Home workout routines for men for a healthy life

“The clock is ticking. Will you become the person you want to be?”– Greg Plitt, fitness model.

behind each bring me And Momo Cravings, Do you want to have a fit muscular look?


Then all you need is a little discipline and some of these simple ones Effective workout at home Routine to achieve your dream and transition to a healthier life.


No more getting stuck in traffic on your way to the gym or trying to fit your daily workout according to gym times. And no more paying exorbitant membership and coach fees for all the fancy equipment.

With these workouts, you not only get the flexibility you want but also save the time and effort needed on your commute to the gym.

All you need is a goal, some motivation and determination to achieve your goal. So what are you waiting for?

Warm up at home

A man stretches as a warm-up before working out at home
© Logan Weaver on Unsplash

Basic Heating An essential whether you’re working out at home or in the gym. It helps increase muscle flexibility, thus preventing injury, reducing pain, and improving your range of motion.

The best ways to warm up include doing simple exercises like jumping jacks, lunges, forward leg swings, push-ups, or jogging.

It is important to keep the intensity of these on the lighter side.

You should aim to warm up or stretch for about five minutes. Be careful not to overwork yourself before the actual exercise.

The best home workout regimen

While working out at home, it is important to gradually increase intensity levels by increasing repetitions, decreasing rest times between each set, introducing more intense variations, and increasing the time spent in the tension state.

The gradual layers will make your body accept the exercise without any side effects.

Therefore, starting with a beginner’s routine and gradually progressing to more intense sessions is a good strategy.

Here is a list of some of the best home workout routines that one can do to get results similar to a workout session in the gym:

Beginner routine:

This is for people who are starting out and includes the following:

1. Perform aerobic squats:

Your feet should be shoulder-width apart, and your knees should be parallel to your toes.

Gradually drop the hips back and down while maintaining the curve of the lower back. It is important to note that the hips should come lower than the knees.

Press through your heels to return to the starting position for one rep.

Repeat the exercise 20 times for one set.

2. Walking Lunges:

Put your hands on your waist.

One step forward with front leg heel press.

Gradually lower your torso until your back knee touches the ground.

Make sure your front shin stays relatively vertical.

Repeat the same step with the other leg.

Complete 10 reps for each leg.

3. Push-ups:

Someone who does a variety of push-ups
© Fortune Vieyra on Unsplash

Lie down on your face.

Hands should be approximately shoulder width apart.

Your legs should be together with only the balls of the feet on the floor.

Start with your arms at full extension.

While keeping your body stiff, lower your chest and thighs to the floor.

Complete in a fully extended arm position.

Repeat 10 reps for one set.

4. Dumbbell Rows:

Stand with your feet together. You can use books as weights instead of dumbbells.

Bend your knees and push your hips back, keeping your spine straight. Roll your shoulders back until they are firmly seated in their sockets.

If the posture is incorrect, if you are turning your spine, your back muscles will not contract effectively.

Once you are in this starting position, you can start the rows. Stabilize your core and begin to row the weight by gradually lowering your arms and pushing them back from your shoulders.

Repeat 10 reps for one set.

5. Plank:

A person in a plank position guided by a video on his laptop
© Surface on Unsplash

It’s also important to squeeze your entire body, including your quads, glutes, core, back, and grip, while maintaining this position.

Wood planks can be as difficult as you like to make them; This can be done by increasing the waiting time or by increasing the number of iterations.

6. Jumping Jacks:

This involves jumping with your feet shoulder-width apart and your hands above your head. Stay relaxed and in control throughout the set.

Repeat 30 reps for one set.

The entire session will take about 20 minutes.

It is important to rest between exercises. Try to take 10-second breaks each time.

Once you feel comfortable, you can start increasing the number of circuits, going up to 5 complete sets of each exercise.

Advanced home routine

This is a bit more intense than a beginner’s routine and includes the following exercises:

1. Air Squats (20 reps)

2. Walking lunge (20 reps for each leg)

3. Hops Box:

Maintain a hip-width position and jump onto a box using a two-foot dislocation.

