Looking for some ways to burn off a few extra pounds and get in shape for a beach trip this summer? If you’re like most of us, this sounds like a pretty attainable goal. Unfortunately, it can sometimes be tricky to do this without going to the gym, which is something a lot of us can’t always do.
Maybe it’s because a gym membership doesn’t quite fit into the budget, maybe it’s because there are no good gyms near you or perhaps it’s just because you can’t squeeze a full gym trip into your busy schedule. We all have different reasons for not getting to the gym as often as we’d like. Wouldn’t it be great if there was a way you could get that same great workout in the comfort and convenience of your home?
We believe you can. To help you out along those lines, here are just a few of the many easy at-home exercises you can do — without equipment, with minimal amounts of equipment or with full workout equipment. Challenge yourself to see how many of these you can fit into your daily or weekly routine.
At-Home Workouts That Don’t Require Equipment
Love the idea of easy at-home workouts, but don’t exactly have a fully stocked gym in your house? We completely understand. Plenty of people are in the same boat as you, but that doesn’t mean you can’t still build muscle, burn fat and grow healthier in the space of your own home. Whether you live in a single, studio apartment or a large house, and even if you have no equipment at all, these are some easy exercise routines that will help keep you trim and in shape.
You know these from elementary school gym class. Start by supporting yourself on your hands and feet, with your body in a straight line and your hands shoulder-width apart. Lower your body in that same straight line until your elbows are at a 90-degree angle, then raise yourself back up.
Begin in a push-up position and complete one full push-up. As you rise out of this push-up, pull your knees into your chest, getting your feet underneath you and jumping into the air as high as you can. When you land, place your hands back down on the ground and jump your feet back out to push-up position. Repeat the entire process, moving through the positions as quickly as you can.
Lie on your back with your knees bent and your feet flat on the floor. Let your arms rest by your side. Keeping your spine straight and avoiding arching your back, lift your hips into the air and contract your glute muscles. Hold this position, keeping your glutes contracted, then slowly lower back down to the ground. Repeat this process.
A plank is in a position similar to a push-up, except that instead of supporting yourself on your palms, your weight rests on your forearms. Keep your body tightly squeezed into a straight line, and don’t allow your hips to sag below the body line. Hold this position, then lower yourself to the floor and rest for a few breaths.
Lie on your back with your knees bent and your feet planted on the floor below your hips. Place your hands either behind your head or on your forehead. Contract your core muscles and use this force to pull your torso up toward your knees. Be careful to let your abdominal muscles do the work, instead of your neck muscles. Hold this position for a few seconds, then release back towards the ground. Repeat this motion.
Begin in the same position you would for crunches. Lie on your back, with your knees bent and your feet flat on the floor. Rest your hands behind your head and lift your feet, keeping your knees bent. From this position, pedal your legs back and forth as though you were riding a bicycle. For an additional workout, lift your upper torso and connect the opposite elbow to the knee that is pointed up towards your chest. Complete several reps, then rest and repeat.
7. Feet-Elevated Pike Push-Up
Start by getting yourself into a standard pike position. This is like a push-up position, with your hands and feet supporting you, except that you lift your hips high into the air. For this exercise, start with your arms and legs straight, your hips pointed high and your feet elevated on a box, block or something else. From this position, bend your arms and lower your upper body toward the floor, then push your arms straight again just as you would in a push-up.
8. Standing Calf Raises
Standing with your feet hip-width apart, face a wall and stand close enough you can touch it with your palms flat and your arms slightly bent. Without rotating your feet, rise up onto your toes, hold it for a moment, then lower back down. Repeat this motion. For an added burn, try the exercise on one foot.
9. Side Lunges
Begin with your feet parallel and hip-width apart. Take your weight off your right leg and lunge it out to the side, putting your weight back onto that leg. Keep the working leg bent and the standing leg straight. With your feet parallel, hold this position for a few seconds before returning to the center. Repeat this motion on the opposite side.
10. Alternating Split-Squat Jump
Start in a split-squat position, with one leg straight and the other bent behind you and propped up on a chair, bench or another object. Squat with your standing leg, then jump and reverse your legs. Straighten the new standing leg, then squat and repeat the exercise, switching legs again. The goal is to alternate legs quickly, squat deeply and jump high in between squats.
11. Spider-Man Crawl
Begin in a standard push-up position. Crawl forward one step at a time by moving your left leg and right arm at the same time, and vice versa. Keep low to the ground and swing your working leg wide as you take a step, so this knee almost touches the elbow in front of it.
12. Spider-Man Push-Ups
Again, start in a push-up position. As you lower yourself toward the ground, lift one leg, keeping it bent at a right angle so your knee almost touches the corresponding elbow. Straighten the leg back out as you come out of your push-up, then repeat the same motion with the opposite leg for the next push-up.
