at home workouts for men and womenLearn effective yet simple at home workouts for men and women

A lot of guys want to get fit and lose weight but are unable to spare the time to go to the gym or find the cost of a typical gym membership prohibitive.

Subsequently, and despite their best intensions, they go through life overweight, unfit and feeling far from their best. However, what often escapes the attention of these men is that you can get in great shape without ever setting foot in a gym and often without spending much or even any money. The truth is, you can get fit, lose weight and even build muscle in the comfort of your own home and in the area of your local neighbourhood.

Here are some tried and tested workouts and exercise methods that you can do in and around your home…

Go for a run – Although technically not a “at home workout for men and women”, heading out the door and pounding the pavement is a great way to develop fitness and lose weight. It doesn’t really matter how fast you run (or walk for that matter) so long as your heart and breathing rate is elevated and you get a bit of a sweat on. Twenty minutes is a good initial target and three times a week should be plenty to deliver results. Just invest in a half-decent pair of running shoes and you’re off. Don’t feel you have to run all the way either – a walk/run/walk program can be just as effective and beneficial.

Try some calisthenics – calisthenics or bodyweight exercises offer a convenient way to develop virtually every muscle in your body without the need for expensive or cumbersome gym equipment. Classic bodyweight exercises like push-ups, pull-ups, lunges, squats and sit-ups have stood the test of time because they are effective. Bodyweight exercises are commonly performed using moderate to high reps but by manipulating your body position, e.g. raising your feet when doing push-ups, the load on your muscles increases significantly and lower reps (which develop strength and muscle mass) become a realistic option.

Get some kettlebells – kettlebells aren’t the cheapest home workout option but once bought, they will last forever and are incredibly versatile. With a single 16kg to 24kg kettlebell you can work virtually every muscle in your body as well as pumping up your heart and breathing rate to burn a boatload of calories. Because kettlebells come in fixed weights, they are compact and all but indestructible. Effective kettlebell exercises include swings, get ups, overhead presses, cleans, snatches, floor presses and bent over rows. In fact, with that small selection of exercises, you can construct a whole body workout that can be completed in 30 minutes or less.

Do some jump rope – if running is not for you then consider breaking out your old jump rope and doing some skipping. This boxer’s favourite is a great way to improve your fitness and burn calories and also develops eye/hand/foot coordination. Try jumping rope at a steady pace for three minutes and then resting for 60 seconds or, if you want a faster paced workout, jump rope rapidly for 30 seconds and slowly for 90 seconds. Repeat either sequence five times for a brief but effective workout. Once you have mastered basic jump rope, you can spice up your workouts with tricks like double unders (two rope turns per jump), high knee sprints and cross overs.

Try a workout DVD – once upon a time, workout videos and DVDs were aimed solely at female exercisers but there are now an increasing number of workout programs aimed at men. Most require little in the way of exercise equipment although a few will call for adjustable dumbbells, resistance bands, a pull-up bar and/or an exercise mat. There are workouts that focus on developing your cardiovascular fitness, others that are designed to simulate martial arts training and even yoga workouts aimed specifically at men.

Pump rubber instead of iron – One of my favour at home workouts for men and women ,a set of rubber resistance bands will allow you to replicate just about every barbell, dumbbell and resistance training machine exercise you can think of. When combined with a suitable door anchor, there really isn’t a muscle that you cannot work with a set of rubber resistance bands. A set of bands take up virtually no space and are very light and portable so you can pack them discreetly away in a closet when not in use and even take them on the road with you so there is no reason to miss your workouts. Resistance bands are an excellent alternative to hitting the gym.

Try circuit training – circuit training involves performing a series of exercises back to back to create a time-efficient and effective workout that will increase your fitness, build muscular endurance and burn fat. You can use kettlebells, resistance bands or bodyweight exercises or combinations of these training methods. Select six to ten exercises and perform them for a set time or number of repetitions as preferred. Once you complete your circuit, rest a moment and then repeat two to four more times. Here is an example of a simple at-home circuit workout…

Push-ups – 20 reps
Lunges – 10 reps on each leg
Resistance band pull downs – 20 reps
Kettlebell get ups – 5 reps on each side
Jump rope – 60 seconds
Kettlebell overhead press – 10 reps on each side
Squat jumps – 20 reps
Planks – 60 seconds
Resistance band biceps curls – 20 reps

At home workouts for men and women can be very rewarding and offer several benefits for both sexs, often men discount them as a waste of time, but it is simply is not the case. You can exercise anytime that you want to and are not reliant on gym opening hours, a home gym set up can cost less than a single month’s gym membership, you don’t have to stand in line for the equipment you want to use and you don’t have to waste your valuable time commuting to and from the gym. All in all, home training is a great way to get and stay in shape.

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