Are you looking for good exercises to do at home? Then you’ve come to the right place! Finding time to work out is never easy. But home workouts can be a solution.

Starting a workout routine at home can be difficult when you’re used to going to the gym. The tips and exercises in this article will help you stay active and develop a beneficial workout.

If you want to start a sports program at home, you have several options.

In any case, you won’t have to do anything special to get results.

Standard exercises such as push-ups, stair climbs, lunges, squats, etc. are all you need to progress. If you prefer cardio or outdoor exercise, running and explosive sprints (interval training) are very effective.

The exercises below are ideal if you are short on time or don’t go to the gym, but want to get maximum results!

For me, a morning workout at home allows me to start the day more focused and with more energy. Are you an evening person? No problem: find out what works best for you so that you can keep going.

If you end the evening with a workout, you’ll find you’re more relaxed at bedtime. A workout in your home after dinner can help you relax and relieve stress.

Let’s start with the first exercise!

Exercise #1: Push-ups
Reps 5-10 (depending on your level)
Sets: 5
Rest: 1 minute per set / 2 minute break after each exercise
Push-ups are a great exercise to do at home because they don’t require any equipment. You can do them anywhere! This exercise uses almost all the muscles of the upper body.

When doing push-ups, make sure to keep your back straight. Don’t let your spine sag or bend upward. Tighten your abs to keep your posture straight.

Exercise Execution:

To begin, lay your chest and abdomen flat on the floor. Place both legs side by side and place palms at chest level with arms bent at a 45 degree angle.
On the exhale, push on your hands and feet to lift your stomach, chest and thighs off the floor.
Contract the abdominal muscles and hold the plank position for 2 seconds.
Exhale and slowly return to the starting position.

Wondering if it’s better to keep your hands apart or close together? A 2005 study shows that a narrow hand position stimulates more pectoral and triceps muscles.

Exercise #2: Squats
Repetitions: 8-12
Sets: 4
Rest: 1 minute per set / 2 minute break after each exercise
Exercise execution:

Stand with feet placed hip-width apart.
Contract your abdominal muscles and pull your shoulders back.
Stretch your arms out in front of you.
Bend your knees while keeping your torso as straight as possible (as if you were sitting in a chair).
Push your buttocks back and down as far as you can until your knees are at a 90 degree angle.

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Exercise #3: Crunch
The crunch is one of the most popular abdominal exercises. To increase the difficulty, you can perform this exercise on a fitness ball.

Be sure to keep your arms still during the exercise to target your abs.

Reps: 15
Sets: 4
Rest: 1 minute per set / 2 minute break after each exercise
Exercise Execution:

Lie on the floor on your back.
Bend your knees and anchor your feet to the floor.
Place your arms on either side of your head or crossed over your chest.
On the exhale, lift your head and shoulders off the floor and place your center of gravity at the level of your abdominals.
Be careful not to tilt your head forward. Keep your head upright and look forward.
Inhale and return to the starting position in a controlled movement.
Repeat (if you are just starting out, aim for 8-10 reps in a row).

Exercise 4: Plank
The plank is a very popular muscle-building exercise and has been for many years. The plank can be done in many different ways.

However, the most common variation consists of lying down, leaning on your forearms and tiptoes. The objective is to contract the muscles well in order to prevent the body from collapsing.

Sets: 3
Repetitions: 60 seconds
Rest: 1 minute per set / 2 minute break after each exercise
Exercise Execution:

Place forearms on the floor.
Extend your legs and stand on your toes. Contract your glutes to stabilize your posture. Your legs should not be completely straight.
Keep your neck and spine straight by fixing a point on the floor, slightly above your hands.
Take a deep breath and hold the position while contracting your abs.

Exercise 5: Sit ups

The sit-up is a popular exercise for working the abdominal muscles (rectus, obliques and transverse). This exercise is easy to do and can be done anywhere.

Do you have a weak lower back? Then skip this exercise and start with crunches.

Sets: 3
Repetitions: 15
Rest: 1 minute per set / 2 minute break after each exercise
Exercise Execution:

Lie on your back with legs bent and feet on the floor. Place your hands behind your ears.
Raise your chest to a sitting position (without straining your neck muscles).
Exhale as you straighten up. Slowly come back down and repeat the exercise.
Do this exercise for 1 minute. Then take a 2-minute break and repeat 3 times.

Exercise #6: Burpees
The burpee is a very strenuous exercise because it activates almost every muscle fiber. Be sure to control your breathing when doing burpees.

Sets: 3
Repetitions: 12
Rest: 1 minute per set / 2 minute break after each exercise
Exercise Execution:

Squat down and place your hands on the floor as if doing a pump.
Throw both feet back so that you are in a plank.
Do a push-up; your chest should touch the floor.
Return to plank position.
Bring your feet toward your hands and do an explosive jump with your arms extended above your head.
Stand up and repeat.

Exercise #6: Mountain climbers
The mountain climber is a great exercise to do at home that works the entire body.

If you are a beginner, climb one leg at a time.

Sets: 3
Repetitions: 15
Rest: 1 minute per set / 2 minute break after each exercise
Exercise Execution:

Start in a plank position with your hands placed directly under your shoulders.
Bring the right knee toward the chest while contracting the abdominals.
Return the right knee to the starting position while moving the left knee forward.
Repeat the movement, alternating legs.
Perform the exercise for 1 minute, then pause for 2 minutes. Repeat 2 times.

Exercise #7: Deadlifts
The leg raise is an advanced version of the knee raise.

Sets: 3
Repetitions: 15
Rest: 1 minute per set / 2 minute break after each exercise
Exercise Execution:

Start lying on your back with your arms at your sides. Place your hands under your buttocks.
Then, tighten your lower abs and raise your legs toward your body, legs straight.
You don’t need to bring your legs up to your nose, but you can if you want 😉
You normally stop at a 90 degree angle. Bring your legs back to the floor and then lift them up again.

Exercise #8: Triceps dips
Triceps dips are a great exercise for the arms (especially the triceps).

Sets: 3
Repetitions: 10
Rest: 1 minute per set / 2 minute break after each exercise
Exercise Execution:

Place two chairs facing each other and place hands on one chair, slightly wider than shoulder width apart.
Place your heels on the edge of the other chair and hold on with your triceps.
Slide forward far enough that your buttocks come off the edge of the chair.
Lower yourself until your elbows are bent at a 45 to 90 degree angle.
Return to the starting position and repeat the exercise.