Effective Home Workouts - Dream Health

Dream Health aims to provide latest information about health, alternative medicine, fitness, yoga and meditation to improve knowledge and life style.

Recent Posts

Monday 24 July 2023

Effective Home Workouts

Going to a gym is not the only solution that allows people to get in a great workout. We can practice workouts at home as well. Remember that effective home workouts can provide more flexibility and can be more efficient. It depends on the way you use your time & equipment to boost your effort. We all need to do exercise to get good health. Remember that good health & weight loss have interconnection.

Suppose you have a higher body mass index. In this case, you could have many disorders like hypertension, diabetes, cholesterol, and other cardiovascular issues. So, to manage such conditions, exercise is very important. Are you diagnosed with diabetes? Then, you can perform effective home workouts to maintain blood sugar levels. Before knowing about effective home workouts, let's know the benefits of these kinds of workouts.

  • People don't need to leave their houses or don't need to perform exercise at any specific time. 
  • Several workout options are available to choose from. While you can use an app, you can also watch a video or livestream classes. 
  • Don't need to pay gym membership fees. Besides, you do not require costly equipment to get a great workout.

What is an Effective Home Workout?

For doing an effective workout, you neither need equipment like heavy-duty weights nor need to invest a lot of time. Just working out for ten minutes at a time (regularly three times) is as effective as one 30-minute session. Those who stay in a multistory apartment building can walk up & down the stairs a few times. It helps to boost the strength of your legs. These are some ideas you should keep in mind before you start working out:-

  • Make sure that you have sufficient space for doing your workouts. It can be a spot in the den, bedroom, patio or backyard. There should be sufficient area for a yoga mat so that you can stretch your arms in every direction except hitting anything. 
  • For setting days and times to exercise, you can set an alarm or reminder on the smartphone. If you need motivation, you can team up with your friend or family member. Moreover, you can be motivated by fitness tracking or workout apps and videos. 
  • For warming up, you can do walking, cycling or jumping jacks. Whereas, to cool down yourself, you should try light stretching & marching. 
  • You can jump rope, listen to your favourite songs & dance, walk outside or do aerobics to mix up cardio. Once your heart rate is up, you can say the workout is good. 
  • If you perform bodyweight activities correctly, remember that these are as effective as weight-lifting that can help to build muscle. 
You need to modify the workouts & increase the intensity and the duration over time to make the most of it. Some great workouts for reducing body weight are planks, lunges, squats, stair-climbing and pushups. Try to repeat every workout to up the ante of your body weight circuits. 
You should take help from an expert or professional who teaches you the correct form of exercise. Before trying new activities, you can watch an online tutorial. The Centers for Disease Control and Prevention says that we should exercise up to 30 minutes daily and at least five days weekly.

Effective home workouts:

Aerobic Exercises:

One of the most effective home workouts for reducing body fat is walking. Walking puts minimal stress on your joints and you can incorporate it into your regular activities. Several studies say that a person weighing 70 kg can burn around 167 calories when they walk for 30 minutes at 6.4 kph. A person can reduce body fat by an average of 1.5% and 2.8 cm waist circumference by walking 50-70 minutes three times weekly.

Remember that Jogging and Running can help you to lose weight in a great way. These body-integrated super effective home workouts strengthen your legs. Additionally, these are effective for reducing belly fat. What differs running from jogging is the pace. If you jog, the speed should be between 6 – 9 kph, whereas running is around 10 kph. The most effective workouts: running and jogging can burn 372 & 298 calories per 30 minutes respectively. 

Combining these exercises can improve muscular strength and maintain body weight to keep you healthy.

Exercise Pattern:

  • First, you must walk for 15 minutes. 
  • Then, boost the speed and start Jogging, which you need to do for 15 minutes. 
  • You should run for another 15 minutes, increasing the pace. 
  • Now, you have to decrease the speed and do jogging for 10 minutes. 
  • Finally, you should try to keep your body relaxed by slowing down the pace & walking for five minutes. Skipping or Jumping Rope:

This complete body workout can boost muscle strength and metabolism and burn several calories within a short period. When you do these regularly, it helps to ease depression and bring in calmness. This effective home workout increases your heart rate, as a result of which blood gets pumped quickly across your body. Thus, you can keep your heart in a better and healthy condition. 

This exercise takes care of the lungs and also the heart. Losing weight means burning more calories than the amount of intake. Skipping helps to burn calories around 1300 per hour.

