Learning how to workout at home has never been easier.
And now you can save money by doing it.
If you’re one of those people who loves going to the gym (or you hate the gym altogether) but dread the price tag that often comes with it then its time to start looking into the alternatives.
Like it or not, staying in shape can be expensive. There are tons of hidden costs:
- membership fees
- workout clothing
- fad challenges
- healthy food
- your precious time
What does it all add up to? Often, a lot of wasted money.
Now don’t get me wrong, there are many benefits to joining a gym and going regularly:
- it can be a source of stress relief
- it feels like a mini getaway
- being social is healthy (just don’t over socialize…you are there to workout after all)
- more variety of movements
- better/more equipment
A Dose of Reality
Now, as with most things in life, there is probably a happy medium. For some of us, however, working out at a gym isn’t an option – and working out at home is the only option.
Sometimes its money. Sometimes its childcare. Other times its transportation. But no matter what the reason is, you can’t use it as an excuse not to work out.
Your body wants you to work it out.
Your sleep depends on it. Your emotional well-being craves it. Your medical bills scream at you for it.
And in a day and age where we have more options and information than ever before, we’re doing it less and less.
And we’re getting fatter and fatter.
Maybe you’re doing a good job of making it to the gym 2-3 days a week but you still aren’t reaching your goals. What’s holding you back? Inconsistency? Poor diet habits?
No matter what the reason is, not having enough time to workout at home simply cannot be one of them. Don’t lie and tell me you don’t have 20 minutes a day to get your heart rate up and get your muscles moving.
And don’t lie to yourself either.
You do have time. You just have to make it. It doesn’t have to be extraordinarily strenuous. You don’t need insanely expensive gym equipment to get the physique you’re looking for.
You just need one part time…and one part effort.
To help you with your workout at home goals I’ve compiled a list of my favorite exercises that YOU can do at home…and all much cheaper than a gym membership.
No ifs, ands, or buts about it. Get off your lazy butts and start working out 15 minutes a day, minimum. Even if its 15 minutes set aside to stretch, meditate or do yoga. Girls, guys, doesn’t matter. There are workout at home exercises here for everyone.
Do something. Everyday.
11 Simple Workout at Home Exercises
1) Stability Ball Ab Workout
2) Upper Body Challenge
Warning: This set is not for the faint of heart. It is a super set meant for the end of a workout session to push those muscles to absolute failure. It is the only extremity focused workout on this page because its the only one you’re going to need. Focusing on low-weight, high-rep, this superset is focused on hitting all the major muscle groups in your arms and shoulders without sending them into insane muscular hypertrophy ranges.
To do it you have to survive:
- 3 sets, 20 reps of Alternating Curls
- 3 sets, 20 reps of Lying Triceps Extensions
- 3 sets, 15 reps of Hammer Curls
- 3 sets, 15 reps of Triceps Kickbacks
- 3 sets, 15 reps of V-Sit Curls
- 3 sets, 15 reps of Overhead Triceps Extensions
- 3 sets, 20 reps of Lateral Shoulder Raises
- 3 sets, 15 reps of Shoulder Presses
See? Not for the faint of heart. Good luck with this one.
3) 21-Day Run/Walk Challenge
Day 1: ¼ mile cardio walk, ½ mile jog. Repeat to total 1.5 mile.
Day 2: ¼ mile cardio walk, ½ mile jog. Repeat to total 1.5 mile.
Day 3: ¼ mile cardio walk, ¾ mile jog. Repeat to total 2 miles.
Day 4: ¼ mile cardio walk, ¾ mile jog. Repeat to total 2 miles.
Day 5: Rest.
Day 6: ¼ mile cardio walk, ¼ mile run. Repeat for 12 minutes.
Day 7: ¼ mile cardio walk, ½ mile jog, ¼ mile cardio walk, ¼ mile run. Repeat for 15 minutes.
Day 8: ¾ mile jog, ¼ mile cardio walk, ¼ mile run, ¼ mile cardio walk. Repeat for 15 minutes.
Day 9: ¾ mile jog, ¼ mile cardio walk, ½ mile jog. Repeat for 12 minutes.
Check out SkinnyMs. for days 10-21 if this is something you’re interested in!
What you’ll need: A pair of quality running shoes.
4) Lower Ab Workout at Home
5) 30-Day Butt and Gut Challenge
6) The Core Crusher
A simple, two-week plan that alternates daily between core exercises with a stability ball and light cardio (usually steady state walking or jogging). You can check out the full workout here.
7) 27-Day Squat Challenge
Nothing will get you in shape faster than whole body/compound movements. Beginners make the mistake of choosing too many isolation exercises (choosing just to workout a single muscle group). If you want to make real progress…squat. Squat again and again. You’re working larger muscles and that will pay dividends for hours after you’re done working out (your body will continue to burn calories). Read about the challenge here.
8) Total Body Fat Burning Workout
Everyone has 15 minutes in their day. Everyone. If you’re short on time, like we mentioned earlier, focus on workouts that hit multiple large muscle groups. They raise your heart rate quicker and help you continue to burn fat long after your workout at home finishes. We can emphasize it enough. Even if you have 0 equipment to work with, there is no reason you can’t learn to master:
- push ups
- reverse crunches
9) 30 Minute Indoor Cardio Workout
Staple to a wall. Get through the misery. Love yourself later. Its simple, but effective. Fully body movements that will get your entire body moving and crushes calories. It’s like Insanity or P90x without having to pay for it.
10) Lower Body Sculpting
The pace is quick:
- 30 lunges
- 20 single leg deadlifts
- 20 squats
- 30 donkey kicks
- 15 glute bridges
All in 5 minutes. Repeat 2 more times. It may not seem bad but I promise you it is (I struggled through it before I included it in this article and I am fairly athletic). I’d recommend turning it into more of an HIIT workout with a couple minutes of walking in between each set to push out some of the lactic acid buildup and give yourself a small breather. If you can do it all the way through without stopping…more power to you.
11) Building the Perfect Butt