Whether you prefer to work out at home or that is the only option you have, this home workout guide has you covered.
Below are some resources you can turn to for your home training needs; options vary depending on the training equipment you have. Let's start with the option that does not require any equipment.
Bodyweight workouts only
Don't have exercise equipment at home? Then bodyweight workouts are the way to go. Start with the article 7 of the best bodyweight exercises to build your bodyweight workout program. The article shows you how to scale the exercises, to make them easier to more difficult, so that you can start training today and know how to progress in the future.
Do you have a suspension trainer? Then you will be able to have a lot more variety of exercises if you have this unique equipment: use the free 8 week suspension training program.
The advantage of suspension trainers and bodyweight workouts: you can do them absolutely anywhere.
Workouts with dumbbells
Do you have dumbbells at home? Awesome! Then use the Lift like a girl dumbbell workout.
Note: If you are limited by the weight you can use (some people only have a few pairs of dumbbells), work with what you have. This means that if you don't have enough weight to make certain exercises difficult for the range of reps provided in barbell workouts, perform higher reps. This might mean starting sets of 20 to 30 reps for some exercises, but that's great! You can still create a great training effect from high rep sets, as long as they are hard (meaning you finish the set knowing that you can only do 1-3 more reps) .
Home training programs
All of the above resources are free, but if you want a step-by-step, no-guessing plan that includes exercise demonstration videos and everything you need to be successful in one convenient and affordable package, check out these two programs. home training:
The 12 week home workout program. This program is in PDF format and includes printable workout logs. Video links for the exercises are provided in the PDF. If you prefer to track your workouts with pen and paper, go this route.
The 10-Week Home Dumbbell Workout in One App. This program is available on an app and also includes exercise demonstration videos. If you prefer to use an app for your workouts, go that way.
No matter how much or how little equipment you have at home, you can still train effectively and reap important health benefits: Make the most of what you have. And remember you can always build your home gym little by little over time.
Plyometric exercises, like box jumps and squat burpees, are a one-way ticket to feeling like an all-around badass because not only will they help you build strength, but explosiveness ( or power ), speed, and agility, too. Those last three perks don’t come from strength training alone, so it’s key to round out your sport routine with jump training ( another name for plyo ).
All plyo movements require your zones musculaires to stretch and contract at a rapid pace, which helps them become more explosive. So, unsurprisingly, they’re considered a intensity workout. The benefit of firing up your zones musculaires this way, though : It spikes your heart rate ( oh hey, cardio ) and burns *all* the calories.
Before you jump into plyo training, you want to feel solid when it comes to stability, balance, and core strength. But aside from that, the beauty of it is that you can scale plyo to your sport level and that it is totally beginner-friendly. Can’t jump up onto a three-foot-tall box ? Start small ! The most important thing is that your movements are quick; they don’t have to be BIG. As you feel more durable and powerful, amp it up !
I like to incorporate two or three plyometric exercises into the beginning of my workouts after my warm-up. Since they demand so much of your bod, you don’t want to go into them already fatigued from a bunch of other moves. Want your entire workout to have plyometric vibes ? You can do that, too. Just be ready to feel the burn in ways you’ve never felt it before.
Start standing facing a plyo box ( about two-feet away from it ). Rise up onto balls of feet and swing straight arms over head, then bend knees and push hips back into a hinge position and swing arms back behind body to gain momentum to explode up off floor and jump up onto the box. Land in a squat position, with knees bent, feet flat, and hands in front of chest. Then stand up straight and step back down to starting place. That’s one rep.
Start in a plank place, then jump feet forward outside of hands. Drop butt below knees, lift torso up, and raise hands to chest level. Reverse the movement to return to start. That’s one rep.
Start standing with feet under hips next to a plyo box, bent forward to place both hands flat on the top of it. Press through hands, brace core, and kick feet up and back towards glutes to hop body over to opposite side of box. Reverse the movement to return to start. That’s one rep.
Start standing with hands at sides. Hop up into the air. Upon landing, squat down, press hands into floor, and kick feet up into air higher than shoulder height. Let feet land directly under body, then hop back up. That’s one rep.
Start standing with feet under hips to the right of a plyo box. Rise up onto balls of feet and lift arms overhead, then with momentum, push hips back into a hinge place and swing arms back. Use this oomph to press through feet while swinging arms forward to explode up off floor. In mid-air, rotate entire body 90 degrees to the left and land in a slight squat position with hands in front of chest on top of the box, knees bent and feet flat. Stand up straight, then step back down to starting place. That’s one rep.
Start in a plank position with shoulders stacked over wrists and core engaged. Drive right knee toward chest, then return to plank and quickly repeat with the left. Keep alternating sides as quickly as possible. That’s one rep.
Start standing on right foot at far right end of mat or workout space with left leg bent, left foot lifted and crossed behind right leg, left arm bent and crossed in front of body, right arm behind back, and torso tilted slightly forward. Take a big hop to left switching arms and legs to mirror move on opposite side. Jump back to start. That’s one rep.
to start, stand with feet together and hands at sides. Then, lift arms out and overhead while jumping feet out past shoulders. Without pausing, quickly reverse the movement to return to start. That’s one rep.
Start standing with feet just outside of shoulders holding one dumbbell with both hands in front of body, arms extended straight toward floor. Lift right foot up off mat and behind body while bending at elbows to swing weight over left shoulder. Quickly hop from left foot to right while straightening arms and drawing dumbbell diagonally across chest toward right hip, torso and gaze follow weight. That’s one rep. ( Make sure to switch your starting foot for the deuxième round. )
Get into a plank place, with shoulders stacked on top of wrists. Keeping core engaged, tap right shoulder with left hand while jumping both feet out wide to sides. Return to start, then repeat on the opposite side. That’s one rep.