8 At-Home Workouts to Lose Weight and Build Muscle
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There are days when the gym is the perfect respite from a long day at work. You can get in, sweat, get out, and feel completely renewed. Then there are days when the gym is one giant irritation. There are two many people clanking weights, or chatting when they should be clanking weights, and all you want to do is walk back through the door and head home. Well, guess what? You can do that—and still get a killer workout in.Don’t believe us? Try these eight at-home routines and see for yourself. You can build muscle and lose weight all in the privacy of your home so you’re free to sweat in solitude, or bring the house down with your favorite workout songs. SEE ALSO:The 30 Best Shoulder Exercises of All Time>>
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Barrel Chest Bedroom Workout
Perform all exercises as a massive superset. Rest 3 minutes, then repeat.-Pushup (10-15 reps) -Pullup (in doorframe, as many reps as possible) -Plank (60 seconds) -Renegade Row (10 reps)Repeat 5 timesSEE ALSO:Push Your Pecs: Push-Up Workout>>
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Total Body Burn Out Workout
Perform exercises labeled “A” then exercise labeled as “B,” rest, repeat for prescribed sets/reps.1A. Dumbbell Lunge 1B. Pushup 3 sets, 8-12 reps each, 90 seconds between supersets2A. Dumbbell Romanian Deadlift 2B. Ab-Wheel Rollout 3 sets, 6-8 reps each, 90 seconds between supersets3A. Dumbbell Curl 3b. Dumbbell Shoulder Press 3 sets, 12-15 reps each, 2 minutes between supersets4A. Plank 4B. Dip (can be done on a chair) 3 sets, as many reps as possible (60-plus seconds for plank), 90 seconds between supersetsSEE ALSO: The Bodyweight Workout>>
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Leg Workout
1A. Body-Weight Squat 1B. Lying Glute Bridge As many sets as needed, 100 total reps for each exercise, 60 seconds between sets2A. Reverse Lunge 2B. Dumbbell Romanian Deadlift 4 sets, 10 reps, 90 seconds between sets3. Wall Sit Lean against a wall and squat down, until your knees are bent 90 degrees and your shins are vertical to the ground. Hold the position. Complete one set and hold for as long as possible.SEE ALSO:The 30 Best Leg Exercises of All Time>>
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Cardio Workout
Perform all exercises as a massive superset, rest 2 minutes, then repeat 5 times.1. Jump Rope (60 seconds) 2. Burpee (10 reps) 3. Dumbbell Curl-To-Press (15 reps) 4. Bear Crawl (60 seconds)SEE ALSO:5 Smarter Ways to Do Cardio>>
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Ab Workout
1A. Ab-Wheel Rollout 1B. Superman hold 3 sets, 10 reps (30 seconds for superman hold), 60 seconds between supersets2. Renegade Row 3 sets, 10 reps, 60 seconds rest3. Plank 3 sets, 60 second hold, 90 seconds restSEE ALSO:The 30 Best Abs Exercises of All Time>>
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Upper-Body Muscle-Builder Workout
1. Pushup 55* See below for description. 3 sets, 3 minutes between sets2. Plank 3 sets, 60 seconds, 60 seconds rest3A. Body-Weight Squat 3B. Dumbbell Curl 3 sets, as many reps as possible, 90 seconds rest between supersets4A. Dip (can be done on a chair) 4B. Pullup (in doorframe) 5 sets, 5-10 reps, 45 seconds rest between supersets* Perform 10 pushups, rest 30 seconds; then 9 reps, rest 30 seconds; then do 8 reps, all the way down to 1.SEE ALSO:The Ultimate Upper Body Workouts>>
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Lower-Body Muscle-Builder Workout
1A. Body-Weight 1¼ squat* 1B. Dumbbell Romanian Deadlift 5 sets, 10 reps (as many as possible for squat), 90 seconds rest2A. Walking Lunge 2B. Lying Glute Bridge 5 sets, 20 reps, 90 seconds rest* Perform a body weight squat, come up ¼ of the way, drop back down to full depth, and come all the way up. That’s one rep.SEE ALSO:The Ultimate Leg-Training Workout>>
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The Back Saver Workout
1A. Pushup 1B. Prone Back Extension 3 sets, 12 reps each, 90 seconds rest2A. Plank 2B. Prone Pressup* 3 sets, 10 reps (60 second plank), 90 seconds rest3. Staggered Romanian Deadlift 3 sets, 6 reps/side, 60 seconds rest* Lie facedown on the ground, hands where they would be for a pushup. Push yourself up as in a pushup, but leave your hips and legs on the ground. Hold for one second then return to the start position.SEE ALSO:The 30 Best Back Exercises of All Time>>
There are days when the gym is the perfect respite from a long day at work. You can get in, sweat, get out, and feel completely renewed. Then there are days when the gym is one giant irritation. There are two many people clanking weights, or chatting when they should be clanking weights, and all you want to do is walk back through the door and head home. Well, guess what? You can do that—and still get a killer workout in.
Don’t believe us? Try these eight at-home routines and see for yourself. You can build muscle and lose weight all in the privacy of your home so you’re free to sweat in solitude, or bring the house down with your favorite workout songs.
1A. Body-Weight Squat 1B. Lying Glute Bridge As many sets as needed, 100 total reps for each exercise, 60 seconds between sets
2A. Reverse Lunge 2B. Dumbbell Romanian Deadlift 4 sets, 10 reps, 90 seconds between sets
3. Wall Sit Lean against a wall and squat down, until your knees are bent 90 degrees and your shins are vertical to the ground. Hold the position. Complete one set and hold for as long as possible.
* Lie facedown on the ground, hands where they would be for a pushup. Push yourself up as in a pushup, but leave your hips and legs on the ground. Hold for one second then return to the start position.
