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Top 10 Home Workouts [Ultimate Guide]

Updated: Nov 22

Whether you have or haven't got access to a home gym, you can still do these home workouts.


Most of these exercises are bodyweight workouts, however the last four may require resistance of some type.


Below is a list of our best at home workouts.


Our Top 10 Home Workouts:

  1. Bodyweight Squat

  2. Push Ups

  3. Crunches

  4. Plank

  5. Leg Raise

  6. Jump Squat

  7. Bicep Curl *

  8. Bent Over Rows *

  9. Side Raises *

  10. Tricep Kick Backs *


* These may require resistance of some type (dumbbells, resistance bands, filled water jugs etc).


Add these exercises to your home workout and make a full body workout at home.


If you want to see more ideas for your home workout then click here.


Scroll down for a breakdown of each exercise.


1) Bodyweight Squat


The bodyweight squat is a great exercise for the whole body, but especially the legs.


See the video tutorial below or scroll down for instructions.



How To Do A Bodyweight Squat:

  1. Stand with your hands either; on the back of your head or in front of you, keep your feet shoulder-width apart and keep your feet turned slightly outwards to help flexibility and open up your hip joint.

  2. Begin to lower your body via bending at the knees and hips, go down until your thighs are parallel with the floor.

  3. Pause once your at the bottom of the rep, then slowly return (1-3 seconds) to the starting position.

  4. Repeat for your desired number of repetitions.


Adding the bodyweight squat to your home workout will target almost the whole leg musculature, especially the quadriceps and glutes. (Source)


How To Make The Bodyweight Squat Harder:


There are a couple of ways to make the bodyweight squat harder:

  • Do more reps or use heavier or harder resistance (resistance bands, dumbbells, filled water jugs etc).

  • Do the squat more slowly.

How To Make The Bodyweight Squat Easier:


There are also a couple of ways to make a bodyweight squat easier:

  • Do less reps or use less weight/resistance.

  • Don't go as far down on the squat - for example; only go down until your thighs are at a 45 degree angle.

2) Push Ups


Push ups are another great exercise for the whole body, but primarily targets the chest and triceps.


See the video tutorial below or scroll down for instructions.



How To Do Push Ups:

  1. To start, get down on all fours, place your hands slightly wider than your shoulder width.

  2. Then straighten out your arms and legs - keep your body from your heels to your head locked in a straight line.

  3. Slowly lower your body until your chest is nearly touching the floor.

  4. Pause at the bottom of the rep, then slowly (1-3 seconds) push yourself back up.

  5. Repeat for your desired number of repetitions.


If you can't do push ups just yet, no worries, click here to learn how to do push's if you can't yet.


Including the push up in your home workouts will target most of the upper body, especially the chest, triceps and some of the deltoid. (Source, Source)


How To Make The Push Up Harder:


There are quite a few ways to make the push up harder, such as:

  • Doing more reps or slowing down your repetitions.

  • Using a narrow hand placement - by putting your hands closer in together will increase resistance, making the push up harder. (Source)

  • Doing decline push ups will make the push up harder by increasing the weight over your arms. You can do these by making sure your feet are higher up than your hand-level (e.g. using a couch or chair). (Source)

  • Doing push ups on an unstable surface is a great way to make it harder and more effective, do this by putting a medicine ball under your palms. (Source)

How To Make The Push Up Easier:


There are a few ways of making the push up easier:

  • Do less reps.

  • Keeping a higher incline on the push up will make it easier - to do an incline push up, keep your hands above your foot-level (e.g. using the stairs or a chair). (Source)

  • Not going all the way down will make the push up easier.

3) Crunches


Crunches are another great exercise to add to your home workouts, crunches primarily target the abs and midsection musculature.


See the video tutorial below or scroll down for instructions.



How To Do Crunches:

  1. To begin, lie down on your back and put your feet on the floor, around hip-width apart. Bend your knees and place your arms across your chest or on your head.

