Knowing how to implement an effective workout routine at home is becoming more and more of a concern among people interested in staying or getting fit. The could be several reasons; it could be due to your busy work schedule, expensive gym memberships, or like in recent years — everyone being under quarantine and not going out unless absolutely necessary. Whatever your motivation for starting a workout routine at home is, we’ve got you covered!
Today, we’re sharing exercises that you can do on your own, a timetable to maximize the benefits of your routine, as well as some valuable tips to ensure you achieve satisfying results.
Common Exercises For Your Workout Routine at Home
Before we get into our daily workout schedule and we start throwing at you the names of a bunch of different exercises, we believe it’s best to explain what these moves are and how you can perform them. So here are the 8 best exercises for your workout routine at home.
1. Arm Raises
- Lift your arms at shoulder level.
- Bend your elbows upwards so that they make a right angle.
- Raise your arms so that your hands go beyond your head.
- Bring your arms back down to shoulder level with your elbows bent.
- Watch a video here
2. Lunges
- Stand up straight.
- Step one leg forward while bending it so that this knee is almost at a right angle.
- At the same time, bring your other knee down behind your back, bending it as close to the ground as possible without touching it.
- Stand back up and repeat with the other leg.
- See how to do it here
3. Leg Raises
- Lay flat on your back.
- Raise both of your legs at a right angle to your hip so that your body takes an “L” shape.
- Lower your legs back as close as possible to the ground without touching it.
- Watch a video here
4. Crunches
- Lay flat on your back.
- Place each arm next to your head, bending it so that your elbows are above head level.
- Bend your legs at the knees and pull them back towards your core and chest.
- Raise your head slightly to meet your knees.
- Stretch your legs back then pull them towards you again repeating the same steps.
- See an example here
5. Squats
- Stand straight with your feet apart as wide as your hip.
- Crouch down as if you’re sitting on a chair while making sure your knees are bending behind your toes.
- Watch a pro here
6. Hip Bridge
- Lay flat on your back.
- Bend your knees with your feet on the ground.
- Lift your hip while your upper back stays on the ground.
- Lower your hip and repeat.
- Expert demonstration here
7. Planks
- Lie on your stomach.
- Lift your body so that you’re supported by the tips of your toes and your forearms.
- Hold the posture keeping your back as straight as possible.
- See it done here
8. Bicycles
- Lay flat on your back.
- Lift your knees in the air so your body forms a “Z” shape.
- Rotate your legs as if you’re pedaling a bicycle.
- Watch a video here
A Simple Exercise Routine At Home
Day #1. First Day Workout.
- 4 minutes arm raises.
- 2 minutes leg raises.
- 4 minutes lunges.
- 2 minutes bicycles.
- 4 minutes squats.
- 4 minutes crunches.
- 30 seconds plank.
- 1 minute of diaphragmatic breathing.
Day #2. Second Day Workout.
- 4 minutes lunges.
- 2 minutes leg raises.
- 4 minutes arm raises.
- 4 minutes squats.
- 2 minutes hip bridges.
- 4 minutes crunches.
- 30 seconds plank.
- 1 minute of diaphragmatic breathing.
Day #3. Third Day Workout.
- 5 minutes lunges.
- 3 minutes leg raises.
- 5 minutes crunches.
- 4 minutes bicycles.
- 4 minutes squats.
- 3 minutes hip bridges.
- 1 minute of diaphragmatic breathing.
Day #4. First Day of Rest.
- Rest day or stretches.
Day #5. Fourth Day Workout.
- 3 minutes arm raises.
- 3 minutes leg raises.
- 4 minutes squats.
- 2 minutes bicycles.
- 4 minutes lunges.
- 4 minutes crunches.
- 1 minute plank.
- 1 minute of diaphragmatic breathing.
Day #6. Fifth Day Workout.
- 5 minutes lunges.
- 2 minutes leg raises.
- 3 minutes arm raises.
- 2 minutes hip bridges.
- 2 minutes bicycles.
- 4 minutes crunches.
- 5 minutes squats.
- 1 minute plank.
