Home workouts and exercise plans for all levels

Home workouts are perfect for you if you don’t have time to go to the gym or if you don’t feel like going to the gym.


However, the difficulty level of home workouts is also different from the method of workouts that involve weights or machines. For home workouts, you will mainly be working with your own body weight unless you have a full gym.


If you have a full gym, your workouts won’t be any different than what you normally do in the gym. You’ll mainly work with push-ups, squats, lunges, pull-ups, and more.

These exercises can be completed with little or no machines or with free weights. As your fitness levels improve, you can start investing in resistance bands and a pair of dumbbells.

Home workouts and exercise plans

Home workouts (Image via Unsplash/Surface)
Home workouts (Image via Unsplash/Surface)

Workout plans for home workouts are usually in the form of high-intensity interval training (HIIT), circuit training, or AMRAP.

The goal is to get the body to burn as many calories as possible even when you are not using additional resistance.

An example of HIIT

  • Choose an exercise like jumping jacks, lunges, or high knees. This should be done when you are able to get your heart rate up.
  • Do the exercise at 100% effort for 30 seconds.
  • Do this or that exercise at 20% effort for 30 seconds.
  • Repeat the cycle for at least 8-10 rounds.

This type of training raises your heart rate, allows it to drop a bit, and pushes it up again. It increases metabolism and helps burn calories.

Circuit training example

Circuit training is one where you do 4-5 exercises in a row, and that makes it one cycle. Repeat the circuit for at least 5-6 rounds or more.

You can choose the following:

  • 10 squats
  • 10 push-ups
  • 5 burpees
  • 20 jump ropes
  • 20 sit ups

Make sure you use exercises that work nearly every muscle group.

Ab exercises at home

Ab exercises at home (Photo by Unsplash/Jonathan Borba)
Ab exercises at home (Photo by Unsplash/Jonathan Borba)

It may happen that while you get time to train the larger muscle groups at home, the smaller ones don’t get as much attention. This allows you to work out smaller muscle groups, especially the core muscles, at home.

Here are some abdominal exercises exercises at home:

  • plank
  • crush
  • leg lift
  • Russian ext
  • bike crunch

You should aim to work the sides as well as the midsection of the entire muscle group. In addition, the core muscles should be engaged at all times during the exercise, and should rest between sets.

Cardio exercises at home

Cardio workouts at home (Image via Unsplash/Karsten Winegeart)
Cardio workouts at home (Image via Unsplash/Karsten Winegeart)

If you do resistance training and cardio but don’t get the time to do both at the gym, you can try some cardio exercises at home to make sure you’re not just doing one part of your plan.

Here are some exercises that you can include in your home cardio workout:

  • Jumping jacks
  • Jump rope
  • Burpee
  • stair stepping
  • Jumping lunges

If you have a treadmill or other cardio machine at home, you can use it as well.

It is not impossible to exercise at home. If you can make it a habit, you will be able to keep it consistent with your exercise. Sometimes, exercising at home can be distracting, and you may lose interest. In such cases, home workouts may not be the best way forward. However, if you don’t have access to a gym, home workouts can always be better than doing absolutely nothing for your fitness.

If you are doing home workouts to lose weight, it will not happen with just workouts. You need to follow a calorie deficit diet and know your daily macros. Once you establish a calorie-reduced diet, you will be able to begin to reduce your body fat percentage, as the body will use stored calories to make up for the resulting deficit.

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