Looking to amp up your home gym workout routine? Look no further, because we’ve got you covered. In this article, we will explore the best exercises that you can do in the comfort of your own home gym. With our expert guidance, you’ll be able to maximize your workout and achieve your fitness goals. So grab your dumbbells, yoga mat, and get ready to take your home gym workout to the next level!
The treadmill is a classic piece of cardio equipment that is perfect for a home gym workout. Whether you’re a beginner or an experienced runner, the treadmill offers a convenient and effective way to improve your cardiovascular fitness. You can adjust the speed and incline to suit your fitness level and goals, making it a versatile option for any workout routine.
If running isn’t your thing, a stationary bike is a fantastic alternative for getting that heart rate up. It provides a low-impact cardiovascular workout that can be gentle on your joints while still providing an effective calorie burn. You can choose from various cycling programs, adjust the resistance levels, and even engage in virtual cycling classes to keep your workouts exciting and challenging.
A rowing machine is an excellent addition to any home gym, as it provides a full-body workout while also engaging your cardiovascular system. Rowing is a low-impact exercise that targets multiple muscle groups, including your legs, core, and upper body. It’s a great option for those looking to build strength and endurance while getting a fantastic cardio session in.
Strength training exercises
Dumbbell chest press
The dumbbell chest press is a classic strength training exercise that targets your chest, shoulders, and triceps. It’s a great exercise to include in your home gym workout routine as it can help you build upper body strength and tone your muscles. To perform the dumbbell chest press, lie flat on a bench or the floor, hold a dumbbell in each hand, and press them up towards the ceiling while engaging your chest muscles.
Squats are a fundamental lower body exercise that targets your quadriceps, hamstrings, and glutes. They not only help you build lower body strength but also improve your overall balance and stability. To perform a squat, stand with your feet shoulder-width apart, lower your body as if you’re sitting back onto a chair, and then stand back up, engaging your leg muscles.
The deadlift is a compound exercise that targets multiple muscle groups, including your hamstrings, glutes, back, and core. This exercise is excellent for building overall strength and improving your posture. To perform a deadlift, stand with your feet hip-width apart, grab a barbell with an overhand grip, hinge at your hips and lift the barbell up while keeping your back straight and core engaged.
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Push-ups are a fantastic bodyweight exercise that targets your chest, shoulders, triceps, and core. They can be done anywhere and require no equipment, making them perfect for a home gym workout. Start in a plank position with your hands slightly wider than shoulder-width apart, lower your body towards the ground by bending your elbows, and then push back up to the starting position.
Planks are an excellent exercise for strengthening your core muscles, including your abs, back, and glutes. They also help improve your posture and stability. To perform a plank, start in a push-up position and lower down onto your forearms. Your body should form a straight line from your head to your heels. Hold this position for as long as you can while maintaining proper form.
Lunges are a great lower body exercise that targets your quadriceps, hamstrings, and glutes. They also improve your balance and stability. To perform a lunge, step forward with one foot, lower your body by bending your knees, and then push back up to the starting position. Repeat the movement with the opposite leg to complete one rep.
Resistance band exercises
Resistance bands are a versatile and affordable piece of equipment for a home gym workout. Bicep curls with a resistance band target your biceps and help you build upper body strength. To perform a bicep curl, step on the resistance band with one foot, hold the other end of the band with your hands facing forward, and curl your hands up towards your shoulders while keeping your elbows tucked in.
The shoulder press with a resistance band is an effective exercise for strengthening your shoulder muscles. It also engages your triceps and upper back. To perform a shoulder press, stand on the resistance band with both feet, hold the ends of the band at shoulder height, and push the band up towards the ceiling while extending your arms fully. Lower the band back down to complete one rep.
Tricep extensions with a resistance band target your triceps and help improve the strength and definition of your upper arms. To perform a tricep extension, step on the resistance band with one foot, hold the other end of the band with your hand overhead, and extend your arm fully, focusing on squeezing your tricep. Return to the starting position to complete one rep and repeat on the other side.
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Box jumps are explosive exercises that target your lower body, specifically your quadriceps, hamstrings, and glutes. They also improve your power and agility. To perform a box jump, stand in front of a sturdy box or platform, jump explosively onto the box, landing softly with both feet, and then step or jump back down to the ground. Make sure to choose a box height that is challenging but safe for your fitness level.
Burpees are a full-body exercise that combines strength and cardiovascular training. They engage multiple muscle groups, including your arms, chest, legs, and core. To perform a burpee, start in a standing position, drop down into a squat, kick your legs back into a push-up position, perform a push-up, jump your feet back to your hands, and explosively jump up into the air, reaching your arms overhead.
Jumping lunges are an advanced plyometric exercise that targets your legs, glutes, and cardiovascular system. They also help improve your coordination and explosiveness. To perform jumping lunges, start in a lunge position with one leg forward and the other leg extended backward, lower your body into a lunge, and then explosively jump into the air, switching the position of your legs. Land softly with the opposite leg forward and immediately repeat the movement.
Crunches are a classic core exercise that targets your rectus abdominis, the muscle that gives you that desired “six-pack” look. They also engage your obliques and hip flexors. To perform a crunch, lie flat on your back with your knees bent, place your hands behind your head or cross them over your chest, contract your abdominal muscles, and lift your head, neck, and shoulders off the ground. Lower back down to complete one rep.