  2. Then lift up your upper body towards your knees, try to keep your head and neck relaxed.

  3. Return to your starting position and repeat for as many repetitions as you want.


Adding crunches into your home workouts will activate most of your midsection and abdominal muscles. (Source)


How To Make Crunches Harder:


You can make crunches harder in a few ways, such as:

  • Doing more reps or slowing down your repetitions.

  • Adding resistance by holding a weight such as a medicine ball, dumbbell, filled water jug etc.

  • Doing decline crunches. (Source)

How To Make Crunches Easier:


There are a couple of ways to make the crunch easier:

  • Do less repetitions.

  • Simply getting someone to assist you up, they can do this by pushing gently on your upper back and on the way back down go slowly.

4) The Plank


The plank is another multi-muscle conditioning exercise, it strengthens the abs, back and shoulders. It is an isometric (static contraction) exercise and is great to add to a home workout program.


See the video tutorial below or scroll down for instructions.



How To Do The Plank:

  1. To start, get into a push-up position but bend your arms at your elbows so your weight rests on your forearms and forearms.

  2. Squeeze your abs and glutes and keep your body locked in a straight from head to heels.

  3. Hold this position for as long as you can.


A version of the plank called the long-lever plank is an enhanced version and activates many more muscles and supporting muscles. (Source)


However, the longer-lever plank is harder - this plank variation is where your elbows are moved more forwards, further out in front of you.


How To Make The Plank Harder:


You can make the plank more difficult in a few ways, such as:

  • Holding for longer.

  • Adding resistance by getting someone to gently place a weight on your upper back (this could be a weighted plate, weighted backpack etc).

  • Doing the longer-lever plank.

How To Make The Plank Easier:


There are a few ways to make the plank easier:

  • Hold the plank for less time.

  • Doing the plank on your knees will make it easier.

  • Doing the plank with others will boost motivation and strength - see who can hold it the longest!

5) Leg Raise


The leg raise is another multi-muscle conditioning exercise, it strengthens the abs and also the upper legs. It is a good exercise to add to your home workouts. (Source)


See the video tutorial below or scroll down for instructions.



How To Do The Leg Raise:

  1. To begin, lie on your back on a foam mat or something soft, with your legs straight out and together.

  2. Then, keeping your legs straight, lift them up until your feet are pointing to the ceiling, hold this for a few seconds.

  3. Slowly lower your legs back down until they're just above the floor. Hold this for a few seconds too.

  4. Repeat this for your desired number of repetitions.


You can also do a variation of the leg raise, raising your legs, hips and lower back up as well.


How To Make The Leg Raise Harder:


You can make the leg raise harder by:

  • Holding for longer or doing more reps.

  • Adding resistance by getting someone to gently push against your legs as they come up, or by adding ankle weights if you have them.

How To Make The Leg Raise Easier:


There are a few ways to make the plank easier:

  • Holding the reps for less time.

  • Not going all the way down on each rep will make it easier.

6) Jump Squat


The jump squat is a variation of the bodyweight squat - it is a great power building exercise and will improve strength and balance in the whole body. (Source)


See the video tutorial below or scroll down for instructions.



How To Do The Jump Squat:

  1. To start, stand upright with your feet hip-width apart.

  2. Then, start doing the usual bodyweight squat - making sure to go down until your thighs are parallel with the floor.

  3. As you begin to come back up, build power and jump as high as you can.

  4. Allow your knees to bend and absorb the impact when you land, immediately come back down into a squat, and repeat the process for as many repetitions as you want.


Caution: Be careful with this exercise, if you have any joint problems (knee, hip, ankle, back etc) then don't do this one.

This exercise activates primarily the legs, however, it also activates stabilising muscles throughout the body.


The jump squat could help improve balance and stability, as well as maximum power output, jump speed and sprint speed. (Source)


It is a great exercise to add to your home workouts.


How To Make The Jump Squat Harder:


You can make the jump squat harder by:

  • Holding at the bottom for longer or doing more reps.

  • Trying to jump higher each session.

  • Adding resistance by wearing a weighted backpack (be careful not to add too much weight).

