4 Ways to Get a Killer Workout at Home

4 Ways to Get a Killer Workout at Home

The gym is the perfect place to work out. You have space, the equipment, and the resources. Sometimes, though the gym cannot fit into our lives; Whether that be for lack of time, money or distance. Those who are met with this situation find themselves in their homes working out. Sometimes they are stuck, though on what exactly they should do.

I have compiled a list of four ways to get a killer workout at home, to keep your body in prime shape.

15-minute workout

No need to grab anything, but yourself and a hand towel. You can accomplish this workout anywhere. Whether you are at the office, in your living room or away on business in your hotel room.

  • Lateral Lunge- The lateral lung mainly targets your adductors, Quadriceps, glutes, and abductors. To do this workout you must:
  1. Stand straight with your hands on your hips, your feet shoulder-width apart and your left foot on the towel.
  2. Bend your right knee and thrust your hips back as you slide your left foot out to the side till you cannot go any further.
  • Count to four, then pull yourself back into the standing position you started in.
  1. Do 15 reps, then switch to other leg and repeat reps.
  • Leg curls- Building muscles are the main benefit for doing leg curls. It also helps your gluteal and hamstring muscles.

To do this workout you must:

  1. Lay on the floor face up, heels of your feet on your towel and knees bent. Lift yourself up until your body is straight from your knees to your shoulders. Slide heels away from you as far as possible with dropping your waist. Hold for three seconds.
  2. Move back to original start position and repeat 15 times.
  • Seated oblique twist- This exercise benefits your internal and external oblique’s as well as strengthens your back due to the position for this workout.

To do this workout you must:

  1. Sit on the floor grasping the towel firm between your hands, arms square and extended at shoulder elevation.
  2. Raise your feet as you lean back about a foot off the floor while keeping your abs squeezed and knees bent.
  • Pull the towel toward the floor, rotating your torso and shoulders.
  1. Hold, then move back to center position and do the same for opposite side.
  2. Do 20 reps

Fast-paced 5-minute speed circuit

This is going to get your heart racing and give you a killer cardio exercise in five minutes. There is no equipment necessary so lace up your sneaks and put on some music. It’s time to sweat.

The object of this workout goes like this; You do each move for thirty seconds. Do as many reps as you can in those thirty seconds. Then take thirty seconds to rest. Time to move on to the next move. You do the same thirty-seconds/rep process and then rest again

It’s pretty simple. Here’s what these five moves are.

  1. Speedy feet- If you don’t want to completely rest those thirty seconds in between; Use this move in-between each exercise instead of resting to make your workout that much more rewarding.

To do this you need to:

  • Widen your posture, bend your knees and move your torso forward slightly.
  • Move feet up and down in tiny rapid steps for thirty seconds.
  1. Leaping Lunges
    • Start in a lunge position.
    • Throw arms forward as you jump
    • Switch legs in midair
    • Land with opposite leg in front

Do as many reps as possible in thirty seconds, then rest or do speedy feet for thirty seconds.

  1. Pivot-and-reaches
    • Stand with toes pointed in 45-degree angle to one side and feet wider than your hips
    • Reach opposite arm to an angle in the direction of the ceiling to the same path your feet are pointing.
    • Pivot feet so they point to other side and switch the reaching arm at the same time
    • Keep your abdominals tightened throughout the exercise

Do these for thirty seconds followed by rest or speedy feet for thirty seconds.

  1. Lateral hops
    • Start with both legs together
    • Jump from side to side as if you were jumping over a rope or another object
    • Land lightly then repeat immediately

Do these for thirty seconds followed by rest or speedy feet for thirty seconds

  1. Speed squats
    • Stand with legs hip-width apart
    • Go into a deep squat then stand back up quickly

If your butt isn’t burning in five seconds, move faster squat deeper, or both.

Commercial break exercises

Let’s stay home and workout, while watching TV. Here are some simple exercises that you can do on commercial breaks to give you a good workout.

  • Curtsy squat
  • Walk out pushup
  • Burpees
  • V-crunch
  • Downward Dog Pushup
  • Mountain Climbers

Click on any of the exercises to see how to perform each move.

Yoga

Yoga not only increases flexibility and builds strength, but also helps you relax your mind and focus more clearly. Follow these exercises for an easy at home workout that will keep your body lean.

Warm up

  • Sit on the floor cross-legged, back straight and hands sitting softly on your legs.
  • Breathe deeply and evenly with your eyes closed for around two minutes.
  • Bend your body from side to side slowly for fifteen breaths, exhaling to each side.

Yoga exercises routine

  • Stay cross-legged from your warm-up pose, and move into a cow pose as you exhale. When you inhale, switch to cat pose. Alternate between cow and cat poses for fifteen breaths.
  • After cow and cat pose, press up into downward dog. Bring your knees to the floor, then push your body back up. Do these five times.
    • Move to an extended side angle
  • Do a lunge and an extended side angle to your left side.
  • Move facedown and complete the locust pose

Cool down

  • Lay flat on your back.
  • Breathe deeply with eyes closed for two minutes.