7 Basic Home Workout Exercises for Men and Women

quick workout exercises

It’s already the middle  of the year but as the famous saying goes, it’s never too late to start. This is especially true when you are talking about starting a healthier lifestyle. One integral part of a healthy lifestyle would be to start doing daily exercises. Going to the gym, however, is sometimes difficult for people. Sometimes, you’d want to wait first for a gym buddy or the joining fee would be too expensive! Exercise in the comforts of your home with these super easy workout exercises you can do at home!

1. Jumping Jacks

Before any intense workout, you have to make sure you do warm up exercises first. This increases your body temperature, reducing the risk of tendon and muscle injuries. Warm up exercises can also help your heart and blood vessels adjust to the physical activity you are about to do.

how to do jumping jacks workout exercise

Stretching and doing jumping jacks are good choices for warm-ups. Jumping jacks engage most of the body’s muscles and can increase the blood and oxygen flowing throughout your body. In order to get a full warm up, you may do a 5-minute set of jumping jacks.

2. Lunges

After your warm ups, time to start with more rigorous exercises! The famous saying goes “a moment on the lips, forever on the hips.” A good exercise to start with would be forward lunges.  Now, to perform this exercise properly, make sure that you that your upper body is straight and that you are dropping your hips towards the floor instead of pushing them forward. Also make sure that your knees are bent in a 90° angle. Try to do 15 lunges first, and add more repetitions as you go on.

how to do lunges workout exercise

Target areas: abs, butt, hips, thighs

3. Squat Jumps

Next, you can try doing some squats. Instead of doing regular squats, why not choose to do jump squats or squat jumps? This activity burns more calories. Now, how do you do this combination? Easy! After doing your regular squats, raise your hands above your head as you jump in the air. Then, try to land in the original place. Go immediately into a squat position to finish one repetition. Try doing two sets of fifteen repetitions. Then, add more sets once you get accustomed to the exercise.

how to do squat jumps workout exercise

Target areas: butt, hips, thighs

 

4. Planks

Yes, many dread this exercise. However, it really is effective for strengthening your core muscles, if you do it correctly. After lowering your forearms on the floor, make sure that your elbows are bent in a 90° angle. Your body should maintain a straight line from the top of your head to your heels, your feet together with your toes touching the floor. Try doing a 15-second plank first. If that is too easy, try a 30-second plank or a minute-long one!

how to do planking

(credit: Jesica GuidoOk / Pexels)

Target areas: abs, back

5. Push-ups

One of the more standard exercises you can do at home is the push-up. A tip for doing this exercise it to make sure that you maintain a strong grip on the floor. Try to position your hands so that your thumbs are facing each other. Then, push as if you are trying to push away the floor, instead of trying to lift yourself up, to create more tension. Also, don’t forget to breathe regularly, since some tend to forget to properly breathe when concentrating on their workout routines. If you are a beginner, try to see how many push-ups you can do per minute. Then, you can try adding 1 or 2 more per day as you build your endurance!

how to do push ups

(Credit: Keiji Yoshiki / Pexels)

Target areas: arms, shoulders, chest

6. Supermans 

Exercise like a superhero with supermans! For this easy-to-do home exercise, you have to lower your body in a face-down position. Extend your arms in front of you. Then, raise your chest, arms, and legs off the floor for two second or so. Exhale when doing this action! Then, lower your hand to the starting to position. This exercise is good for strengthening your core and lower back muscles!  You can do two to three sets of 12 repetitions!

how to do supermans exercise

Target areas: lower back, butt, hips, shoulders

 

7. Downward Facing Dog

The downward facing dog is also a great way to end your workout since this stretches your muscles, hamstrings, spine, shoulders, and calves, among others. First, you have to kneel, bringing your feet together behind you. Place your hands in front of you, fingers facing forward. Then, slowly lift your body, with your pelvis pointing toward the ceiling. Make sure that your legs are straight and hands holding equal weights of your body. Also check if your body is forming the shape of an inverted V. Stay in the downward facing dog position for 1-3 minutes. This exercise is also a famous yoga pose. You may want to use a yoga mat for this position to ensure a more comfortable workout position.

how to do downward facing dog

Target areas: full body, particularly – the arms, shoulders, legs, back

For additional cool down exercises, you may try doing various stretching exercises or poses and doing jumping jacks. Simply, jogging in place for a minute or so while listening to your favorite music hits can also be a good cool down exercise!

What are you waiting for? Trim down those extra holiday calories with these easy exercises you can do at your home!

Start aiming for a more active lifestyle with these easy workout routines and exercises you can do at home! You don’t even have to apply for expensive gym membership to start working out. So take out your ladies’ workout clothes and gentlemen’s workout clothes, ready your water bottle, and try out the 7 easy home exercises you just learned!

Extra Tips When You Start Your Home Workout Exercises

Before you start doing these home exercises, here are a few tips for a more effective workout routine:

  1. Know your body shape! Some exercises focus more on toning the legs or strengthening your core muscles. Find out what works best with the body shape you have.
  2. Hydrate! You lose a lot of liquids when you exercise so don’t forget to always have a bottle of water or energy drink with you.
  3. Rest! You won’t be able to gain those muscles if you don’t give your body time to rest and recuperate.

What are you waiting for? Try these easy workout exercises you can do at home. 2019, here we come!

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