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What is a home workout routine?
What are the best home based workouts?
What are the best no-equipment home workouts?
- Beginner Home Workout. This at-home workout is for when you’re just starting out. It covers a number of basics without pushing your body to extremes. One of the exercises asks you to swap in a local form of weight like books, which we’re not counting as equipment.
- Advanced Home Workout. This no-equipment home workout is quite similar to the beginner home workout but also more intense. It likewise asks that you perform the entire circuit 5 times and involves the following exercises
- 20-Minute HIIT Workout. HIIT stands for “High-Intensity Interval Training,” during which you increase intensity levels and decrease rest times to the point of exhaustion.
- Full-Body Cardio Challenge. There’s no treadmill or stationary bike required for this full-body cardio routine. In fact, you don’t need any equipment at all.
- Pull A
- Push A
- Legs A
- Pull B
- Push B
- Legs B
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Back/hamstrings: barbell deadlift— 5 sets of 5 repsBack: pullups or lat pulldowns— 3 sets of 10–12 repsBack: T-bar rows or seated cable rows— 3 sets of 10–12 repsRear deltoids/traps: face pulls— 4 sets of 12–15 repsChest: flat barbell bench press— 5 set of 5 repsShoulders: seated dumbbell press— 3 sets of 6–8 repsChest: incline dumbbell bench press— 3 sets of 10–12 repsTriceps/shoulders: triceps pushdowns — 4 sets of 10–12 reps supersetted with lateral raises— 4 sets of 10–12 repsLegs: barbell back squats— 5 sets of 5 repsHamstrings: Romanian dumbbell deadlifts— 3 sets of 6–8 repsLegs: leg press— 3 sets of 8–10 repsHamstrings: lying leg curls— 4 sets of 10–12 repsBack: bent-over barbell rows— 3 sets of 6–8 repsBack: pull-ups (weighted if needed) — 3 sets of 8–10 repsBack: one-arm rows— 3 sets of 8–10 repsLower back: hyperextensions — 4 sets of 10–12 reps supersetted with machine preacher curls— 4 sets of 10–12 repsShoulders: overhead press— 5 sets of 5 repsChest: dumbbell bench press(incline or flat) — 3 sets of 8–10 repsChest/triceps: dips(weighted if needed) — 4 sets of 10–12 repsShoulders: single-arm cable lateral raises— 4 sets of 10–12 repsLegs: barbell front squats— 5 sets of 5 repsHamstrings: glute ham raises— 3 sets of 8–10 repsLegs: walking dumbbell lunges— 3 sets of 10–12 reps per legQuadriceps: seated leg extensions — 4 sets of 10–12 reps supersetted with standing calf raises— 4 sets of 12–15 repsFind out how to tailor your workout to reach your fitness goals, whether you’re a beginner, intermediate, or advanced trainee. Learn about the best exercises, equipment, rest intervals, and nutrition tips for men at home or in the gym.
Build muscle at home with dumbbells and a bench in this three-day training split. Follow the plan for six weeks to progress from strength to hypertrophy and see results.
- Beginner Bodyweight. This at-home routine, as we lay out in our Beginner Bodyweight Workout article, is as follows: Bodyweight squats: 20 reps.
- Advanced Bodyweight. If the beginner at-home workout above is too easy for you, move on to our Advanced Bodyweight Workout. The Advanced Bodyweight Workout
- The 20-Min Hotel Routine. Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible!
- High-Intensity Interval Training. You don’t have to head to the gym to do High-Intensity Interval Training. You can do a complete routine right in your own home!
- Dumbbell Only Workout: 5 Day Dumbbell Workout Split. This 5 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go!
- Dumbbell Only Workout: 3 Day Full Body Dumbbell Workout. This workout program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go.
- Dumbbell Only Workout: 4 Day Upper/Lower Dumbbell Workout Routine. This dumbbell only upper/lower workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go!
- Dumbbell Only Workout: 6 Day Dumbbell Workout Split. This 6 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go!
Jun 2, 2023 · Learn how to build muscle and boost your fitness with bodyweight and simple kit exercises. Find out the best moves for upper and lower body, cardio, and how to put them into a routine.
Mar 13, 2020 · If you're looking for even simpler ways to stay in shape inside, our favorite bodyweight workouts can be completed just about anywhere, anytime, at any fitness level.
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