Are you looking to stay fit and active from the comfort of your own home? Whether you’re working from home, juggling a busy schedule, or just prefer the convenience of a home workout, there are plenty of exercises you can do right in your living room. In this blog, we’ll explore these effective mini workouts that require minimal equipment and space. To help you get the most out of your home workouts, we’ve also included links to some trusted sources for additional guidance and tips.
1 – Bodyweight Squats
Bodyweight squats are a fantastic exercise for strengthening your lower body. They target your quads, hamstrings, and glutes. To perform a bodyweight squat, stand with your feet shoulder-width apart and lower your body as if you’re sitting in an invisible chair. Push through your heels to return to a standing position. For beginners, it’s advisable to start with a lower number of squats per set, such as 10-15 repetitions, about 1-3 set per day. As you progress and your strength improves, you can gradually increase the number of squats per set. Intermediate or advanced individuals might aim for 20-30 squats per set or more, depending on their fitness goals.
Source: How to Do Bodyweight Squats the Right Way
2 – Push-Ups
Push-ups are a versatile upper body exercise that targets your chest, shoulders, and triceps. Start in a plank position with your hands under your shoulders, and lower your body by bending your elbows. Push back up to the starting position. For beginners, starting with 5-10 push-ups per set might be a reasonable goal. Focus on maintaining proper form and performing each push-up with control, recommend 1-2 sets per day. Intermediate individuals might aim for 15-25 push-ups per set, gradually increasing the number as strength improves. Advanced individuals might perform 30 or more push-ups per set, depending on their specific fitness goals and training regimen.
Source: STOP These Push Up Mistakes! How To Do A Push Up Correctly
3 – Planks
Planks are excellent for strengthening your core, which is essential for stability and posture. Begin in a push-up position, resting on your forearms, and hold your body in a straight line from head to heels.For beginners, holding a plank for 20-30 seconds can be a good starting point. Starting with 1-2 sets per day and gradually increasing the number of sets as you get stronger is a common approach. Intermediate individuals might aim for 30-60 seconds per plank. Advanced individuals could hold a plank for 1-2 minutes or more, depending on their fitness goals and training intensity.
Sources: How to Plank: Exercises That Will Have You Planking for Longer
4 – Lunges
Lunges target your legs and glutes while improving balance. Take a step forward, bend both knees, and lower your body until your back knee is just above the floor. Return to the starting position and alternate legs.For beginners, starting with 10-12 lunges per set (5-6 on each leg) can be a reasonable goal. Focus on maintaining proper form and balance.
Sources: Bowflex® How-To | Lunges for Beginners
5 – Burpees
Burpees are a full-body exercise that combines cardio and strength training. Start in a standing position, perform a squat, kick your legs back into a plank, jump your legs back in, and then explode into a jump. For beginners, starting with 5-10 burpees per day can be a reasonable goal, focusing on maintaining proper form and not overexerting yourself.
Sources: Embracing the Suck: 8 Burpee Workouts That Are Tough But Terrific
6 – Glute Bridges
Glute bridges work on your glutes and lower back. To optimize the exercise, focus on squeezing your glutes at the top of the movement, maintaining a straight line from your shoulders to your knees, and engaging your core throughout the motion. Additionally, incorporating progressive overload by increasing resistance or performing variations such as single-leg glute bridges can help continually challenge your glutes and promote muscle growth and development. For beginners, aim for 2-3 sets of 10-15 repetitions to establish proper form and build initial strength.
Sources：How to Perform 5 Variations of the Glute Bridge Exercise
All of the above mentioned are exercises that require relatively little range of motion. If you are a person who is looking for fun rather than a single workout that targets some of your muscles, then the following exercises might be more suitable for you.
Zumba
Indoor Cycling
Yoga