The festive period is over and one of your New Year’s resolutions might be to lose some unwanted fat which you have accumulated over the Christmas period. With a busy work schedule and other commitments, it can be hard to find the time to exercise for some people. With home workouts you can be quite flexible and squeeze them into your schedule; saving you time. You will also save money by not having to travel to and from a gym to exercise, or by paying a membership fee.

If you read our article on the 5 Habits Of Successful Entrepreneurs, you will know that exercise is key to not only physical health but also mental health. Exercise can be a great way to reduce stress levels and get your mind away from work. To help those that might be lacking with the time to fit in a workout or a class at the gym, we have rounded up 4 great home workouts which can be done without leaving the house.

Pull-Up Bars

Pull-up bars are cheap to buy and they’re very useful because you can do so much with them. All you need to do is fit one into the door frame of a room in your house and then you’re ready to work out!

Try this:

Perform 15 pull-ups using the pull-up bar in your door frame, then 10 push-ups, 10 leg raises whilst hanging from the pull-up bar, 10 rows and a 60 second plank. Roll up a bath towel and hold that with both arms while seated to perform the rows; this will help to ensure you keep good form. Perform this circuit 5 times and you’ll feel the effects by the end of it.

Leg Workout

There are a number of home workouts you can do that will have your legs feeling like jelly and looking toned in no time at all. Below we have put together a routine that will guarantee great results!

Try this:

For jump squats, you want to stand upright with your feet shoulder width apart. Squat down until your knees are at a 90-degree angle, then from this position jump back up and go back down into a squat.

Towel deadlifts are the same as weighted deadlifts in a gym but instead of holding a bar, you will hold a rolled up towel. These can be done with straight legs or with a bend at the knee.

Stair jumps are a difficult exercise but a great one! You want to stand in front of a step with your feet shoulder width apart in a squat position. Then you need to jump from that position onto the step with both feet landing at the same time whilst squatting down, and then jumping back off.

Calf raises can be done by standing in an upright position and simply raising up and down on your tiptoes. You can hold on to something to support you if you are struggling to balance.

Perform this circuit 4-5 times for a great burn!

Cardio Workout

Cardio home workouts usually involve running in the garden or running on your street. If you don’t enjoy running, then this workout might be more suited to you.

Try this:

Star jumps are pretty self explanatory and most people will have done a star jump at some point in their life.

Most people will also know what a burpee is but hate doing them. They are very tiring but extremely effective. To perform a burpee you need to stand upright then squat down to the floor with your hands flat on the ground, kick your legs back into a press up position and then tuck them back in, and jump up to a standing position. That’s one repetition!

Boxing is a great workout and very tiring. For the 60 second spar all you need to do is punch with your left and right hands as fast as you can for 60 seconds. Keep your body side-on, your hands up and twist with the punches from your stomach.

To perform high knees, stand in an upright position and run on the spot but unlike a normal run, lift your knees as high as you can. Try to get them to a 90-degree bend.

Knee tuck jumps are similar to high knees but just taking it one step further. Stand upright and jump with both legs at the same time bringing them towards your chest, then touch your knees with your elbows.

Ab Workout

Abs are the thing that most people want and you can get them from the comfort of your home. With abs you need low body fat for them to show, so you could combine the ab workout with the cardio workout so that you develop your ab muscles and reduce your body fat percentage at the same time; resulting in a shredded core!

Try this:

The alternating knee to elbow exercise is performed whilst in the plank position. Take your knee on one side and drive it towards your elbow. Do the same for the other side and repeat.

In and outs are done by sitting down with your hands by your side and legs off the ground. You want to extend your knees until they are straight and then bend them back into a neutral position.

To perform a flutter kick, lay flat on your back with your head off the ground and legs raised. Point your toes and kick your legs up & down whilst tensing your core.

For knee crunches, lay flat on your back with your legs in the air at a 90 degree angle. Put your hands behind your head and bring your chin towards your stomach, eventually so that your elbows touch your knees.

Russian twists can be done with a Swiss ball or some form of weight, but if you don’t have any weight then it’s fine. Sit down with your legs pointing forward and lock your hands together. Then twist the upper half of your body from side to side, with your legs off the floor. Tap the floor with your hands on either side of your body as you twist.

Scissors are done by laying on your back with one leg straight up at 90 degrees and one leg parallel to the floor. You want to hold each leg up for a second or two and then switch in a scissor motion.

Perform this circuit 3 to 4 times for an exhilarating workout.

Summary

All of these workouts can be done from the comfort of your home, saving you time and money. The key to these home workouts is to ensure that you keep your form correct and not to rush the reps. Make sure you feel the contraction in your muscles during every repetition. Adjust the repetitions and number of times you repeat the circuit depending on your fatigue levels. The more you do the workouts, the easier you will find them. This is when you need to increase the reps or add some weight.

I hope you found this article informative. Feel free to incorporate these workouts into your schedule for the new year. Don’t forget to share this article with your family and friends so that they can benefit from home workouts too!

Author: Dillan Patel

I am a fashion enthusiast and the Fashion Director at Bon Vita. My vision is to spread Good Vibes Only #GVO through the faculty of fashion.

I believe that looking good plays a critical role in feeling good; when you feel good you’re in a better state of mind to manifest your desires!

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Image credits: lucilleroberts.com & nossacompany.com