Make sure that both feet land on the box at the same time.

The knees should be in line with the toes.

Jump or step down to complete one rep.

Repeat the exercise 20 times for one set.

4. Push-up (20 reps)

5. Pistol squat:

A person performing squats as part of their routine
© Bastien Plu on Unsplash

Air squats are performed while balancing on one leg while the other leg remains in front of the body.

The knee of the standing leg remains in line with the toes, and the hips gradually descend back and down, lowering them below the knee.

However, the non-working leg should not touch the ground.

Repeat 10 reps with each leg for one set.

6. The triceps dip on the chair:

Sit on the edge of a chair with your back straight and your shoulders rolled back. Your hands should grip the edge of the chair next to your hips with your fingers pointing toward your feet.

Extend your legs, keeping your feet hip-width apart and your knees slightly bent.

This is the starting point.

Gradually, using your shoulder strength, lower your hips by bending your elbows and then slowly raise your body again until your arms are straight. The movement should be controlled, and you should inhale as you go down and exhale as you come out.

Do 10 reps to complete one set.

7. Plank (1 minute)

That’s 20 minutes workout routine It can also be extended to include 5 sets of each move with 10 seconds of rest time between exercises.

HIIT workout at home

You can also do high-intensity interval training (HIIT), which is usually easier on your joints than other routines and is more intense for even fatigue.

1. Side kick:

A man in the middle of his side kicks the routine
© GMB Fitness on Unsplash

Start in a bare plank position with shoulders in line with hips.

Move from side to side by kicking one leg while your glutes touch the floor.

The shoulder should always remain above the wrist and keep the core strong.

Do this for 30 seconds for one set.

2. Aerobic Squat (30 seconds)

3. Jumping Lunges (30 seconds)

4. Frogger:

It’s a full-body exercise that works your core and lower body and helps get your heart rate up.

Start in a solid plank position with your core engaged and your arms straight.

Push through your toes and bring them close to your arms, hold for a while, and then return to plank.

The body must remain in one straight line; Otherwise, it will put unnecessary pressure on your back.

Do this for 30 seconds for one set.

5. Bike Crunch:

Lie on your back and lift your knees off the floor with your legs bent around the knees and parallel to the floor.

Make sure to tighten your abs in before you even begin.

Draw your belly in and flex your spine. Take your hands behind your head and open your elbows.

Gradually bring one leg up while the other leg comes out. The movement is like riding a bicycle.

To do the inclined arms, rotate your body from side to side while keeping the leg moving, elbow opposite to knee. Make sure to keep your shoulder blades lifted off the floor.

Perform 30 seconds for one set.

This is more intense, with fewer rest periods between exercises. You can gradually increase the difficulty by building this 20-minute session into six sets.


A plate of healthy food
© Janice Brandt on Unsplash

These are just a few of the procedures The best workouts at home You can start with it. There are other routines, such as full-body cardio, arm exercises or leg exercises, that can also be done at home with minimal equipment.

It is important to create a routine and practice it with discipline. But amidst all this, it is also important to make sure that your nutritional intake can meet your training requirements.

You can ensure you are eating enough calories, protein, carbohydrates and fats based on your training intensity and fitness goals. If you are trying to gain muscle, it is imperative that you have a calorie surplus. Whereas, if you are trying to lose body fat, the opposite is important.

Therefore, you should always start by clearly defining your goals.

It is also important to eat at the correct time intervals and to maintain a balanced diet.

You can even consult a dietician to help prepare a diet chart that will meet your requirements.


It is not necessary to visit the gym to get the desired body type. It is important to be disciplined about your training sessions and diet. You can easily achieve your fitness and muscle mass or even do weight lifting exercises by following some of these tips The best home workout Routines designed for your own purpose. So, no more excuses. Start training now!

Leave a Comment