Home training can be a good alternative i
f you don’t have the time to go to the gym. Whether you want to build muscle or lose fat, home exercises will help you achieve your goals.
Working without equipments is not impossible and with this article Home workout routine guide, we will provide you exercises you must have in your routine.

Reasons To Workout At Home Instead Of The Gym

Sometimes you can be very busy and don’t have the chance to get to the gym to get a good workout. So exercising at home can be a good solution.
Here are the common reasons why people don’t go to the gym:

  • Too busy: you don’t have the time to go to your gym because your workload of this week is higher than usual.
  • Too young: fitness enthusiasts become younger and younger. You may be 13-14 years old and your parents don’t want to let you in.
  • Anxiety: you’re scared of the weight room and you want to start your fitness journey without being judged. But keep in mind that people often don’t judge others if they’re willing to progress.
  • Gym is crowded: you can only get to the gym when it’s crowded. It’s like black Friday at every workout!
  • Home is gym: you have all the equipment necessary to get fit, why bother getting a gym membership!?

Home Workout Routine Guide

  • Full Body
    • Squat Jump: let’s burn calories, build your legs and butt at the same time!
    • Jumping Jacks: time to make you sweat!
    • Burpees: you can never go wrong with burpees.

Disclaimer: http://gofitstayfit.com/burn-mega-calories-with-burpees/

  • Chest
    • Push Ups: keep it simple! Build your chest with this basic exercise.
    • Elevated Push Ups: target your upper chest with some elevated push ups.
    • Wide Stance Push Ups: that’s a chest killer!

Disclaimer: http://www.health.com/health/gallery/0,,20307353_2,00.html

  • Back
    • Pull ups: if you have the equipment, go for it!
    • Contralateral Limb Raises: lower back to its finest!
    • Superman: get that lower back!

Disclaimer: https://saycotest.wordpress.com/page/3/

  • Abs
    • Crunch: a classic! Target your rectus abdominis with good old crunches.
    • Oblique To Crunch: who doesn’t want that v-cut? Work your obliques!
    • Bicycle: build those abs!
    • Leg Raises: want these lower abs? It’s time to work!
    • Plank: abs resistance is important, it will help you get better at other exercises. Aim for 1 min!
    • Side Plank: strengthen your obliques! Your goal is 1 min!

Disclaimer: http://www.dreambodysixpack.com/2012/10/17/how-to-do-an-oblique-crunch/

  • Legs & Butt
    • Squat: want to build big legs and butt? Doing squats will! Narrow-stance focuses on your quadriceps, while wide-stance builds your butt!
    • Deadlift: bodyweight deadlift is a must-have. Add it to strengthen your hamstrings, lower back and butt!
    • Lunge & Reverse Lunge: want to build legs? Go for lunges! Want to build butt? Go for reverse lunges!
    • Glute bridge: the butt-killer!
    • Wall Sit: it’s burning right? Stay like this another minute.

Disclaimer: http://www.bobgarontraining.com/synergy-kettlebell-wall-sit-challenge/

  • Shoulders & Arms
    • Triceps Dips: take a chair or a bench and make these triceps burn.
    • Diamond Push Ups: this is a killer for your shoulders and triceps.
    • Triceps Kickback: grab something like a bottle of a water and perform this exercise, you must feel your triceps burning.
    • Biceps Curls: take the bag from your grocery store and start making some curls!

Disclaimer: http://www.leanitup.com/uberexercise-obliterate-your-chest-with-the-push-up-burnout-circuit/

Number Of Exercises, Sets, Reps, Rest

During your workouts, you must aim for 4-5 exercises per workout with a number of 3-4 sets per exercise. Your number of reps can vary depending on the difficulty of the exercise, so we will keep a general rep range between 12-30 reps. If you’re doing 30 reps easily, you should consider doing another exercise or add some kind of weights to the exercise; otherwise you will work muscle endurance instead of muscle growth.
You rest period must change according to your fitness goals. If your time period is short; your workout is short and you will burn more calories. So if your goal is to burn fat, aim for 30 secs rest between each sets. Otherwise, keep it between 45 sec and 1 min.

By: James Carlo Villaruz