At Home Workout When You Feel Like Skipping the Gym: 5 Simple Exercises

In today’s fast-paced world, finding the time to hit the gym can be challenging. But what if you could improve your strength and fitness from the comfort of your home with just a few basic exercises? That’s right – you don’t need fancy equipment or a pricey gym membership to unlock your full potential. With a little determination and these five simple exercises, you’ll be well on your way to a stronger, healthier you.

Research consistently shows that “lifelong exercise is associated with a longer health span, delaying the onset of 40 chronic conditions and or diseases.”¹ Regular exercise not only helps to delay the onset of disease, but also helps build strength and endurance, improve mood, and enhance quality of life.

Let’s look at exercises you can do from the comfort of your home.

1. Bodyweight Squats

Stand with your feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back like sitting in an imaginary chair. Keep your chest up and your weight on your heels. Push through your heels to return to the starting position. Perform three sets of 12-15 repetitions.

Progression: Hold onto a pair of dumbbells or a weighted backpack to increase resistance.

2. Push-Ups

Start in a plank position with your hands shoulder-width apart. Lower your body by bending your elbows until your chest nearly touches the floor. Keep your core engaged (tightened) and your body in a straight line from head to heels. Push through your palms to return to the starting position. Perform three sets of 8-12 repetitions.

Progression: Elevate your feet onto a stable surface or try variations like diamond push-ups for added challenges.

3. Plank

Begin in a push-up position with your hands directly under your shoulders. Tighten your core and keep your body straight from head to heels. Hold this position for 30-60 seconds, or as long as you can maintain good form. Focus on breathing deeply and evenly throughout the exercise. Perform three sets and hold for 30-60 seconds each.

Progression: Add movement by lifting one leg or arm at a time or try side plank variations for a greater challenge.

4. Lunges

Stand with your feet hip-width apart. Step forward with one foot and lower your body until both knees are bent at a 90-degree angle. Keep your front knee aligned with your ankle and your back knee hovering just above the ground. Push through your front heel to return to the starting position. Alternate legs and repeat. Perform three sets of 10-12 repetitions per leg.

Progression: Hold a pair of dumbbells by your sides or increase the depth of your lunge for added difficulty.

5. Superman

Lie face down on the floor with your arms extended overhead and your legs straight. Lift your arms, chest, and legs off the floor simultaneously, squeezing your glutes and lower back. Hold this position for 2-3 seconds, then lower back down with control. Perform three sets of 12-15 repetitions.

Progression: Extend your arms and legs further away from your body or hold a lightweight in your hands for added resistance.

Working out from home doesn’t have to be complicated. You can improve your strength, endurance, and overall fitness level with just a few basic exercises and creative progression. Remember to listen to your body, start slowly, and gradually increase the intensity as you become stronger. Whether you’re a beginner or a seasoned fitness enthusiast, these exercises suit all ages and fitness levels. So why wait? Start unlocking your strength today and discover the amazing results of the simplicity of working out at home.

Do you have pain when you exercise? If so, come into an Athletico clinic near you for a free assessment! During your free assessment, one of our talented rehabilitation professionals will work with you to identify the next steps to help you feel better. Free assessments are available in-clinic and virtually through our Telehealth platform.

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*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.

The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.

References:
1. Ruegsegger GN, Booth FW. Health Benefits of Exercise. Cold Spring Harb Perspect Med. 2018 Jul 2;8(7):a029694. doi: 10.1101/cshperspect.a029694. PMID: 28507196; PMCID: PMC6027933.