13. Single-Leg Chair Squats
You can do this exercise using a chair, a couch, a box or anything else you have on hand. Stand facing away from the chair and lift one leg in front of you. Standing on your remaining leg, sit on the chair, then rise to stand again — all without putting your lifted leg back on the floor. Swap legs and repeat the exercise.
14. Alternating Side Plank
Lying on your side, lift your body and support it with your elbow and the side of one foot. Keep your supporting arm perpendicular to your body, and your entire body squeezed into a tight, straight line. Twist toward your stomach, holding yourself on both elbows for a moment, then turn to the other side and the opposite elbow.
15. Prisoner Hold Jump Squats
Start with your feet shoulder-width apart and slightly turned out and your hands clasped behind your head. Squat, sitting back into your heels and spreading your knees wide apart. From a deep squatting position, jump as high as you can into the air.
16. Salute Planks
Begin in a plank position, with your body straight and supported on two feet and two elbows. Raise one arm into a saluting position, balancing your body weight on your remaining elbow and trying to keep your hips from twisting. Bring the saluting arm back down and switch arms.
Lie on your stomach with your legs stretched out and your arms stretched above your head. Contract your abdominal muscles and lift your torso and legs simultaneously off the ground. Hold this position for a few seconds, then release back down into a resting position. Repeat this motion.
18. Supine Reverse Crunches
A slightly more advanced version of a regular crunch, this exercise requires you to start lying on your back with your knees bent at a 90-degree angle and raised above your head and your arms out to the sides. Using your core muscles, lift your hips off the floor, using your arms to stabilize this position and help you keep your balance. Lower your hips back down, and repeat this motion.
At-Home Workouts That Require Some Equipment
While there are plenty of exercises that require no equipment at all, there are also benefits to having a few pieces of equipment at your disposal. Maybe it’s a resistance band or pull-up bar, or maybe it’s a set of Valslides or even paper plates. Even minimal equipment such as this will unlock more exercises to help get you toned and in shape.
19. Body Saw
A great full-body workout, this exercise begins in a plank position with your feet on sliders. Squeeze your core and glute muscles. Letting the sliders on your feet move, push yourself as far back on your forearms as you can, then as far forward. This should create a “sawing” motion with your body. Repeat this process for multiple reps, then let yourself down to the ground to rest.
20. Valslide Lateral Squats
Place one foot on a Valslide, keeping one foot on solid ground. Squat with your standing leg, while letting the leg on the slider slide directly out to the side. Try to keep your torso straight and upright during this process. Then, straighten the standing leg and bring the sliding leg back in. Repeat this process, and don’t forget to switch legs and do both sides.
21. Alligator Drags
Place both feet on separate Valslides, and support yourself on your forearms in a plank position. Crawl forward in an army crawl on your forearms, allowing your feet to drag along behind you on the sliders. For a slightly more advanced version, drag yourself forward, then backward.
22. Push-Up With Overhead Reach
Place one palm onto a Valslide and assume an ordinary push-up position. As you descend into a pushup, let the hand on the slider slide forward, reaching out over your head. Pull this hand back into resting position as you rise out of the push-up. Switch sides and repeat this motion.
Grip the pull-up bar with both hands about shoulder-width apart. Use your arms to pull your body off the ground. Keep lifting yourself until your chin passes the top of the bar. Slowly lower yourself back down until your arms are straight, being careful not to crash down all at once. Repeat this exercise multiple times.
At-Home Workouts That Require Equipment
If you’re fortunate enough to have actual gym equipment in your home, there’s no reason you shouldn’t incorporate it into your workout. You can still feel free to do the exercises that don’t require equipment — in fact, it’s a great idea to keep doing these no matter how much other fancy equipment you have — but you should use any other tools at your disposal.
Of course, you could run or walk outside as well, but it’s particularly easy and efficient if you have a treadmill in your house. A treadmill will allow you to continue with a running regime no matter the season or the weather, and it also affords you greater control over things like speed, incline and more. If you have a treadmill in your house, running or walking on it is a great way to introduce a little consistent cardio into your workout routine.
25. Elliptical Traine
You can achieve a similar workout to the one you’ll get on an elliptical by walking upstairs. Because not everyone has unlimited access to a staircase, however, it’s much simpler to use an elliptical trainer. This machine provides an excellent cardio workout, while also helping you exercise your legs, glutes and even arms if your machine has moving handles as well.
Find the Perfect Living Space to Exercise In
Working out at home is great, but before you can do that, you need a place to call home. If you’re looking to rent a home in Harrisburg or the surrounding area, then we invite you to check out our various rental communities here at Triple Crown Corporation.
We’re passionate about providing quality real estate service and creating the perfect space for people just like you to live in. Whether you’re looking to rent in Mechanicsburg, Camp Hill, Harrisburg or anywhere in between, we offer plenty of rental communities that we think might be a fabulous fit for you. And if you’re excited about working out, you’ll be glad to know many of our communities even offer onsite gym facilities.
Start the search by browsing our list of rental communities.