No Gym, No Problem: Home Workout Routines for Every Fitness Level

 

Do you want to stay fit and healthy, but don’t have access to a gym or expensive equipment? Don’t worry, you can still get a great workout at home, using just your body weight and some common household items. Whether you are a beginner, intermediate, or advanced exerciser, there is a home workout routine that suits your needs and goals. Here are some examples of home workout routines for every fitness level:

For Beginner:

If you are new to exercise or have been inactive for a long time, start with a simple and low-impact routine that will help you build your strength, endurance, and flexibility. You can do this routine three times a week, with at least one day of rest in between. Each exercise should be done for 30 seconds, followed by 15 seconds of rest. Repeat the whole circuit two or three times, depending on how you feel.

Warm up:

Do some light cardio, such as jogging, skipping, or marching, for five minutes to get your blood flowing and prepare your muscles and joints for the workout.

Squats:

Stand with your feet shoulder-width apart and your toes pointing slightly outwards. Keep your chest up, your back straight, and your core engaged. Bend your knees and lower your hips until your thighs are parallel to the floor, or as low as you can comfortably go. Push through your heels and stand back up. You can hold a water bottle or a book in front of your chest for extra resistance.

• Push-ups:
• Get into a plank position, with your hands under your shoulders and your body in a straight line from head to heels. If this is too hard, you can lower your knees to the floor. Keep your elbows close to your sides and lower your chest until it almost touches the floor. Press back up and repeat. You can also do this exercise against a wall or a sturdy table for an easier version.
• Lunges:
• Stand with your feet hip-width apart and your hands on your hips. Take a big step forward with your right foot and bend both knees until your right thigh is parallel to the floor and your left knee is hovering above the floor. Make sure your right knee does not go past your right toes. Push through your right heel and step back to the starting position. Repeat with your left foot and alternate legs. You can hold a water bottle or a book in each hand for extra resistance.
• Plank:
• Get into a plank position, with your hands under your shoulders and your body in a straight line from head to heels. If this is too hard, you can lower your knees to the floor. Keep your core engaged and your hips level. Hold this position for as long as you can, up to 30 seconds. You can also do this exercise on your elbows for a harder version.
• Glute bridge:
• Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Place your arms by your sides and squeeze your glutes. Lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold this position for a few seconds, then lower your hips and repeat. You can place a water bottle or a book on your hips for extra resistance.
• Cool down:
• Do some gentle stretches, such as a hamstring stretch, a quad stretch, a chest stretch, and a shoulder stretch, for five minutes to relax your muscles and prevent soreness.

For Intermediate:

If you have some experience with exercise and want to challenge yourself more, try this intermediate routine that will increase your intensity, variety, and complexity. You can do this routine three or four times a week, with at least one day of rest in between. Each exercise should be done for 45 seconds, followed by 15 seconds of rest. Repeat the whole circuit three or four times, depending on how you feel.

• Warm up: Do some dynamic stretches, such as arm circles, leg swings, hip rotations, and torso twists, for five minutes to loosen up your muscles and joints and prepare your body for the workout.
• Jump squats: Stand with your feet shoulder-width apart and your toes pointing slightly outwards. Keep your chest up, your back straight, and your core engaged. Bend your knees and lower your hips until your thighs are parallel to the floor, or as low as you can comfortably go. Explosively jump up and land softly on your feet. Repeat as fast as you can. You can hold a water bottle or a book in front of your chest for extra resistance.
• Diamond push-ups: Get into a plank position, with your hands under your chest and your fingers touching to form a diamond shape. If this is too hard, you can lower your knees to the floor. Keep your elbows close to your sides and lower your chest until it almost touches your hands. Press back up and repeat. You can also do this exercise against a wall or a sturdy table for an easier version.
• Reverse lunges: Stand with your feet hip-width apart and your hands on your hips. Take a big step back with your right foot and bend both knees until your left thigh is parallel to the floor and your right knee is hovering above the floor. Make sure your left knee does not go past your left toes. Push through your left heel and step back to the starting position. Repeat with your left foot and alternate legs. You can hold a water bottle or a book in each hand for extra resistance.
• Side plank: Get into a plank position, with your hands under your shoulders and your body in a straight line from head to heels. If this is too hard, you can lower your knees to the floor. Shift your weight to your right hand and rotate your body to the left, lifting your left arm up and stacking your left foot on top of your right foot. Keep your core engaged and your hips lifted. Hold this position for as long as you can, up to 45 seconds. Switch sides and repeat. You can also do this exercise on your elbows for a harder version.
• Single-leg glute bridge: Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Place your arms by your sides and squeeze your glutes. Lift your right leg off the floor and extend it straight. Lift your hips off the floor until your body forms a straight line from your shoulders to your right foot. Hold this position for a few seconds, then lower your hips and repeat. Switch legs and repeat. You can place a water bottle or a book on your hips for extra resistance.
• Cool down: Do some static stretches, such as a hamstring stretch, a quad stretch, a chest stretch, and a shoulder stretch, for five minutes to relax your muscles and prevent soreness.

