Working from home is a challenge, but working out from home can be even more stressful. It’s just not the same as going to the gym!
Let’s get real: It’s not like we all had a cable workout machine, a flat workout bench, a back extension machine, a dual grip medicine ball, and a lower body machine waiting in the basement in case something crazy happened that caused almost all the gyms to close down. But alas, it seems we should have been more prepared.
It’s long been time for us to improvise. If you need inspiration for at-home workouts that require hardly any equipment, you’ve come to the right place!
These are three of the quickest and most effective workouts you can do at home with simple, affordable equipment.
1. Resistance-Band Blast
For this full-body workout from Nick Harris-Fry at Coach Magazine, all you need are resistance band straps. There are varying types of bands that you can buy depending on the workout you’d like to do.
For this one in particular, you want to use a small looped band for stepping into and placing above or below your knees, and a large looped band that will wrap around your shoulders while you stand on it.
- One-arm bicep curl (One set, 12-15 reps each side)
- Flye – A chest exercise (One set, 12-15 reps)
- Front squat (One set, 8-15 reps)
- Side-lying hip abduction (One set, 10-12 reps each side)
- Glute bridge (One set, 10-15 reps)
- Splitter – A shoulder exercise (One set, 8-10 reps)
- Lateral walk (One set, 8-10 steps to the left and to the right)
- Press-up (One set, 5-15 reps)
- Squat to overhead press (One set, 8-10 reps)
2. Waiting for Weights
As we wait for the return of a more normal reality, we must look inward to find the inspiration we need to intensify our workouts. And today, we’ll show you how to take a simple jump rope exercise from good enough to gains.
All you need, of course, is a good weight rope – you can find them for very affordable prices online. Then, try one of the many simple jump rope exercises from Martin Rooney, C.S.C.S. at Men’s Journal. This particular workout is just one out of several quick and solid recommendations he offers. It’s sure to give you a solid burn if you have a nice weighted training rope:
1. Forward Jump: 60 seconds
Jump over the rope with both feet on every revolution, swinging the rope forward (the most basic jump).
2. Side-to-Side: 60 seconds
Jump a few inches to your left as you swing the rope. Then to your right. Get into a rhythm.
3. Backward Jump: 60 seconds
Swing the rope backward for each jump.
4. Single-Leg Jump-Left: 60 seconds
Jump on one foot; land softly.
5. Single-Leg Jump-Right: 60 seconds
Jump on the other foot.
3. Squat Squad
Squats are pretty much the best home workout ever. If you can find yourself an affordable squat rack, you’ll be able to do some of the exercises found on Fitness Rush at home like a pro.
Here are just a few of the amazing exercises you can do with a squat rack:
- Overhead press
- Barbell lunges
- Hanging Leg Raises