Exercise Pattern:

  • On a flat surface, you need to stand while keeping your back straight. 
  • Keep your feet together, and then point them straight. 
  • Then, you should keep your hand straight and point downwards near your thighs. 
  • After that, you must jump off the ground to allow the rope to pass under your feet. Then, bring this back. 
  • At last, you need to constantly repeat the steps and increase the jumping speed. 

Push-Ups and Pull-Ups:

This exercise is very popular, and we can do this anytime at any location and at any time. To do this exercise, we need to push our bodies away from the ground. Thus, we can exert energy, which helps to burn calories. These exercises focus on the bigger muscles in your upper body, on the chest, shoulders, back, biceps, and triceps. These effective home workouts can strengthen the core muscles to make your body healthy.

Push-ups can help to build more lean muscles in the chest, shoulders, biceps, and triceps. 

You can practice these effective home workouts to build muscle mass for weeks, months, or years.

Exercise Pattern:

  • You should first find anti-slippery and flat surfaces. 
  • Then, you need to place your hands facing in the front direction & slightly wider than your shoulder width.
  • Set the feet together in a comfortable position. You can keep your feet further apart until you get the proper balance. 
  • After that, you need to bend your shoulders towards the floor. Then, you need to push up back & straighten the arms. 
  • You need to repeat these workouts for 15 reps and 3 sets.

How can you try a full-body resistance workout at home?

We are going to mention a few full-body resistance and simple effective home workouts that require some additional resistance. However, to do this exercise, you don't need to get dumbbells or don't need to use resistance bands. Using tinned beans for resistance can make the job done.

  • Alternating lunge and press 
  • Squat curl and press 
  • V-sit overhead boxing 
  •  Row and press (left side) 
  • Row and press (right side) 
  • Front raise into side raise 
  • Running arms

Home resistance workout with a Baby:

For doing this workout, you will need an 8-month-old baby or whatever resistance you have at your home. Hence, you need to try the seven workouts for 30 seconds each. You need to repeat this sequence four times daily.

  • Reverse lunge (right side) 
  • Reverse lunge (left side) 
  • Squat and press 
  • Kneeling push up and kiss 
  • Plank 
  • Sit up 
  • Baby kayaks

Seven moves to burn fat without any equipment:

You can try these seven workouts to burn fat without using any equipment. These exercises allow you to lose weight from the comfort of your home.

  • Burpees 
  • Jump Squats 
  • Split lunge jumps 
  • Push-ups 
  • Mountain Climbers 
  • Plank up-downs 
  • Bicycle Crunches

Home workout to tone your abs:

These are the effective home workouts you should try to tone your abs.

  • Swing Sit-Ups 
  • Toe Taps 
  • Kneeling Plank 
  • Lying Leg Raise – Left Side 
  • Lying Leg Raise – Right Side 
  • Supported V Sit 
  • Alternating Kneeling Shoulder Touches

Are you a beginner? Then, you need to start doing these exercises thirty seconds each and take a break for 30 seconds in between them. When your strength is increased, you can go for longer and try to do every exercise for one minute.

Home workout to tone your legs:

  • Squats (20 reps) 
  • Forward-back lunges (10 reps each leg forward and back) 
  • Calf raises (20) 
  • Static lunge (10 each leg) 
  • Squat Jumps (10) 
  • Side lunges (10 each leg) 
  • Side Leg Raises (10 each leg)

You need to repeat them 3-4 times.

Home workout to tone your upper body:

  •   Renegade row (10 reps per side, 20 in total) 
  • Push-ups (20 reps) 
  • Curl & Press (20 reps) 
  • Arm Curls (20 reps) 
  • Overhead tricep extension (20 reps) 
  • Lat raise (20 reps) 
  • Side Plank with Resistance (hold 30 seconds per side)


You can go to the gym if there are fitness instructors to guide you. But it never indicates that home workouts are not effective. You can consult your doctor before starting home workouts, mainly when you are undergoing a medical condition or are recovering from an injury.

Frequently Asked Questions

Q. Is it possible to lose weight with just exercise?

No, it isn't possible to lose weight with exercise only. You need to do regular workouts with a proper diet. It is necessary to follow both strictly to achieve the desired results.

Q. How often should one work out to see results?

You need to work out daily to get in good shape. We recommend you work out at least two to three times per week instead of once in a while.

Q. Can you lose weight in a week?

You can lose some weight in seven days, but you must maintain a strict diet & work out daily. You can try intermittent fasting to create conscious changes in the daily lifestyle.

No comments:

Post a Comment

Note: only a member of this blog may post a comment.