Posted in: Health

Exercises You Can Do at Home

If you’re looking for effective exercise routines you can do at home, you can use Bodyweight exercises and HIIT workouts. A lower body workout is also beneficial. Both can help you build strength and flexibility. HIIT workouts are also effective for developing the cardio system. Chair squats, for example, can help you improve your flexibility. And don’t forget to mix up the upper and lower body exercises to make the most of every muscle group.

Workouts without equipment

If you are short of time or don’t have the right equipment, there are many exercises you can do at home without any equipment. One of the most basic exercises you can do at home is the body weight lunge. Begin in a standing position with your hands on your hips. Now, take a step forward with your right leg, lowering yourself to a 90-degree angle. Hold this position for a few seconds, then return to the starting position. Repeat this movement ten times. Alternate right leg and left leg during the exercise.

Bodyweight exercises

If you’re looking for a way to get in shape but don’t have access to gym equipment, bodyweight exercises are for you. These exercises are simple to do anywhere and don’t require any equipment to get started. They are compound exercises that require proper form, so it’s important to use your body awareness throughout the routine. Beginners should start with low reps and gradually increase the sets. Also, match the number of sets to your fitness level and goal.

HIIT workouts

If you are looking for a home HIIT workout, you should follow these steps. During a HIIT workout, you will perform intervals of high intensity for a short period of time, followed by a rest period. When doing HIIT workouts, you should aim to reach 80 percent of your max heart rate. If you don’t have a heart rate monitor, you can estimate your heart rate on a scale of 1 to 10. For this exercise, aim for an eight on the scale. You can also make it more challenging by following the cues that come from smartwatches.

Chair squats

To perform Chair Squats at home, kneel in front of a chair and place your feet on the seat. Engage your abdominal muscles and bend your elbows so that your arms form a 90-degree angle. To improve the difficulty of this exercise, place your hands on the sides of the seat, palms facing up. Lower your chest toward the floor, and push your chest down with your palms.

Chest dips

If you don’t have access to a bench or a saw horse, you can use an old dresser or footboard as a stand for your chest dips. This type of equipment is sturdy and stable, but cheap ones won’t hold up to the weight of a chest dip machine. Chest dips are the crowning glory of pushing movements in bodyweight exercises. To begin, you should start with six to eight reps by three to four sets.


You can perform Step-ups at home as an alternative to an exercise class. You can begin by standing behind a box, plant your right foot on the ground, and lean forward. If you find this exercise too easy, try varying the difficulty by adding weights to your feet or changing your leg position every rep. These exercises target the adductor muscles in the thigh region. If you’d like a more challenging workout, try adding weights to your step-ups.

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