- Beginner home workout plan:
- Jumping jacks:
- Knee push-ups:
- Shoulder stretch:
- Mountain climber:
- Heel touch:
- Side arm raise:
- Squats:
- Side lunges:
- Wall calf raise:
- Plank:
- Intermediate workouts plan:
- Jumping jacks:
- Wide arm pushups:
- Decline pushups:
- Leg raises:
- Butt bridge:
- Abdominal crunches:
- Arm raises:
- Triceps kickbacks:
- High stepping:
- Plie squats:
- Advanced workouts plan:
- Jumping jacks:
- Diamond pushups:
- Spiderman pushups:
- Wide arm pushups:
- Sit-ups:
- V-up:
- Floor tricep dips:
- Squats:
- Side hops:
- Wall calf raises:
Workout at home can save you time and money. It’s very beneficial in our busy lives, as it’s hard to find time to go to the gym and manage money for gym memberships. With home workouts, you don’t need to go anywhere to exercise, and you don’t need to spend money. In this article, I’m going to share with you how you can effectively workout at home without any equipment.
Beginner home workout plan:
Now, I’m going to share with you 10 effective home workout exercises that can help you achieve your fitness goals. You don’t need any equipment; you just need a mat on the floor.
Jumping jacks:
As a beginner, you can do 20 seconds of jumping jacks.
Directions: Start with your feet together and your arms by your side. Then jump up with your feet apart and your hands overhead. Return to the start position and then do the next rep. Jumping jacks exercise is a full-body workout and works all your large muscle groups.
Knee push-ups:
As a beginner, you can do 5 reps of knee push-ups.
Directions: Start in the regular push-up position, then let your knees touch the floor and raise your feet up off the floor.
Shoulder stretch:
As a beginner, you can do a 20-second shoulder stretch.
Directions: Place one arm across your body parallel to the ground, then use the other arm to pull the parallel arm toward your chest. Hold for a while, then switch arms and repeat the exercise.
Mountain climber:
As a beginner, you can do 4 reps of mountain climbers.
Directions: Start in the push-up position, bend your right knee towards your chest, and keep your left leg straight. Then quickly switch from one leg to the other. This exercise strengthens multiple muscle groups.
Heel touch:
As a beginner, you can do 10 reps of heel touches.
Directions: Lie on the ground with your legs bent and your arms by your sides. Slightly lift your upper body off the floor and make your hands alternately reach your heels.
Side arm raise:
As a beginner, you can do 6 reps of side arm raises.
Directions: Stand with your feet shoulder-width apart. Raise your arms to the sides at shoulder height, then put them down. Keep your arms straight during the exercise.
Squats:
As a beginner, you can do 10 reps of squats.
Directions: Stand with your feet shoulder-width apart and your arms stretched forward. Then lower your body until your thighs are parallel with the floor. Your knees should be extended in the same direction as your toes. Squats workout works on your lower body.
Side lunges:
As a beginner, you can do 10 reps of side lunges.
Directions: Stand straight with your feet together. Move your right leg to the side, then lower your body while keeping your left leg straight.
Wall calf raise:
As a beginner, you can do 10 reps of wall calf raises.
Directions: Stand straight with your hands on the wall and feet shoulder-width apart. Lift your heels and stand on your toes, then drop your heels down.
Plank:
As a beginner, you can do a 20-second plank.
Directions: Lie on the floor with your toes and forearms on the ground. Keep your body straight and hold this position as long as you can.
Plank workouts work on strengthening your back and shoulders.
All of those exercises will take around 15 to 20 minutes. Make sure to take at least a 20-second break between exercises.
Intermediate workouts plan:
Now, I’m going to share with you 10 intermediate home workout plans. All of these exercises will take around 20 to 25 minutes. Make sure to take at least a 20-second break between exercises.
Jumping jacks:
As an intermediate, you can do 20 seconds of jumping jacks.
Directions: Start with your feet together and your arms by your side. Then jump up with your feet apart and your hands overhead. Return to the start position and then do the next rep. Jumping jacks exercise is a full-body workout and works all your large muscle groups.
Wide arm pushups:
As an intermediate, you can do 12 reps of wide arm pushups.
Directions: Start in the regular push-up position but with your hands spread wider than your shoulders. Then push your body up and down. Make sure to keep your body straight.
Decline pushups:
As an intermediate, you can do 4 reps of decline pushups.