Russian twists are an effective exercise for targeting your obliques and strengthening your core muscles. To perform a Russian twist, sit on the ground with your knees bent and feet flat on the floor, lean back slightly, lift your feet off the ground, and twist your torso from side to side, touching the ground with your hands on each side. Keep your core engaged throughout the movement and maintain a slow and controlled pace.
The reverse plank is a fantastic exercise for targeting your back muscles, glutes, and core. It also helps improve your posture and stability. To perform a reverse plank, sit on the ground with your legs extended in front of you, place your hands behind you with your fingers pointing towards your feet, and lift your hips off the ground, creating a straight line from your head to your heels. Hold this position for as long as you can while maintaining proper form.
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Balance and stability exercises
Single-leg squats, also known as pistol squats, are challenging exercises that target your quadriceps, hamstrings, and glutes, while also improving your balance and stability. To perform a single-leg squat, stand on one leg with the other leg extended forward, lower your body into a squat position by bending your knee, and then push back up to the starting position. Use a chair or wall for support if needed, and gradually increase the difficulty as you get stronger.
Bosu ball lunges
Bosu ball lunges are an effective exercise for improving balance, stability, and lower body strength. The Bosu ball creates an unstable surface, forcing your muscles to work harder to maintain proper form. To perform Bosu ball lunges, stand on the flat side of the ball, step forward with one foot and lower your body into a lunge position, making sure your front knee is directly over your ankle. Push back up to the starting position and repeat on the other side.
Stability ball crunches
Stability ball crunches are a variation of traditional crunches that add an element of balance and stability training to your core workout. The stability ball engages more muscle fibers in your core, making the exercise more challenging. To perform stability ball crunches, lie back on the ball with your feet shoulder-width apart and firmly planted on the ground, lift your upper body off the ball by contracting your abdominal muscles, and then lower back down to complete one rep.
The forward bend is a simple yet effective exercise for improving flexibility in your hamstrings, back, and hips. To perform a forward bend, stand with your feet hip-width apart, hinge at your hips, and slowly lower your upper body towards the ground, reaching for your toes or the floor. Keep your knees slightly bent if needed to ensure a comfortable stretch. Hold this position for 30 seconds to 1 minute, focusing on deep breathing and relaxing into the stretch.
Hip flexor stretch
The hip flexor stretch targets the muscles at the front of your hip, which can become tight from sitting for long periods or engaging in activities that involve repetitive hip flexion. To perform a hip flexor stretch, kneel on one knee with your other leg bent in front of you at a 90-degree angle, keeping your back straight and hips squared forward. Gently lunge forward, feeling a stretch in the front of your hip. Hold the stretch for 30 seconds on each side.
The shoulder stretch is essential for maintaining flexibility and mobility in your shoulders and upper back. To perform a shoulder stretch, stand or sit tall, bring one arm across your chest, and use your other arm to gently pull it closer to your body, feeling a stretch in your shoulder and upper back. Hold the stretch for 30 seconds on each side, and remember to breathe deeply and relax into the stretch.
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Tabata intervals are a form of high-intensity interval training (HIIT) that involves 20 seconds of intense exercise followed by 10 seconds of rest, repeated for a total of 4 minutes. This style of workout is highly effective for improving cardiovascular fitness, burning calories, and boosting metabolism. You can choose any exercise or combination of exercises to perform during the 20-second intervals, such as high knees, jumping jacks, or burpees.
Circuit training is a popular form of exercise that combines cardiovascular and strength training exercises into a series of stations or exercises performed back-to-back. It’s an excellent option for a home gym workout as you can set up different stations using equipment like dumbbells, resistance bands, or bodyweight exercises. Circuit training helps improve overall fitness, burn calories, and build strength and endurance.
AMRAP stands for “as many rounds as possible,” and it’s a type of workout that challenges you to complete as many rounds of a circuit as you can within a specific time frame, usually ranging from 10 to 20 minutes. AMRAP workouts are great for improving cardiovascular fitness, muscular endurance, and mental toughness. Choose a set of exercises that target different muscle groups and perform them in a circuit, aiming to complete as many rounds as possible within the allotted time.
Yoga and Pilates exercises
The sun salutation is a series of yoga poses that flow together to create a dynamic and energizing sequence. It helps improve flexibility, strength, and body awareness. To perform a sun salutation, start in mountain pose, inhale and reach your arms overhead, exhale and fold forward into a forward bend, inhale and lift your chest into a half-forward bend, exhale and step or jump back into a plank position, and repeat a series of movements that include downward dog, upward dog, and warrior poses.
The Pilates roll-up is an exercise that targets your abdominal muscles and helps improve flexibility in your spine. It also engages your hip flexors and stretches your hamstrings. To perform a Pilates roll-up, lie flat on your back with your arms extended overhead, slowly curl your body up, vertebra by vertebra, reaching towards your toes, and then lower back down with control. Repeat the movement, focusing on engaging your core muscles throughout.
The bridge pose is a beginner-friendly yoga pose that helps strengthen your glutes, hamstrings, and core muscles, while also improving flexibility in your spine. To perform a bridge pose, lie flat on your back with your knees bent and feet flat on the floor, keep your arms extended alongside your body, press your feet into the ground, engage your glutes, and lift your hips off the ground, creating a bridge shape with your body. Hold the pose for a few breaths and then lower back down.
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