Feeling the need to move your body but don’t want to hit the gym? A great workout is just a few steps away, right in the comfort of your own home. You don’t need any fancy equipment—just your body, some space, and the motivation to get started.
This checklist is designed to give you a full-body workout that you can easily do at home. Aim to complete 2-3 sets of each exercise, with 30-60 seconds of rest between sets.
Warm-Up (5 minutes)
Before you jump into the main workout, it’s crucial to warm up your muscles to prevent injury and get your blood flowing.
- Jumping Jacks: 1 minute. A classic way to raise your heart rate.
- Arm Circles: 30 seconds forward, 30 seconds backward. This gets your shoulders and upper back ready.
- Torso Twists: 1 minute. Stand with feet shoulder-width apart and gently twist your upper body side to side.
- High Knees: 1 minute. March in place, bringing your knees up toward your chest.
Main Workout (20-30 minutes)
This section targets your legs, core, and upper body with simple yet effective bodyweight exercises.
Legs & Glutes
- Squats: 15-20 reps. Keep your back straight, chest up, and push your hips back as if you’re sitting in a chair.
- Lunges: 10-12 reps per leg. Step forward, keeping your front knee aligned over your ankle.
- Glute Bridges: 15-20 reps. Lie on your back, knees bent, and lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
Upper Body & Core
- Push-Ups: 8-12 reps (or as many as you can). If standard push-ups are too challenging, drop to your knees.
- Plank: Hold for 30-60 seconds. Keep your body in a straight line from head to heels. Engage your core and glutes.
- Mountain Climbers: 30-60 seconds. In a plank position, drive your knees toward your chest, alternating legs.
- Supermans: 15-20 reps. Lie on your stomach and lift your arms and legs off the ground simultaneously, squeezing your lower back and glutes.
Cool-Down (5 minutes)
Stretching after your workout helps improve flexibility and prevents muscle soreness.
- Quad Stretch: Hold for 30 seconds per leg.
- Hamstring Stretch: Hold for 30 seconds per leg.
- Cat-Cow Stretch: 1 minute. This helps release tension in your back.
- Child’s Pose: Hold for 1 minute. A great way to end your workout with a gentle full-body stretch.
Remember, consistency is key. Even a short 20-minute workout a few times a week can make a huge difference. Put on some music, stay hydrated, and enjoy the process of getting stronger right at home!
