Make sure your back is flat on the ground, and your feet barely touch the floor for best results. You must move steadily to truly work the muscles.
Lunges & Squats
For an excellent workout on your legs, buttocks, and thighs, try lunges and squats. Wall squats are a great way to start building strength with little movement. Just hold your position and stay tight, using the wall for as little support as possible. To move around more, try standing squats and lunges. You can do lunges in place or through a hallway if you have the space for it.