No time for gym? No worries, we’ve collected a list of super-effective home workout moves! You can easily get a superb workout with these ones.
You don’t need to spend hours in crowded aerobics classes and you surely don’t need to learn choreography or how to use those fancy gym machines to get a good workout. Working out at home is easy, because you can do it whenever you want, without any equipment and – best of all – you can get some serious, jaw-dropping results with home workouts!
So, are you ready for toning and honing your body? Here are the top 10 simple but super effective workout moves that you can do at home without any equipment. For a good workout, try doing each of the moves for one minute and if you’re still up for it, go for another round!
10. Good Mornings
This movement is great for warming up your posterior chain, i.e. lower back, glutes, and hamstrings. A good warm-up is utterly important for getting your muscles supple and ready for a workout.
The good morning exercise also adds some shape and definition to your butt and makes your lower back stronger.
Here’s how to do it: stand with your feet shoulder-width apart and slightly bend your knees. Keep your back straight and slowly bend your upper body forward until you feel a good stretch in your hamstrings.
9. Hip Flexor Stretch
Taking time to stretch your hip flexors frequently could well be one of the best investments you’ll ever make. Sitting all day long tightens your hip flexors, which in turn affects your lower back leading into all kinds of lower back problems.
So, to keep you healthy and injury-free, do yourself a favour and make time for stretching your hip flexors!
Here’s how to do it: get down on the floor on your knees. Step forward with one foot and form a 90 degree angle with that leg. Keep your core tight and push forward from your hips. You should feel the stretch in the hip flexor of the other leg.
8. High Knees
Another great warm-up move is the high knees exercise. In addition to getting your muscles warmed up, this home workout move will surely get your heart racing and, so, develop your cardiovascular endurance. Keep your core tight and you will also get a workout for your abs!
Here’s how to do it: start sprinting in place, by lifting up your knees as high as you can.
It doesn’t get any simpler than this! This old, but a good home workout move shouldn’t be forgotten. Squats will strengthen the muscles in your lower body and shape and tone your legs and butt. And if you do the squat with high intensity, you will also get your heart rate up!
Here’s how to do it: stand with your feet shoulder-width apart. Keep your feet and knees slightly pointing out, squat down so that your feet form a 90 degree angle. Come back up. Repeat.
Here’s another oldie but goodie. The push-up is an excellent home workout move to work your upper body.
Especially women often avoid workouts that involve their upper body, because they are afraid of getting big, bulky muscles. Well, no worries sisters, neither push-ups nor any other body weight home workout exercises for that matter will get you those super-sized muscle-builder biceps. Instead, by doing push-ups you will get nice, toned, and sporty-looking arms, pecs, and even triceps.
Here’s how to do it: get on the floor on your toes (or knees), put your arms on the floor a bit wider than your shoulders. Keep your body straight. Bend your elbows and push down so that your chest touches the floor, then push back up.
An excellent home workout move for working your core muscles is the sit-up. By switching the normal ab crunches to a full-range sit-up, you will multiply the effect of the exercise. Additionally, by keeping your feet squared, you can’t help the movement with your legs, but your abs need to do more work.
A sit-up is a first-class abdominal exercise. You will quickly feel the effect!
Here’s how to do it: get down on the floor and lie on your back with knees bent, keep your core tight and shoot up with the help of your hands. Touch your toes and go back to the starting position.
4. Static squat
The difference between a normal squat and the static squat is that whereas normal squats develop your level of power, static squats improve your muscle endurance. For the best results, it’s important to give your body varying stimuli by doing exercises that involve different areas of muscle development: power, cardio, and endurance.
The static squats aren’t as easy as you may think they are. Try them and see how fast your legs start shaking!
Here’s how to do it: Go to a normal squat position and hold!
3. Squat jump
Here’s another one for your legs. The squat jumps improve the level of power in your legs as well as your cardiovascular endurance. They will sculpt your legs and burn fat at the same time.
Often the best bodyweight home workout moves are really simple, but once you get started, you’ll quickly notice how amazingly effective they are! The squat jump is a textbook example of such an exercise. You will immediately feel the burn in your legs. If you don’t, congratulate yourself, as you must already be in a super-toned shape.
Here’s how to do it: stand with your feet shoulder-width apart and go down to a squat position. Then jump up as high as you can and land directly to a squat position. Repeat.
The last two top-efficient home workout moves remain. The second to the last is the plank position, which is by far the most effective ab exercise on the planet.
The plank will make your whole core area super-tight, squeezing in your abdominal muscles as well as your obliques and lower back. How long can you hold the plank before it starts to burn?
Here’s how to do it: get on the floor face down. Put your forearms and your toes on the floor. Keep your body straight and tight. Hold.
We saved the best for the last. The ultimate full-body home workout move: the burpee!
There’s no other as effective home workout move as this one. If one had to choose one single exercise to get in shape, it would be the burpee, there’s no doubt about it. Do one minute of these and you’ll be super-stiff tomorrow!
Here’s how to do it: stand with your feet shoulder-width apart. Bend your knees and put your hands on the floor. Kick your feet back and push down. Push back up, jump your feet back next to your hands and jump up in the air. Land softly and repeat.
What’s your favourite home workout move?