Basic Exercise Routine at Home: Your Fitness Journey
Many people shy away from exercise because they think that it means going to a gym and paying for equipment. However, this is not the case! There are plenty of exercises you can do at home with minimal or even without any equipment. Master these exercises, build muscle, and start your fitness routine.
Benefits of Exercise
- When done effectively and regularly, exercise helps reduce high blood pressure as well as anxiety levels.
- It also helps to lower your risk of heart disease, diabetes, and certain cancers.
- It also increases your energy levels and overall happiness.
- Great for weight control
- Helps to strengthen the bones and toning up muscles,
- It also increases your stamina.
- Improving your sleep.
How to Incorporate Basic Exercises into Your Routine
To fully incorporate basic exercises into your routine, you should:
Set realistic goals for yourself
if your goal is to work out every day, that may not be the best goal. It is also important to be realistic about what type of exercise you want to do each day. If it’s too hard for you start with 10 minutes and work up from there.
Make sure it’s compatible with your current lifestyle.
Many people find it difficult to fit in time for workouts when they have a busy schedule, so make sure you are choosing something that can fit into your life without sacrificing other priorities.
Get a friend to help
Many people who work out alone will find it much easier because they have someone motivating them.
It can sometimes be difficult to keep up a daily routine, so make sure that you enjoy what you are doing and find ways to stay motivated. For example, join a gym with friends, or have your friend call you on a regular basis to remind you of your workout for the day.
Make exercise fun
Some people get bored when they are exercising on their own, so adding a bit of variety can help you to stay motivated. For example, try running upstairs or doing jumping jacks in place of simple walking.
The Warm-Up Routine
It’s a good idea to warm up before doing any exercise. This can be as simple as taking a few minutes to walk around your home. If you’re feeling particularly energetic, run in place or even do jumping jacks until you feel ready to go. Don’t ever perform the exercise without warming up! This can lead to injury, or even worse, an early death.
Basic exercises that you can do
There are a few basic exercises that you can do at home without any equipment, such as jumping jacks, pushups, and knee planks. In order to get the most out of them, make sure you do at least 20 repetitions of each exercise three times per week.
Running is an excellent form of exercise because it’s low impact and will help to improve your cardiovascular health over time. If you have a treadmill, elliptical trainer, or exercise bike, these are great ways to get a cardio workout that will help to burn off unwanted fat.
Whether you like hip hop, ballroom, or even line dancing, any form of dance is an excellent low-impact exercise that can be done at home. It’s also a lot of fun! You’ll want to keep this activity up for at least 20 minutes to get a great workout through your cardiovascular system.
Going for a walk is an excellent form of exercise because it’s low impact and will help to improve your cardiovascular health over time. You can also use walking as the base for more intense exercises, such as sprinting or jumping rope.
Jumping rope is an excellent cardio exercise that will help to improve both your endurance and strength. It’s one of the best forms of exercise for weight loss, and unlike running it’ll help to strengthen your bones as well since you’re landing on solid ground every time you jump. To increase the intensity of this workout, do high knees while jumping to help strengthen your upper body and improve your endurance.
Rowing is an excellent form of exercise because it’s a low impact on the joints and will help to improve your cardiovascular health over time. You can grow indoors or outdoors, which makes this one of the best exercises for weight loss since you can do it almost any time.
Bodyweight Workout for Building Muscle Mass
How to build muscle at home without equipment: This is a great question for anyone who wants to build muscle but doesn’t have access to gym-quality equipment. It’s also good for people who want a simple workout that they can build into their daily lives (throughout the day) and also build off of once they’re comfortable with what they’re doing (daily build up) Here.’s how to build muscle at home without equipment:
This is an awesome exercise that will help to build a stronger lower body, which comes in handy for almost any sport or recreational activity you can think of. Squats are also great at improving both your flexibility and balance.
How to: Start position should be, stand with your feet shoulder-width apart and squat down as low as you can comfortably go. Pause for a second, then stand back up to the starting position. These are great for getting stronger in your lower body and glutes especially. Do them at least once per day, 3 sets of 20 reps each should be good enough to get some great results.