Directions: Start on all fours with your knees under your hips and your hands under your shoulders. Then elevate your feet on a chair or bench and push your body up and down mainly using your arms straight. Make sure your body is straight.
Leg raises:
As an intermediate, you can do 16 reps of leg raises.
Directions: Lie down on your back and put your hands beneath your hips for support. Then lift your legs up until they form a right angle with the floor. Slowly bring your legs back down.
Butt bridge:
As an intermediate, you can do 10 reps of butt bridges.
Directions: Lie on your back with knees bent and feet flat on the floor. Put your arms flat by your sides. Then lift your butt up and down.
Abdominal crunches:
As an intermediate, you can do 16 reps of abdominal crunches.
Directions: Lie on your back with your knees bent and your arms stretched forward. Then lift your upper body off the floor, hold for a few seconds, and slowly return.
Arm raises:
As an intermediate, you can do 16 reps of arm raises.
Directions: Stand on the floor with your arms extended straight forward at shoulder height. Raise your arms above your head, return to the start position, and repeat.
Triceps kickbacks:
As an intermediate, you can do 6 reps of triceps kickbacks.
Directions: Lean forward, bend your knee and elbow. Extend your arm behind you and squeeze your triceps. Please make sure your arms are parallel to the ground when extending them.
High stepping:
As an intermediate, you can do 30 seconds of high stepping.
Directions: Run in place while pulling your knees as high as possible with each step. Keep your upper body upright during this exercise.
Plie squats:
As an intermediate, you can do 12 reps of plie squats.
Directions: Stand with your hands on your hips and feet a little wider than shoulder-width apart. Then lower your body until your thighs are parallel to the floor. Your knees should be extended in the same direction as your tiptoes.
All of those exercises will take around 15 to 20 minutes. Make sure to take at least a 20-second break between exercises.
Advanced workouts plan:
Now I’m going to share with you 10 advanced workout plans.
Jumping jacks:
As an advanced individual, you can do 30 seconds of jumping jacks.
Directions: Start with your feet together and your arms by your side. Then jump up with your feet apart and your hands overhead. Return to the start position and then do the next rep. Jumping jacks exercise is a full-body workout and works all your large muscle groups.
Diamond pushups:
As an advanced individual, you can do 8 reps of diamond pushups.
Directions: Start on all fours with your knees under your butt and your hands under your shoulders. Make a diamond shape with your forefingers and thumbs together directly under your face, then push up and down. Make sure to keep your body straight.
Spiderman pushups:
As an advanced individual, you can do 8 reps of Spiderman pushups.
Directions: Start in the regular pushup position. When lowering your torso downward, bend and lift one leg to the side. Then return to the start position and switch to the other leg.
Wide arm pushups:
As an advanced individual, you can do 16 reps of wide arm pushups.
Directions: Start in the regular pushup position, but with your hands spread wider than your shoulders. Then push your body up and down.
Sit-ups:
As an advanced individual, you can do 16 reps of sit-ups.
Directions: Lie on your back with your hands behind your ears. Then lift your upper body off the floor and slowly up to the sitting position. Don’t tug your neck when you get up; slowly go back to the start position.
V-up:
As an advanced individual, you can do 16 reps of V-ups.
Directions: Lie on your back with your arms and legs extended and your legs squeezed together. Raise your upper body and legs, use your arms to touch your toes, then go back to the start position.
Floor tricep dips:
As an advanced individual, you can do 6 reps of floor tricep dips.
Directions: Sit on the floor with your knees bent and feet flat on the floor. Put your hands beneath your shoulders with your fingers pointing toward your hips. Lift your hips off the floor, then bend and extend your elbows to lower and lift your hips.
Squats:
As an advanced, you can do 12 reps of squats. Directions: Stand with your feet shoulder-width apart and your arms stretched forward. Then lower your body until your thighs are parallel with the floor. Your knees should be extended in the same direction as your toes. Squats work on your lower body.
Side hops:
As an advanced, you can do a 30-second side hop.
Directions: Stand on the floor, put your hands in front of you, and hop side to side.
Wall calf raises:
As an advanced, you can do 14 reps of wall calf raises.
Directions: Stand straight with your hands on the wall and feet shoulder-width apart. Lift your heels and stand on your toes, then drop your heels down.
All of those exercises will take around 15 to 20 minutes. Make sure to take at least a 20-second break between exercises.
