Whether you underestimate the effectiveness of at-home exercises or have no option but to sweat from the comfort of your own house, trust us when we tell you can still gain muscle and lose weight.
Because, while the gym can be a great way to unwind after a hard day at work (you can go in, sweat, and come out feeling utterly rejuvenated), it can also be a huge annoyance at times. There are too many people clattering weights or conversing when they should be clattering weights, and all you want to do is walk back through the door and go home. So, guess what? You can do that while still getting a great workout.
Top 10 At Home Workouts to Build Muscle
1. Barrel chest bedroom workout
Perform all exercises as a massive superset. Rest 3 minutes, then repeat.
Pushup (10-15 reps)
Pullup (in door frame, as many reps as possible)
Plank (60 seconds)
Renegade Row (10 reps)
Repeat 5 times
2. Total-body burnout workout
Perform exercises labeled “A” then exercise labeled as “B,” rest, then repeat for prescribed sets/reps.
1A. Dumbbell Lunge
3 sets, 8-12 reps each, 90 seconds between supersets
2A. Dumbbell Romanian Deadlift
2B. Ab-Wheel Rollout
3 sets, 6-8 reps each, 90 seconds between supersets
3A. Dumbbell Curl
3b. Dumbbell Shoulder Press
3 sets, 12-15 reps each, 2 minutes between supersets
4B. Dip (can be done on a chair)
3 sets, as many reps as possible (60-plus seconds for plank), 90 seconds between supersets
Light-up-your legs workout
1A. Bodyweight Squat
1B. Lying Glute Bridge
As many sets as needed, 100 total reps for each exercise, 60 seconds between sets
2A. Reverse Lunge
2B. Dumbbell Romanian Deadlift
4 sets, 10 reps, 90 seconds between sets
3. Wall Sit
Lean against a wall and squat down until your knees are bent at 90 degrees and your shins are vertical to the ground. Hold the position. Complete one set and hold for as long as possible.
4. Cardio blast workout
Perform all exercises as a massive superset, rest 2 minutes, then repeat 5 times.
Jump Rope (60 seconds)
Burpee (10 reps)
Dumbbell Curl-To-Press or Double Kettlebell Swing (15 reps)
Bear Crawl (60 seconds)
5. Ab-obliterator workout
1A. Ab-Wheel Rollout
1B. Superman Hold
3 sets, 10 reps (30 seconds for superman hold), 60 seconds between supersets
3 sets, 10 reps, 60 seconds rest
3 sets, 60 second hold, 90 seconds rest
6. Upper-body muscle-builder workout
See below for description. 3 sets, 3 minutes rest between sets
3 sets, 60-second holds, 60 seconds rest
3A. Bodyweight Squat
3B. Dumbbell Curl
3 sets, as many reps as possible, 90 seconds rest between supersets
4A. Dip (can be done on a chair)
4B. Pullup (in door frame)
5 sets, 5-10 reps, 45 seconds rest between supersets
*Perform 10 pushups, rest 30 seconds; next, 9 reps, rest 30 seconds; then do 8 reps, continuing this pattern all the way down to 1.
7. Lower-body muscle-builder workout
1A. Bodyweight 1¼ squat*
1B. Dumbbell Romanian Deadlift
5 sets, 10 reps (as many as possible for squat), 90 seconds rest
2A. Walking Lunge
2B. Lying Glute Bridge
5 sets, 20 reps, 90 seconds rest
*Perform a bodyweight squat, come up ¼ of the way, drop back down to full depth, and come all the way up. That’s one rep.
8. The back-saver workout
1B. Prone Back Extension
3 sets, 12 reps each, 90 seconds rest
2B. Prone Press Up*
3 sets, 10 reps (60 second plank), 90 seconds rest
Staggered Romanian Deadlift
3 sets, 6 reps/side, 60 seconds rest
*Lie facedown on the ground, positioning your hands as you would a pushup. Push yourself up, but leave your hips and legs on the ground. Hold for one second then return to the start position.
9. Total-body HIIT workout
Warm up for five minutes, then perform 1 minute of each exercise below followed by 2 minutes of recovery (either walking or slow jogging). Finish with a 5-minute cooldown.
Walkout to pushup
Hip bridge to crunch
Alternating curtsy lunges
10. Bodyweight core crusher workout
Reverse Crunch with Hand Targets: Lie on your back with your knees bent as much as possible toward your body and, while keeping your elbows at your sides, angle your arms back with palms facing your knees. Lift hips in a reverse crunch, bringing knees to palms. Lower yourself back down and repeat.
Arm Offset Crunch: Lie on your back on a stability ball, with the ball's edge on your sacrum. Extend your right arm straight out to the side at 90 degrees, palm up, while keeping your left arm at your side. Lift into a crunch, then lower back down to the starting position; swap arms and repeat.
Lateral Rolling Plank: Cross your arms and place them on the stability ball in a modified plank position, holding onto your elbows. Roll to your right shoulder, then back to the center and left. Alternate for a while longer.
Rotating Crunch with Lateral Arm Swing: Lie on your back on a stability ball with your left arm straight out to the side and your right arm folded across your chest. Lift into a crunch, extending and swinging your arms to the right until your left arm is bent over your chest and your right arm is straight. Alternate for a while longer.
Stability Ball Reverse Crunch: Lie on your back with your knees bent, arms extended at your sides at a 45-degree angle, and calves on top of the stability ball. Squeeze the stability ball between your calves and thighs, allowing it to float above the floor. Lift your hips to complete a reverse crunch, then lower your back to hover and repeat.
Thread the Needle Hip Roll: Place the tops of your feet on a stability ball and push yourself up into a high plank position. Lift your right foot up and over your left foot, then return to the right and thread it under your left foot, extending your right foot out to the left. Perform all reps on the right side, then switch to the opposing side.
At Home Workout Plan
Going to the gym isn't the only way to get in a great workout. Working out at home can be just as effective. While a gym provides a dedicated space, home workouts offer more flexibility and can be more efficient. It all depends on how you use your time and equipment to maximize your effort.
Body Building Exercise At Home
Yes, bodyweight exercises can build muscle if you use the following principles: increase reps, decrease rest times, perform variations, train to failure, increase time under tension, and implement mechanical drop sets.
Best Workout Routine to Build Muscle
The best way to build muscle is to perform compound exercises which recruit multiple muscle groups. According to Zack George, personal trainer, gym owner, and the UK's fittest man, there are five main movements to focus on. These are deadlifts, squats, pull-ups, bench press, and shoulder press.
There are numerous advantages to gaining muscle that go beyond looking beautiful and being able to lift big objects. However, whether you want to get stronger for health or cosmetic reasons, there are five fundamental exercises you should focus your training on.