Push-ups are one of those exercises that just about everyone knows. How can you not? They’re a great exercise for your chest, back, and arms (plus they’re good at strengthening your core too).
How to: Lie on your stomach with your hands placed directly beneath your shoulders and keep them in line with the rest of your body. Lift yourself upwards and lower your upper torso until you are about an inch above the ground. Pause for a second, then push back up to the starting position as fast as you can. Do 3 sets of 10 reps each day for best results.
Plyometric push-ups (also called clapping push-ups)
Plyometric ones have similar benefits as regular push-ups, just they are a lot more intense. You can do them between the sets of regular push-ups to add some intensity and pump up your chest muscles.
How to: Lie on your stomach with your hands placed directly beneath your shoulders and keep them in line with the rest of your body. Lift yourself upwards, but then lower your torso and push back up, only you will clap your hands together in the air. Go slowly at first to get used to the motion, but eventually try to build up enough momentum so that you can clap your hands together when you’re over the halfway point of lowering your body for a full second or more. Do 3 sets of 10 reps each day for best results.
Lunges will help to strengthen your quadriceps, even though they are an exercise for the lower body. They’re also good at making you more flexible since your other leg will be on the ground and stretching out with each lunge.
How to: Stand on one leg (keep the other straight) and place that foot forward so that your knee is directly in line with your hip. Lunge forward as far as you can, then slowly bring yourself back up to the starting position. Do 20 reps for each leg and make sure that you’re using proper form or else you could really injure yourself. If you need to, place a chair behind you so that you have something to lean on.
Jumping jacks build your upper body and are also one of the best exercises for cardio.
How to: Start standing with your feet shoulder-width apart, swing your arms out (like you’re trying to hug someone) and jump up in the air as high as you can when you do so. Make sure that you have enough room to land safely so that you don’t fall and injure yourself. Do them in sets of 50-100 reps each to build up your endurance, but also focus on doing full-body workouts so that you can build some muscle at the same time.
Stretch out your entire body after you’re done with jumping jacks and try to do something even more intense next time. They’re a great warm up exercise, so try to build them into your everyday routine if you can stand it!
Planks are an amazing exercise that is pretty simple to do. Your entire body will feel the burn afterward, and they build up those arm muscles too (not to mention your core).
1) Knee Planks
Lie on your stomach with your hands placed directly beneath your shoulders, keep your legs straight and breathe normally. Lift yourself upwards until you form a straight line from your head to the bottom of your feet. For as long as you can, maintain this stance. Repeat this process 20 times for three sets every other day.
2) Forearm Plank
Lie on your stomach with your hands placed directly beneath your shoulders, keep your legs straight and breathe normally. Lift yourself upwards until you form a straight line from your head to the bottom of your feet. Bring one forearm at a time underneath you so that they are supporting most of your body weight. Hold this pose for as long as you can. Repeat this process 20 times for three sets every other day.
3) Side Plank
Lie on your side with your elbow directly beneath your shoulder, and place your legs together so that they are forming a straight line from head to feet. Lift yourself up until you form a diagonal line from the floor to one of your shoulders, then bring yourself back to starting position. Repeat, doing this exercise until you reach 20 reps for each side that you work on.
Activate your core and posterior chain (a fancy term for the backside of your body) with a bridge. This is a great exercise to use as a warm-up. Don’t build it up as much, otherwise, you might injure yourself.
How to: Lie on your back with your knees bent and feet flat against the floor. Lift yourself upwards (using mostly your arms) until you form a straight line from the bottom of your feet to the top of your head. If this is too easy for you, hold the position while you lift your feet off of the ground and then put them back down. Repeat this process 20 times for three sets every other day.
You can build bridges into some of your workouts such as jumping jacks and lunges to build muscle (a little) but also build endurance by doing longer sets (50-100 reps).
By incorporating basic exercises into your daily routine, you will be able to tone and strengthen the muscles throughout your body. These exercises are very challenging and should be done in addition to other workouts, not instead of them. The more consistent you are with your routine, the better results you will see!