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Going to the gym can be a hassle if you don't have the time or money. Fortunately accomplishing your goals does not necessarily mean you need to have a gym membership. There are hundreds of exercises you can do, right from the comfort of your own home.
Many of these exercises can be done in just a few minutes and you can have the workout completed in under an hour. In my opinion, for weight loss purposes, I would recommend using the following exercises as a circiut.
I would also recommend looking up each of the excercises on YouTube to make sure you are doing them properly. Any questions please leave in the comments below.
Pushup
Sets: 4
The pinnacle of all body weight workouts, the pushup is one of the best exercises you can do at home. For the more advanced people you can add your feet onto a couch. If you are unable to do a full pushup you can do them on your knees as a crutch until you are able to do them.
Bodyweight Squat
Sets: 4
Another great workout for getting in shape. Squats are great not only for your legs but your overall athleticism. Make sure your form is good and this can be one of the top exercises there are.
Crunches
Sets: 4
For abdominals this exercise hits almost all of them. Keep your feet on the ground while lying down and make sure you go the full range of motion. More advanced users can explode up and count 5 seconds on the way down for more a better workout.
Split Squats
Sets: 4
This exercise may be more on the advanced side. With one leg up on the couch or a chair you're going to do what is essentially a single leg squat. While not everyone will be able to do this exercise it is great for overall core and leg strength.
Planks
Sets: 4
Another great core exercise, doing planks for 30 seconds to a minute will give your abs a burn like none other. Make sure to keep your butt down and body straight during the whole exercise.
Lunges
Sets: 4
Either walking lunges or alternative lunges are great. Make sure to count each leg as one rep.
Burpees
Sets: 4
Burpees are perfect not only for overall strength but if done properly are a great form of cardio as well. Burpees are done by starting in a standing position, crouching down into a plank position and then going back into a standing position. I suggest watching any Youtube video on it before starting.
Pull Ups
Sets: 4
This may require the purchase of a pull up bar that can fit inside a door frame however, pull ups are perfect for building strong lats. If a full pull up cannot be done then you can put your feet on a chair as a crutch until you can do one.
Mountain Climbers
Sets: 4
Mountain Climbers are similar to planks except you bring each knee one at a time to your chest while in the plank position. Doing them slow and focusing on the squeeze is critical to this exercise.
Dips
Sets: 4
Get two chairs, put your legs up one one and do dips that way. If you cannot do them with your feet on a chair you can put your feet on the floor. Dips are perfect for toning your arms, especially your triceps.
Cardio
Sets: 0
A form of cardio is essential in my view for quality weight loss and you don't need a gym to do it. Either going for a walk, doing sprints or doing a bunch of the above exercises as a circuit will do.
The author's views are entirely his or her own and may not always reflect the views of Bodybuilding Nation.