How To Make The Jump Squat Easier:


There are a few ways to make the squat jump easier:

  • Holding the reps for less time or doing less reps.

  • Not going all the way down on each rep will make it easier.

7) Bicep Curl


The bicep curl is one of the most popular exercises. It is a great exercise for building strength and size.


You can make the bicep curl even more effective by doing a variation called the incline bicep curl - around a 75° angle can improve the effectiveness of the curl. (Source)


This exercise may require resistance of some type, this could be dumbbells, resistance bands or even a weighted backpack or filled water jug.


The incline bicep curl requires a bench, if you don't have one at home do the standing bicep curl instead.


See the video tutorials below or scroll down for instructions.


Incline Bicep Curls (needs a bench):



How To Do The Incline Bicep Curl:

  1. Set a bench at around a 75° angle, grab a pair of dumbbells (or alternative weight) of your desired weight and sit down.

  2. Bring the dumbbells down to your sides with your palms facing outwards and in front you.

  3. Slowly bring the dumbbell's up, either one at a time or both together, and hold for 1-3 seconds at the middle of the rep (when your forearm is parallel with the floor), continue to the top and come slowly back down again.

  4. Repeat for your desired number of repetitions.


Standing Bicep Curls:



How To Do The Standing Bicep Curl:

  1. Grab a pair of dumbbells (or alternative weight) of your desired weight and stand in an unobstructed area.

  2. Bring the dumbbells down and to your sides with your palms facing outwards and in front you.

  3. Slowly bring the dumbbell's up, either one at a time or both together, and hold for 1-3 seconds at the middle of the rep (when your forearm is parallel with the floor), continue to the top and come slowly back down again.

  4. Repeat for your desired number of repetitions.


How To Make The Bicep Curl Harder:


You can make the bicep curl harder by:

  • Holding in the middle of the rep for longer or doing extra reps.

  • Adding a resistance band into the rep (put a resistance band under the bench or under your feet and hold it with the dumbbell).


How To Make The Bicep Curl Easier:


There are a few ways to make the bicep curl easier:

  • Holding in the middle of the rep for less time or doing less reps.

  • Use less weight.

8) Bent Over Rows


Bent over rows are a great overall back exercise and target the lats, traps, erector spinae and hamstrings. (Source)


For the bent over row you may require resistance of some type, whether that's a barbell, dumbbell, resistance band or even a filled up water jug or weighted backpack.


See the video tutorial below or scroll down for instructions.



How To Do The Bent Over Row (barbell):

  1. To start, grab the bar with your palms inwards, with a just wider than shoulder-width apart grip.

  2. Stand up with the barbell and let it hang with your arms straight down.

  3. Bend over at around a 45° angle, keep your back straight and don't let it arch.

  4. Squeeze your core and pull your elbows and shoulders up and back to row the weight up until it touches your sternum, then slowly lower it back down again.

  5. Repeat this for your desired number of repetitions.


The row is a great exercise to add to your home workouts.



How To Make The Bent Over Row Harder:


You can make the bent over row harder by:

  • Holding at the top for longer or by doing extra reps.

  • Adding a resistance band into the exercise by attaching it to the barbell or by holding the band with your alternative weight (dumbbell, water jug etc) and standing on the band.

  • Adding resistance by adding weight (be careful not to add too much weight).


How To Make The Bent Over Row Easier:


There are a couple of ways to make the row easier:

  • Holding at the top for less time or doing less reps.

  • Not going all the way up on each rep will make it easier.


You can see some more of the best traps and back exercises here.

9) Side Raises


Side raises, also known as shoulder raises or lateral raises, are the best single shoulder exercise for activating the three parts of the deltoid (shoulder) muscle. (Source)


For this exercise you may need a form of resistance, such as resistance bands, dumbbells, filled water jug, food cans etc.


See the video tutorial below or scroll down for instructions.



How To Do The Side Raise (dumbbell):

  1. To begin, grab a dumbbell (or alternative weight) and stand up straight in an open area.

  2. Keeping your palms facing inwards, raise both of your arms a of couple inches out to each side and pause for a few seconds.

