Sometimes, going to the gym is an extra effort that stops us from exercising. It can be better to do a quick workout at home than skip your exercise session completely. This easy home workout needs little space and no equipment.
Sometimes, it’s hard to fit exercise into your daily routine – I get it. Most of us want to be fit, but we’re time-poor and surrounded by distractions. With these exercises, there are no excuses. It’s a quick fitness workout you can fit into your day at any time!
8 Easy At-Home Exercises For Beginners
1. High Knees
This is a good way to warm up and ease yourself into your workout. Start by walking on the spot for one minute, then jog in place for one minute, lifting each knee as high as you can. If you want to make it harder, hold a weight at the same time. A can of beans works if you haven’t got a kettlebell.
2. Lunges
Nicely warmed up. We’ll go for some lunges. Start standing up with your feet parallel. Take a big step forward with your right leg and bend your right knee as you land (hold onto a table edge if you need to). At the same time, your left knee dips towards the floor but doesn’t quite touch.
Your right thigh should be parallel to the ground, and your right knee should be directly over your foot. Check here to make sure you have the right technique.
Push back up to your starting position and repeat. It helps to focus on a spot on the floor in front of you so you don’t over-balance. Aim for 10 lunges on each side. Feeling strong? Complete a second set. As you get stronger, try lunging in different directions, such as to the side and reverse lunge.
3. Jumping Jacks
Let’s get your heart rate going! Start with your hands by your side and jump landing with your legs apart. Raise your hands overhead to meet at the same time. We’ve all done this one at school and it’s still a good workout!
Keep going for one minute. More if possible. An easier option is to step from side to side instead of jumping. To make it harder, start from a crouch position.
4. Squats
The trick here is to keep your back straight. With your feet slightly turned out, drop your seat to knee height. If you have any knee issues, you may need to skip this one or hold onto a table while you squat. Otherwise, aim for 10, and if that’s easy, go for a second set.
5. Stair Climbing
If you don’t have any stairs, find a big book you can use. Alternatively, repeat the high knees exercise. Step up and step down for two minutes or until you run out of steam. These are easy at-home exercises you can do in front of the TV!
6. Inclined Push Ups
If you can do full push-ups, that would be terrific. Get on with it! For the rest of us, find a solid table or something you can push off. Get into a push-up position but with your hands on the table. Arms are straight, but don’t lock your elbows.
Lower your chest towards the table, keeping your body straight. Push back and repeat 10 times. Another option is to take up a normal push-up position but keep your knees on the floor as you lower.
7. Crunches
Kinder on your back than sit-ups; crunches can be just as effective for your home workout. Start with your head and upper shoulders off the ground and make mini sit-up movements isolating your abdominal muscles.
There are lots of options here, such as twisting your elbow to the knee or raising your legs in the air as you crunch. Aim for 20 and repeat if you can. Always make sure you’re not straining your back.
8. Planking
I’ve saved the best for last! Planking is a fantastic overall bodyweight exercise. Rest on your elbows and raise your core off the ground. Aim to keep your back and legs in a straight line. Don’t let your bum sag. Start with 30 seconds and build up to one or even two minutes.
Looking for more home workouts? Give these a try: