Best At-Home Exercises: Supercharge Your Workout Gains

Below are some of my top recommendations for at-home exercises.

These are the workouts that I frequently suggest to my clients, as they stand out for their effectiveness in building strength, enhancing flexibility, and improving overall fitness.

1. Single-Leg Bridge

How to perform this exercise:

1. Sit with your knees bent and feet flat on the ground. Ensure that your heels are not positioned too close to your glutes but so that you can just touch them with your fingertips.
2. Raise your glutes off the ground while engaging your core muscles.
3. Raise your right leg while maintaining a bent knee, keeping your hips straight.
4. Lower yourself back to the starting position.
5. Push through your left heel and repeat until you have completed three sets of eight reps.
6. Repeat the same on the right leg.

2. Plank to Downward Dog

How to perform this exercise:

1. Get into a push-up position with your wrist placed directly under your shoulders.
2. Hold for ten seconds, focusing on keeping your body straight and engaging your core muscles.
3. Lift your hips while keeping your arms and legs straight. Aim to form an inverted V shape with your body.
4. While in the downward dog position, ensure your chin is tucked into your chest, and hold this pose for ten seconds.
5. Return to the plank position by lowering your hips and extending your legs.
6. Alternate between the plank and downward dog positions, performing the sequence for three sets of eight repetitions.

In my journey as a fitness trainer, I've had the privilege of witnessing firsthand the transformative impact that at-home exercises can have on my clients.

Here are some of the benefits:

• Increased strength and muscle hypertrophy - Enhancing strength and muscle hypertrophy can be achieved even without gym equipment through bodyweight exercises. Research published on Science Direct has demonstrated that push-ups are equally effective as low-load bench presses for increasing muscle thickness and strength, promoting muscle hypertrophy [1].
• Reduced back pain - Research published by the National Library of Medicine has shown that supervised, controlled home exercises may reduce low back pain. What's more, the positive effects of these exercises have been found to persist for up to five years [2].
• Variety of exercises - A wide range of exercises are available for home workouts that do not require machines or any other fancy gym equipment.
• Avoid plateaus - You may avoid plateaus by performing exercises at home, even if it’s just using your body weight. For example, you may increase the intensity of your bodyweight home workouts by increasing your reps, progressively overloading the time under tension, using more advanced movements, or speeding up the tempo of your exercises.
• Improved physical performance - Embracing high-intensity interval training in home workouts can bring impressive results. Recent research published by the National Institutes of Health has revealed that high-intensity interval bodyweight training can be just as efficient as combined training, which includes both aerobic and resistance exercises, for women [3].

“Staying safe during home workouts is just as important as staying safe during gym workouts. This means prioritizing proper form, using necessary safety equipment as needed, and seeing a doctor for any lingering aches or pains.”

- Nicole M. LaMarco, Health Writer

• Improved cardiovascular health - You may experience notable improvements in your overall endurance and stamina by engaging in at-home workouts. Research by the International Journal of Exercise Medicine has shown that bodyweight training can effectively enhance cardiovascular fitness levels, even with minimal time commitment and without requiring specialized equipment [4].
• Solid foundation for strength training - Whether you're a beginner to strength training or currently lack access to weights, at-home exercises can serve as a solid starting point for future progress. Many exercises can be performed at home without needing weights while still mimicking the movement patterns of weighted exercises.
• Convenience - At-home workouts are a simple and accessible way to prioritize your fitness. Regardless of your location, whether it's your bedroom, garage, or even a hotel room while traveling, you have the flexibility to begin your workout anytime. At-home exercises eliminate the need for expensive gym memberships and even the necessity of having a quality exercise mat.
• Psychological Benefits. Beyond the physical benefits, at-home exercises also have psychological benefits, such as stress reduction and mood enhancement, making them ideal for holistic home fitness routines.

Optimize your at-home workout experience with these key tips:

1. Select an ideal workout area - Identify a readily accessible space that provides ample room for exercise movements and storage of any necessary home gym equipment.
2. Establish a consistent schedule - If you're working from home, strive to maintain a routine that incorporates regular physical activity at the same time each day.
3. Set realistic fitness goals - Determine what is attainable for your body and schedule, committing to a manageable workout frequency each week. Begin with a three-day-a-week workout split and gradually increase as you feel more comfortable.
4. Vary your workout regimen - Incorporate a mix of high-intensity interval training (HIIT), calisthenics exercises, and weight training exercises (if possible) to keep your workouts engaging and enjoyable.
5. Allocate rest days - Include at least one day per week dedicated to rest and recovery. Utilize this time for foam rolling, massages, stretching, or any restorative practices that promote muscle relaxation.
6. Prepare your exercise kit - While bodyweight exercises alone are effective for training your entire body and helping you lose weight, you may add free weights to maximize your results.
7. Gradually increase intensity - Begin with shorter intervals of high-intensity exercises and gradually progress to longer durations as your fitness level improves to ensure a safe and challenging workout experience.
8. Include compound and isolation movements - Incorporate exercises that target multiple muscle groups simultaneously, such as squats for the lower body. Additionally, include isolation exercises to address specific muscle imbalances and promote symmetry.
9. Incorporate full-body workouts - Dedicate at least one weekly session to a comprehensive full-body workout. This approach ensures that all major muscle groups receive attention and stimulation.