- 1 minute of diaphragmatic breathing.
Day #7. Second Day of Rest.
- Rest day or stretches.
Important Tips to Ensure an Effective Workout Routine at Home
If you’re trying to lose extra weight or simply maintain your current fitness, several important strategies can help make your at-home workout routine truly effective. For starters, it’s not just about the exercises you perform—it’s also about the habits you build around them. For example, combining a proper exercise plan with nutritional discipline increases your chance of success. Additionally, staying consistent, avoiding injury, and building habits are key to long-term fitness. While many people begin strong, they often lose momentum because they rely solely on motivation.
However, motivation fades. That’s why developing structure and sustainable routines matters most. If you approach your fitness goals methodically, you’ll eventually find that working out becomes a natural part of your day. In the sections below, we’ll break down the key components of an effective at-home workout routine—including your diet, how to avoid injury, and how to build lasting commitment to your fitness journey.
Pair Your Exercise Routine with a Healthy, Balanced Diet
One of the most critical elements of any fitness plan is the food you consume. In fact, without the right diet, your workouts might not yield the results you’re hoping for. Specifically, a healthy, balanced diet includes a focus on food quality, quantity, and frequency. When considering food quality, make sure your meals contain items from all food groups: grains, fruits, vegetables, dairy, and proteins. Rather than filling your plate with fast food or heavily processed items, prioritize meals with whole foods and balanced nutrients.
For example, a plate with vegetables, lean proteins, and whole grains offers more lasting energy and recovery benefits than something like mac and cheese or fried foods. Occasionally indulging in comfort foods is fine—however, making them a habit can work against your goals. Additionally, you should replace desserts and snacks high in refined sugar with healthier options like fruit. These swaps significantly support weight loss and overall wellness.
Manage Portion Sizes and Meal Frequency for Better Energy
Equally important to what you eat is how much and how often you eat. While some people still stick to three large meals a day, research and practical fitness advice often recommend dividing your food into smaller, more frequent meals. Not only does this help your metabolism run more efficiently, but it also keeps your energy levels stable throughout the day. For instance, eating five or six smaller meals can help prevent you from feeling bloated or sluggish after eating.
Furthermore, this approach keeps you from reaching the point of extreme hunger, which often leads to overeating. In turn, your body can process calories more effectively, supporting your workout goals. Even snacks, if chosen wisely, can help fuel your body between workouts. Rather than chips or candy, try snacks like Greek yogurt, fruit, or a handful of nuts. Over time, these eating habits will complement your workouts and boost your results significantly.
Don’t Over-Stress Your Muscles—Build Gradually
Another essential principle to follow is protecting your muscles from overuse and injury. It’s common for beginners to get overly excited and dive into intense workouts too quickly. However, this can do more harm than good. For example, straining your muscles too soon may result in painful overuse injuries affecting your back, knees, joints, or tendons. Therefore, the smarter route is to begin at a pace that suits your current physical condition.
Starting with low- or moderate-intensity workouts allows your muscles to gradually adapt. You might begin with lighter exercises, shorter durations, or even rest days built into your schedule. As you grow stronger, you can increase both the duration and difficulty of your workouts. Ultimately, this helps you avoid setbacks while still making progress. Additionally, giving your body time to recover allows it to rebuild stronger, which is vital for overall fitness. In short, slow and steady wins the fitness race.
Turn Workouts into a Daily Habit, Not a Chore
While motivation can help you start a workout routine, habit is what keeps you going long-term. At first, you may feel energized and determined, but as time goes on, life can get in the way. For that reason, it’s better to build habits rather than rely solely on fleeting enthusiasm. For example, just as you brush your teeth or drink coffee without much thought, working out should become something automatic. Initially, this requires discipline. You might set daily reminders, work out at the same time each day, or track your progress in a journal. Eventually, these small steps create a mental link that says, “This is just what I do.” As a result, you’re far more likely to stick with your routine even when you’re tired or busy. Turning your workouts into habits ensures they’re sustainable—and sustainability, not perfection, is what ultimately leads to lasting fitness results.
