At Home Workouts - Ways to Workout at Home - Home Workout

Home Workouts and Routines to Lose Weight and get lean only with simple workouts which requires simple equipments.

Inside This Article

-Different Ways to Work Out at Home for different fitness goals
-At Home workouts to build muscle and strength
-At home workouts to lose weight
-At home workouts without weights

Different Ways to Work Out at Home for different fitness goals

No matter what your fitness goals are, you can work out at home to achieve all of the results you want.

No, you don't need to go to the gym and you don't need to install one of those machines that you see on the infomercials in your basement or den, either.

With just some basic, inexpensive equipment you can work out right at home to get the body and fitness level that you desire.

It's actually better to work out with out the aid of machines, because free weights, body weight resistance, and getting out in the fresh air are more effective.

Think of the training that martial artists go through: the heavy emphasis is on hitting and kicking punching bags, road work, push-ups, and the like.

Body weight resistance exercises and free weights build the greatest strength and endurance in the least amount of time and with the least amount of bulk (unless you're looking to become a body builder, bulk is not what you want; lean, powerful muscle is).

So, you don't need to shell out big money or keep taking the drive to the gym in order to reach your fitness goals.
 

At Home workouts to build muscle and strength

If you want to build muscle and strength and shed the unwanted fat, one of the very best things you can do is to use free weights. Many fitness masters today love kettlebell routines.

These have been the "secret" tools of the great Russian athletes and fighters for decades.Kettlebell routines  work on your core strength as well as individual muscle groups because of the way the bells and the routines are designed.

It's important if you are looking to build muscle that you work to "failure".

This means that your final rep of whatever exercise you are doing is almost impossible for you, and you could not bear to do even one more after that.

There is actually a scientific formula for achieving maximum results with strength training using free weights or body resistance:

- 6-12 reps will be accomplished of one multi-joint exercise- Each rep must take 2 to 3 seconds to get to top point, or maximal point of lift- Hold for a 1/2 second pause at top - 3-4 second negative rep to bring back to starting position, or bottom- Hold for 1/2 second pause at bottom before repeating

To do this routine with your kettlebells, make sure that you are not using "light weight" bells. This is defined as any weight that you can do at least 15 reps with without needing to stop.
Whatever amount of weight you use, it has to be heavy enough for you that you are completely overloaded by rep #12 at the most.

Another way to use kettlebells to build muscle is to choose three different exercises and then do them all back to back for eight to 12 reps each, without stopping. Once again, don't use "light weights" for these. Do two to three sets with one minute rest breaks in between.
 

At home workouts to lose weight

If weight loss is your goal, you can use kettlebells with light weights, but there are also other things you can do.

Skipping rope for 15 to 20 minutes is an intense workout that will increase your metabolic rate without question.

If you have been out of shape for quite some time, you may have to hold it to 10 minutes or just as long as you can stand to go for at first.

You can also make use of the medicine ball for 20 to 30 minutes, which is a marvelous way of cross training for both muscle development and endurance training to achieve weight loss.

There are various fun exercises to do with the medicine ball. Various martial arts routines (the forms and movements, not the actual sparring) can help you lose weight, too.

And then, there is the running that you can do. A good half-hour run done at least five times a week will shed the pounds.

You can achieve weight loss in less time than that by doing stair climbing or sprint workouts for 15 minutes at a time, too. And then, you can always hit the trails with your hybrid bicycle for 40 minutes at a time, too.

Always remember: any weight loss routine needs to be accompanied by a sensible diet to get truly good results.
 

At home workouts without weights

You don't necessarily need to lift any weights at all in order to build strength and endurance.

If you get a good workout bar, you can achieve great upper body strength by doing "deep" push-ups, where you never go all the way down during the routine.

Hindu squats and just standing in the "horse stance" are magnificent ways of building lower body strength. Dips against a stool or chair will fire up your shoulders, back, and triceps.

Resistance bands are inexpensive, but highly effective strength training tools, too. And for some real core strength development without weights you can always turn to the medicine ball for a half hour.

But, let's not forget Pilates and yoga for workouts that don't require any equipment at all except your mat.

So, consider what you can do from your own home to lose weight, build muscle, and get in shape. You can save money, time, and aggravation this way.
 

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