Working out from home has become increasingly popular due to its convenience and practicality. With the summer just around the corner, many people are looking to build a better physique. However, it’s possible to achieve this without breaking the bank or investing in expensive gym equipment. In this article, we’ll take a look at 5 essential home workouts that can help build your summer body. The workouts listed here are straightforward, but each is effective in its respective way.
Strength Training: Push-ups
Push-ups are a staple in strength training for a good reason. They’re a compound exercise, meaning they work multiple muscle groups simultaneously. Push-ups primarily target the chest, triceps, and shoulders, but they also engage the core and lower back muscles. By doing push-ups, you can improve your upper body strength and muscle endurance. Furthermore, push-ups can be done anywhere, anytime, and require no equipment.
To perform a proper push-up, start in a plank position with your hands shoulder-width apart, palms facing down. Next, lower your body towards the ground while keeping your back flat, your head aligned with your spine, and your elbows close to your body. Stop when your chest is an inch above the ground, then push up explosively. Repeat for a recommended 3 sets of 10-12 reps. Beginners can start with lowered push-ups or from an elevated surface, such as a chair or bench.
At-Home Exercises: Squats
If you’re looking to improve your lower body, squats are an excellent exercise to include in your routine. They target your glutes, quads, hamstrings, and calves. Squats have many variations, making them versatile and easy to modify as you progress. The best part is, squats don’t require any equipment, and you can do them anywhere, even with a backpack filled with books as resistance.
Start with your feet shoulder-width apart, toes slightly turned out, and either clasp your hands together in front of you or place them on your hips. Lower your body by pushing your hips back and bending your knees. Keep your chest lifted, your weight on your heels, and your knees aligned with your toes. Then straighten back up to the starting position. The recommended number of reps and sets is 3 sets of 10-12 reps, depending on your fitness level. Beginners can start with bodyweight squats or squats with assistance from a chair or wall.
Resistance Band Training: Plank
Planks are a popular exercise to improve core strength. A strong core means better posture and balance, reduce lower back pain, and improve overall athleticism. One of the many great things about planks is that they can be done anywhere and don’t require equipment. However, adding a resistance band to the plank can increase the difficulty, making it more beneficial for your muscles.
To perform a plank, start on all fours with your hands and toes touching the ground. Next, focus on tightening your core and straightening your back, keeping a straight line from your head to your heels. Hold the position for 30 seconds or longer if possible, then rest for 20 seconds before repeating. The number of sets depends on individual fitness levels.
Bodyweight Exercises: Lunges
Lunges primarily work the glutes and quads and enhance single-leg strength. They’re versatile and can be done in different variations, such as forward lunges, backward lunges, and side lunges. In addition, lunges can be done at home without any equipment.
To perform a lunge, start with your feet shoulder-width apart, take a step forward with one foot, then lower your back knee to the ground. Keep your chest lifted and your weight on your front heel. Push back up to your starting position and repeat on the other side. Aim for 3 sets of 10-12 reps per leg. Beginners can start with reverse lunges or with support from a chair or wall.
Cardio Workouts: Burpees and Jumping Jacks
Cardiovascular exercises improve your heart health and endurance. Two popular cardio exercises for at-home workouts are burpees and jumping jacks. Burpees are a full-body exercise that combines strength and cardio training, making them an efficient exercise. Jumping jacks are another great cardio exercise that requires no equipment and can get your heart pumping in seconds.
To perform a burpee, start in a standing position, then place your hands on the ground and jump back into a plank position. Then, bring your feet towards your hands and jump explosively into the air. Complete 3 sets of 8-10 reps, taking a 30-second break between sets.
To do a jumping jack, stand straight with your feet together and arms to your sides. Jump while kicking your legs out in a wide V-shape and raising your arms above your head. Then, jump back to your starting position and repeat. Complete 3 sets of 30-60 seconds, taking a 20-second break between sets.
Conclusion
In conclusion, home workouts are a great way to achieve your summer body goals without the need for expensive equipment or gym memberships. This article shared 5 essential home workouts to help build your summer body, each with its unique benefits. Whether your priority is building strength, improving cardio, or developing your core, there’s something for everyone. By incorporating these workouts into your exercise routine, you’ll see positive changes in your overall strength, endurance, and body composition. Remember, these workouts provide multiple benefits and are accessible to everyone, regardless of their fitness level. Start small, stay consistent, and before you know it, you’ll be closer to achieving your best summer body!
