Looking for easy exercises to do at home? We have great tips about utilizing your home gym from Memphis Area Fitness Expert Krista Robinson, PTA, CPT.
Let's be honest, sometimes getting to the gym can be the hardest part of your fitness routine. So I've come up with a quick and challenging 'go-to' workout that you can do at home- or anywhere with a fan for that matter! And you won't need a single piece of equipment for this one.. but don't worry! You WILL sweat so go ahead and turn the fan on high, grab your water bottle, and let's get going!
I've compiled my top 5 favorite exercises that can be done anywhere and for any fitness level. You can repeat this time and time again and always
get a killer workout without leaving your house! What you will need is:
- 30 minutes or so
- water bottle
- sweat towel
- your ceiling fan on high
- yoga mat (optional)
Always take the first few minutes of your workout for a full body dynamic warm-up of light movements to get your blood circulating and joints loose. I like mini squats, arm circles, and star reachers. The goal for this workout routine is to do as many rounds as possible in the 30 minutes you have. This will ensure you will keep progressing and extending this routine as you work towards your fitness goals. Always push to do more than the last time!
1. 50 Squat Reachers
Squats are the ultimate exercise move focusing on larger muscle groups and keeping your heart rate up. Adding the heel raise and overhead reach at the top of each rep makes these a killer full body exercise that will tone your legs, glutes, and keep your cardio UP!
- Sit back into your hips as you bend at the knees, keeping your weight mostly in your heels.
- Keep your chest lifted by squeezing your upper back muscles and engaging your core.
- As you come up on your toes and reach your arms up to the ceiling, keep your core engaged, squeeze your glutes and muscles above your knees to control the movement and get the maximum toning benefit every single rep.
2. 100 Jumping Jacks
Ole Jack knew what he was talking about with this full body cardio blaster!
- Keep your shoulder blades squeezed together, engage your glutes and abs, and be sure to land softly as you jump out and in to ensure you are working your muscles and protecting your joints.
- You may need to stop occasionally to get your 100 reps, which is fine. That's what makes this a great routine to keep coming back to as you progress through your fitness journey.
- You may need to avoid jumping at first, just keep the intensity and pace up minus the jump!
3. 30 Push-Ups
Another sneaky full body exercise if done properly.
You're definitely working up a sweat by now so grab your water as needed and make sure to crank that ceiling fan up! It's about to get REAL!
- Keep abs and glutes engaged.
- Keep your shoulders down and make your chest and posture muscles work by retracting your shoulder blades.
- You may need to modify these at first by dropping your knees to the mat, keeping your feet in the air, and following the above steps just the same.
4. 60 Lunge Kicks (30 per leg)
A great lower body burner now that your heart rate is up!
- Step back with one leg and bend both knees into a lunge (at a 90-degree angle) keeping your weight in the heel of your front leg.
- Engage your core BIG TIME as you stand back up, lifting your back leg through and extending at the knee. Don't actually "kick;" make this a controlled movement.
- Repeat on the opposite leg only after you've done all 30 reps.
5. 60 Mountain Climbers (60 per leg so actually 120 total)
Who needs a stair stepper when you can do mountain climbers?! Start in a good plank position with neutral spine and core engaged.
- Bring alternating knees to chest in a "running" motion while holding that perfect plank using your core and glutes.
- You can modify by taking out the "run," but be sure to keep a fast pace and good form.
Repeat these 5 exercises as many rounds as you can in 30 minutes and don't forget to stretch afterwards!
Krista Robinson is a PTA, CPT, and owner of PT Squared Fitness and Wellness in Collierville, Tennessee. Krista always knew she wanted to be a physical therapist and personal trainer, but a nearly fatal cheerleading fall emphasized her mission even more. Her goal is to help people lose weight and get healthy even if they have pain, injuries, or surgeries.