For Advanced:

If you are an experienced exerciser and want to take your fitness to the next level, try this advanced routine that will challenge your strength, power, speed, and agility. You can do this routine four or five times a week, with at least one day of rest in between. Each exercise should be done for 60 seconds, followed by 15 seconds of rest. Repeat the whole circuit four or five times, depending on how you feel.

• Warm up: Do some high-intensity cardio, such as sprinting, jumping jacks, burpees, or mountain climbers, for five minutes to raise your heart rate and prepare your body for the workout.
• Pistol squats: Stand with your feet shoulder-width apart and your toes pointing slightly outwards. Keep your chest up, your back straight, and your core engaged. Lift your right leg off the floor and extend it straight in front of you. Bend your left knee and lower your hips until your left thigh is parallel to the floor, or as low as you can comfortably go. Balance on your left foot and stand back up. Repeat with your left leg and alternate legs. You can hold a water bottle or a book in front of your chest for extra resistance.
• Spiderman push-ups: Get into a plank position, with your hands under your shoulders and your body in a straight line from head to heels. If this is too hard, you can lower your knees to the floor. As you lower your chest to the floor, bring your right knee to your right elbow, keeping your foot off the floor. As you press back up, return your right leg to the starting position. Repeat with your left leg and alternate legs. You can also do this exercise against a wall or a sturdy table for an easier version.
• Jump lunges: Stand with your feet hip-width apart and your hands on your hips. Take a big step forward with your right foot and bend both knees until your right thigh is parallel to the floor and your left knee is hovering above the floor. Make sure your right knee does not go past your right toes. Explosively jump up and switch your legs in mid-air, landing with your left foot forward and your right foot back. Repeat as fast as you can. You can hold a water bottle or a book in each hand for extra resistance.
• Plank jacks: Get into a plank position, with your hands under your shoulders and your body in a straight line from head to heels. If this is too hard, you can lower your knees to the floor. Keep your core engaged and your hips level. Quickly jump your feet out and in, like a jumping jack, while keeping your upper body still. Repeat as fast as you can. You can also do this exercise on your elbows for a harder version.
• Single-leg deadlift: Stand with your feet hip-width apart and your hands on your hips. Keep your chest up, your back straight, and your core engaged. Lift your right leg off the floor and extend it behind you, keeping it straight and in line with your torso. Hinge at your hips and lower your upper body until it is parallel to the floor, or as low as you can comfortably go. Keep your left knee slightly bent and your left foot firmly planted on the floor. Return to the starting position and repeat. Switch legs and repeat. You can hold a water bottle or a book in each hand for extra resistance.
• Burpees: Stand with your feet shoulder-width apart and your arms by your sides. Squat down and place your hands on the floor in front of you. Kick your feet back and land in a plank position, with your hands under your shoulders and your body in a straight line from head to heels. If this is too hard, you can lower your knees to the floor. Do a push-up, then jump your feet back to your hands. Stand up and jump as high as you can, clapping your hands over your head. Repeat as fast as you can.
• Cool down: Do some foam rolling, massage, or self-myofascial release, for five minutes to release any tension and knots in your muscles and fascia. You can use a foam roller, a tennis ball, a water bottle, or any other cylindrical object to roll over your muscles and apply gentle pressure. Focus on your calves, hamstrings, quads, glutes, back, chest, and shoulders.

These are some examples of home workout routines for every fitness level. You can modify them according to your preferences and goals, and add more exercises or variations as you progress. Remember to warm up before and cool down after each workout, and drink plenty of water to stay hydrated. With these routines, you can get a great workout at home, without a gym or expensive equipment. No gym, no problem!