Table of Contents
Why work out in a gym when you can easily work out at home in winter? Sounds unreal right? It’s hard to convince a gym rat to perform exercises by staying at ease. One would need equipment to continually build muscles. But it’s winter, and who wouldn’t care to snuggle up inside one’s blankets, building a cozy corner for themselves rather than building strength and endurance? But that no-workout-today guilt can still freeze your mental nerves. Well, cut yourself a little slack as we are not here to push you to the doors of the gym, but bring thy gym to your home.
Even simple types of equipment like a dumbbell, resistance band, or no equipment at all can help you to perform your daily workouts at home with ease. Your body weight is enough to carry on with your home workouts and stay in shape throughout the winter.
In this blog, we will offer you some of the best workout routines to perform at home without going to the gym. This workout routine will target the major muscles of your body in your chest, arms, and legs.
You can also follow a fitness routine at home on FITPASS TV by downloading the online fitness app FITPASS and get live workout sessions with certified fitness trainers right in front of your screens.
Home Workout Routine
Each workout targets the core areas of your body. You can perform these workouts in 3-4 sets with 10-12 reps or perform each workout for 30-40 secs. Take a break of 20-25 secs between the workouts and repeat.
Arms Workout
Stand straight. Bend from your hips, keeping your hands straight on the ground. Start crawling further, getting away from your torso gradually until you come to the high plank position. Repeat the move 10 times. This workout helps you to build triceps, shoulders, chest, abs, quads, and glutes.
Hold the high plank position keeping your torso straight. Keep your core tight. Bend your elbows keeping the body weight on them. Get up again with support for your palms. Repeat the position 10 times. This workout effectively works for your triceps and biceps muscles.
Perfect dumbbell arm workout that effectively works your biceps, giving it a toned and niche look. Stand straight holding dumbbells with both hands. Bend from your elbow and bring the weights towards your shoulders. Repeat it 10-12 times. Don’t forget to keep your core tight throughout the workout.
Bring your arms overhead holding one dumbbell. Bend from your elbows, lowering the weight down towards your neck and shoulders. Take the weight back to the starting position. Repeat this workout 10-12 times. You can perform this workout standing or sitting, making sure your core and the upper body remain tight. Make sure your upper arms remain still as well during the workout.
Chest Workout
The best workout, to begin with, is burpees that engage your full body working from your legs, core, and your arms. Essentially, Burpee is the best cardio workout that enables your chest muscles majorly to become toned. You are in a constant fat-burning zone while performing this workout. Jump in a jumping jack position then squat down and move away your arms up until you form a high plank pose. Perform one push-up then jump back in reverse getting to the starting position again.
Lie down on your mat with your knees bent. Hold the dumbbells with elbow bend and position them upwards. Straighten up your arms and bring the dumbbells right above your chest. Bring your arms down in support of your elbows lying straight on the ground. Keep on repeating the movement 10 more times.
A perfect bodyweight workout that works for your chest and triceps along with your shoulders, lower back, lower body, and core. Hold the high plank position, bend your elbows and lower your body without touching the floor and bring it back again to the same position.
Lie down on your back. Hold a similar position as during the chest press. Lower the dumbbell by bringing back your arms and building an arc to your sides. Repeat the exercise about 10-12 times. This workout is perfect for chest muscles and arms.
Legs Workout
Essentially, a squat workout is just perfect for your lower body involving your core. It tones the hamstrings, thighs, and butt and strengthens the muscles around the area. You can perform squats without any equipment or can simply indulge in using resistance bands and dumbbells to maximize the results.
Lunges are good for your glutes and quads. It builds a muscular arena for your minor muscles, shaping them to give a toned appeal. Perfect for hamstrings as it strengthens the region. You can perform different variations of Lunges targeting different zones of your lower body.
A quick, easy, and no-hassle workout that can be performed anywhere. Just stand by your stairs and start moving up with your left leg. Put your right leg forward and then come down in reverse. Increase the motion gradually to elevate the intensity. It is good for strengthening your glutes, quad, and hamstrings. Perform it 10-12 times on each side. Remember, one step at a time.