  3. Lift the dumbbells up and out to each side, keeping your arms mostly straight with a very slight bend at the elbow, stopping when your elbows reach just below or at shoulder-height and your body is taking the shape of "T".

  4. Repeat this for your desired number of repetitions.


The side lateral raise is another useful exercise to add to your home workouts.



How To Make Side Raises Harder:


You can make the lateral side raise harder by:

  • Holding at the top for longer or by doing extra reps.

  • Adding a resistance band into the exercise by holding the band with your dumbbell or alternative weight (water jug etc) and standing on the middle of the band.

  • Adding more resistance by adding extra weight (be careful not to add too much weight).


How To Make The Side Raise Easier:


There are a couple of ways to make side raises easier, such as:

  • Holding at the top for less time or doing less reps.

  • Not going all the way up on each rep will also make it easier.


You can see more shoulder exercises by clicking here.

10) Tricep Kick Backs


Tricep kick backs target the triceps muscle on the back of the arm, it also will activate the rear deltoid muscle as a supporting muscle.


This is an effective exercise for activating the triceps. (Source)


Tricep kick backs may need a form of resistance, whether that be a resistance band, dumbbell or an alternative weight found at home such as a food can or water jug.


See the video tutorial below or scroll down for instructions.



How To Do The Tricep Kick Back (dumbbell):

  1. To start, grab a dumbbell and stand in an open area.

  2. Then, squeeze your midsection and keep your head, neck and back locked straight. Place one hand on your upper leg for balance.

  3. Bend over to a 45° angle, make sure your upper arm and elbow is parallel with the floor and engage your triceps as you extend your arm behind you as far as you can, keeping your arm in by your side.

  4. Pause, then return your arm to it's starting position.

  5. Repeat for your desired number of reps.


Adding the triceps kick back to your home workout will be very useful.


You can also do the kick back on a bench.

How To Make Tricep Kick Back Harder:


You can make the triceps kick back harder by:

  • Holding at the top for longer or by doing extra reps.

  • Adding more resistance by adding extra weight (be careful not to add too much weight).


How To Make The Tricep Kick Back Easier:


There are a couple of ways to make side raises easier, such as:

  • Holding at the top for less time or doing less reps.

  • Not going all the way up on each rep will also make it easier.

Summary Of Our Top 10 Home Workouts:


This list of our top ten workouts that can be done at home target most of the muscles in your body, including the:

  • Chest

  • Shoulders

  • Back

  • Glutes

  • Hamstrings

  • Quads

  • Biceps

  • Triceps

  • and many more supporting muscles.


Remember to spread your workouts and exercises out over a period of time, such as 4-5 times a week and give each muscle group a decent time to rest - around 2-3 days.


Also, make sure you get a great home workout by keeping your workouts around 45 minutes to an hour (60 minutes) and doing a maximum of around 12-16 sets per workout should be sufficient.


You can read more about training frequency by clicking here.


Frequently Asked Questions?


Q: Is it effective to workout at home?

A: Yes, it is effective to work out at home - as long as you are putting in time and effort into your home workout, it can be just as effective as a gym workout. However for more advanced trainees it may not be sufficient to continue progress.

Q: Is working out 10 minutes a day enough?

A: Working out 10 minutes a day is better than none at all, however the sweet spot is usually around 30-60 minutes of exercise.


Q: What is the best exercise to do at home?

A: The exercises listed in this article are the best ones to do at home - the bodyweight squat, push ups, crunches, plank, leg raise, jump squat, bicep curl, bent over rows, side raises and tricep kick backs.


Q: What is the best home workout?

A: The best home workout consists of the exercises within this article:

  • Bodyweight Squat

  • Push Ups

  • Crunches

  • Plank

  • Leg Raise

  • Jump Squat

  • Bicep Curl

  • Bent Over Row

  • Side Raises

  • Tricep Kick Backs

Further Reading:

-> Rainbow Light Men's One Multivitamin [Honest Review]

-> 6 Best Tips To Growing Your Chest [Hardgainer Guide]


See more exercises and training tips.

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