Check out the top 10 exercises to get fit at home.
Trying to get fit at home has its pros and cons. The biggest positive is the fact that you can do it at any time, it is free and anyone can do it. Some of the negative sides is that you could get bored doing the same exercise over and over, it can be difficult for some people to progress to get really strong and could be demotivating to do it by yourself inside your own house.
Nevertheless, getting fit should be something everyone aims for. And if your excuse is money or time, then this is the right article for you to read. The top 10 exercises to get fit at home were first shared by sports teacher and YouTube fitness guru Alex Lorenz. He is the co-founder of Calisthenic Movement and has trained Calisthenics since 2012, uploading videos regularly for those people interested in getting in shape using only their body weight.
See more below.
Top 10 Exercises to Get Fit At Home
Before we jump into this list of the top 10 exercises to get fit at home, one thing you should know. Lorenz did not include exercises that require minimum equipment such as jump rope or even a pull-up bar (that is why you won’t see the pull-up in this list, although it is an incredible bodyweight exercise for you to do).
In this list, however, you will see exercises you can do without any equipment or those you can do with the help of your own furniture. Let’s get down to the nitty-gritty.
Here are Lorenz’s top 10 exercises to get fit at home:
- Jumping jacks – coordination and endurance
- Pike walk – shoulder and core focused
- Push-ups – easy to progress for beginners all the way to advanced athletes
- Side-plank raises – target the often neglected obliques, abductors and adductors
- Knee raises – abdominal, triceps, shoulders and lower traps
- Rows – back exercise with benefits for the arms
- Swimmers – target your back, glutes and hamstrings to some degree
- Easy bridge – posterior chain, shoulder mobility, stretches the pecs, biceps and front delts
- Squats – a must-do exercise for your lower body
- Lunges – quads, hamstrings and glutes exercise, unilateral movement
Lorenz also mentioned a couple of honourable mentions:
- High knees
- Glute bridge
- Calf raise
- Chair dips
- Hollow body hold
There are pros and cons for each and every exercise listed above. See below the full video for a quick rundown of each of the top 10 exercises to get fit at home and why you should do one or the other, depending on what your goals are.
Losing Weight and Transforming Your Body
Although you’ve seen a list of the top 10 exercises to get fit at home and those movements can help you lose weight, you should know the mechanical basics of how to lose weight and transform your body.
Basically, you need to understand calorie balance. Calorie balance is the ratio between calories taken in and calories expended in any one individual at any given time. This is the most important factor when it comes to changing your weight. What you actually need on a daily basis will be individual to you based on your age, lifestyle and fitness habits.
There are 3 states of calorie balance:
- Negative calorie balance (hypocaloric diet)
- Calorie balance (eucaloric diet)
- Positive Calorie balance (hypercaloric diet)
What you want to be is in a negative balance or caloric deficit. A caloric deficit means you are consuming less energy than what you are using throughout the day.
In other words, you are eating fewer calories than you are burning and when that happens, you are in a caloric deficit.
Some people might call it a diet and as with any diet that aims at losing weight, you must be in a caloric deficit, otherwise, you will not lose weight.
As long as you burn more calories than you consume, you will lose weight. Our list of 70 bodyweight cardio exercises will help you burn more calories, thus increasing the amount of weight you will lose.
Cons of Doing Bodyweight Exercises
The good thing about calisthenics is that there are not many downsides to doing it. After all, since when is doing bodyweight workouts bad for you? It is not. So what are the disadvantages of doing calisthenics?
- No bulking – if you are looking to get ripped with giant muscles, your best bet is to do powerlifting and stick to the gym. Bodyweight exercises will get you fit, but a more lean-looking physique.
- Not great if you are recovering – if you had surgery or are doing physical therapy, calisthenics will not help you, and could potentially injure you even further. Bodyweight exercises are fundamental, but you are still lifting a lot of weight, whereas in a gym you can strengthen your leg by lifting literally any weight you want.
- You can hit a plateau – when you start training, you want to keep progressing, and that can be tricky or disappointing when doing calisthenics because you will only use your body weight. Weight training is easier, you just add more weight, but with calisthenics you need to find ways to challenge yourself more utilizing the only weight you have available.
When it comes to bodyweight exercises, there are several principles that you should definitely follow to maximize your results and ensure safety:
- Proper Form and Technique: Focus on maintaining correct form and technique throughout each exercise. This helps target the intended muscles effectively and reduces the risk of injury. Start with proper alignment, engage the targeted muscles, and execute each movement with control and stability.
- Progression: Progression is key to continuously challenge your muscles and stimulate growth. As you get stronger, gradually increase the difficulty of your bodyweight exercises. This can be achieved by adding variations, increasing repetitions or sets, adjusting leverage or range of motion, or incorporating advanced progressions.
- Full Range of Motion: Perform exercises through their full range of motion, aiming for a complete extension and contraction of the muscles involved. This ensures that you engage the muscles fully and enhances flexibility and mobility.
- Balanced Routine: Include a variety of bodyweight exercises that target different muscle groups to create a well-rounded routine. Balance upper body, lower body, and core exercises to avoid muscle imbalances and promote overall strength and stability.
- Consistency and Frequency: Consistency is crucial for progress. Aim to perform bodyweight exercises regularly, ideally 2-3 times per week or more, depending on your goals and fitness level. Consistency over time leads to improved strength, endurance, and muscle development.
- Proper Warm-up and Cool-down: Before starting your bodyweight workout, warm up with dynamic stretches or light cardio to increase blood flow, loosen up the joints, and prepare the muscles for exercise. Afterwards, cool down with static stretches to improve flexibility and promote recovery.
- Listen to Your Body: Pay attention to your body’s signals and adjust the intensity or modify exercises as needed. Respect your limits and avoid pushing yourself to the point of pain or excessive fatigue. Gradually progress while being mindful of any discomfort or signs of overexertion.
- Rest and Recovery: Allow your body sufficient time to rest and recover between workouts. Muscles need time to repair and grow stronger after exercise. Incorporate rest days into your routine and prioritize sleep and proper nutrition to support recovery.
- Adaptability: Bodyweight exercises can be adapted to various fitness levels and settings. Whether you’re a beginner, have limited space or equipment, or prefer home workouts, bodyweight exercises offer flexibility and versatility.
- Enjoyment and Sustainability: Choose bodyweight exercises that you enjoy and can sustain in the long run. Find variations and progressions that challenge you while keeping your workouts engaging and fun. Enjoying your workouts increases adherence and helps you stay motivated.
Remember to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program, especially if you have underlying health conditions or injuries.