Workout Routines at Home

Workout Routine at Home - 17 full-body workouts that will challenge every single muscle in your body. 15-25 minute workouts. Check your workout videos and try today.

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17 Workout Routines You Can Try Today (At Home)


In this article, I will share with you 17 workout routine ideas that you can try at home, outdoor or while being on vacation. 

No equipment needed. 15-25 minute workouts. 

Now without wasting any valuable time, let's jump straight-forward to your 17 at home workout routines. 


4 Beginner Workout

Routines At Home



Your Workouts Details


Beginner Workout Routine at Home - 1

Do 5 rounds of the following bodyweight exercises: 

  • Negative Push Ups – 8 repetitions with 4-5 seconds eccentric movement
  • Jumping Bodyweight Squat with 4 seconds isometric hold
  • Knee to same elbow alternating slow raise – 10 total repetitions (5 per leg)

No Rest Between Exercises. 

Rest Between Rounds: 120 seconds.


Beginner Workout Routine at Home - 2

Do 5 rounds of the following bodyweight exercises: 

  • The Grounding Lunge – 20 total repetitions, 10 per side (alternate both legs)
  • Negative push ups – 8 repetitions with 3-4 seconds eccentric movement
  • Crab Toe Touches – 14 total repetitins, 7 per side

No Rest Between Exercises. 

Rest Between Rounds: 120 seconds.


Beginner Workout Routine at Home - 3

Do 5 rounds of the following bodyweight exercises: 

  • Speed Burpees – 10 repetitions
  • Negative Push Ups – 8 repetitions with 3-4 seconds eccentric movement
  • Half squat iso hold to reverse lunge – 10 total repetitions (5 per leg)
  • Plank to push up – 10 repetitions (5 per arm)

No Rest Between Exercises. 

Rest Between Rounds: 120 seconds.


Beginner Workout Routine at Home - 4

Do 5 rounds of the following bodyweight exercises: 

  • Negative Push Ups – 8 repetitions with 3-4 seconds eccentric movement
  • Forward to reverse lunge – 20 total repetitions (switch your legs on 10th repetition)
  • Circle Bear Crawl – 4 circles

No Rest Between Exercises.  

Rest Between Rounds: 120 seconds


4 Easy Beginner Workouts


Beginner Circuit Workout Routine at Home - 1

Do 4-6 Rounds of The Following Exercises:  

1. 1,5 Bodyweight Squat - 14 repetitions  

2. Push Ups - 10 repetitions

3. Reverse Lunge - 16 repetitions (8 per leg) 

4. High Knee Run - 50 repetitions 

5. Mountain Climbers - 30 repetitions 

No rest between exercises.

Rest between rounds 120 seconds

 

Beginner Circuit Workout Routine at Home - 2

Do 4-6 Rounds of The Following Exercise:  

1. Bodyweight 1,5 split squat - 16 repetitions (8 per leg) 

2. Push ups - 10 repetitions 

3. Lunges - 20 repetitions (10 per leg) 

4. Plank to Push Up - 10 repetitions (5 per arm)

No rest between exercises. 

Rest between rounds: 120 seconds

 

Beginner Circuit Workout Routine at Home - 3

Do 4-6 Rounds of The Following Exercise:  

1. Alternating Push Up with Rotation - 10 repetitions (5 per side) 

2.  Jumping Lunge with a Hope - 20 repetitions (10 per leg) 

3. Plank to Arm Raise - 10 repetitions (5 per arm) 

No rest between exercises.

Rest between rounds: 120 seconds


Beginner Circuit Workout Routine at Home - 4

Do 4-6 Rounds of The Following Exercise:  

1. Speed Burpee - 10 repetitions 

2. Push Up to Shoulder Tap - 10 repetitions 

3. Side Shuffle with Ground Touch - 8 Lengths (3-4 steps per side) 

4. Circle Bear Crawl - 4 circles

No rest between exercises.

Rest between rounds: 120 seconds


3 Bodyweight Workout

Routines at Home


Full Body Workout Routine at Home - 1

Do 5 rounds of the following exercises: 

1. Speed burpee to jumping lunges (1 rep for for both legs) - 10 times 

2. Switch explosive push up - 20 repetitions 

Rest between rounds: 120 seconds 


Full Body Workout Routine at Home - 2

Do 3 rounds of: 

1. High knees - 10 repetitions 

2. Speed burpee - 1 repetition 

3. Straight punches - 10 repetitions 

4. Speed burpee - 1 repetition 

This is one set. You have to move through 10 sets to close 1 round of your workout. The whole sessions is 3 full rounds. 

Rest between rounds: 3 minutes 


Full Body Workout Routine at Home - 3

Do 5 rounds of the following exercises: 

1. High knee run - 30 repetitions 

2. Spiderman push up - 10 repetitions 

3. High knee run - 30 repetitions 

4. Jumping lunges - 20 repetitions (10 per leg) 

5. High knee run - 30 repetitions 

6. Crab toe tap - 20 repetitions 

7. High knee run - 30 repetitions

Rest between rounds: 3 minutes 


3 Bodyweight Circuit 

Workout Routines at Home


Workout Routine at Home - 1

Do 3 rounds of the following exercises: :

1. Cross body jumping jack - 50 repetitions

2. Tripod Extension - 20 repetitions

3. Cross body jumping jack - 50 repetitions

4. Lunge runner (count the arm movement) - Left leg - 50 repetitions

5. Lunge runner right leg - 50 repetitions

6. Cross body jumping jack - 50 repetitions

Rest between rounds: 120 seconds 


Workout Routine at Home - 2

Do 4 rounds of the following exercises:

1. Predator jump jack - 10 repetitions

2. Wounded bear crawl - left leg - 4 lengths 3 steps per length

3. Wounded bear crawl - right leg - 4 lengths 3 steps per length

4. Predator jump jack - 10 repetitions

5. Sprinter step - 16 repetitions (8 reps per leg)

6. 3 way push up - 15 repetitions

7. Predator jump jack - 10 repetitions

Rest between rounds: 120 seconds 


Workout Routine at Home - 3

Do 6 rounds of the following exercises:

1. Speed burpee - 10 repetitions

2. Side crawl - 3 steps to 3 push ups - 4 total lengths 3.

Tuck jump - 10 repetitions

Rest between rounds: 120 seconds


15 Minutes Cardio

Workout Routine at Home


Do 4 Rounds of The Following Exercises:

1. High knees - 10 repetitions

2. Speed burpee - 1 repetition

3. Straight punches - 10 repetitions

4. Speed burpee - 1 repetition

This is one set. You have to move through 10 sets to complete 1 round of your workout. The whole sessions is 3 full rounds.

Rest between rounds: 3 minutes 

PS: Apologies about the mistake at the end of the video. It says 2 more rounds to go, but they are actually - 3.  


22 Minute Full Body

Circuit Workout Routine at Home


Do 8 Rounds of The Following Exercises:

1. Skater jump - left and right - 1 repetition per side

2. Side shuffle - 3-4 steps per side 

(Rotate these 2 exercises for 5 total times)

3. Bear crawl to pushup (forward and backward crawling) - 10 repetitions. You have to do 10 total push ups. That will include 10 bear crawls as well (3 steps per length). 

This is one full round. 

Rest between rounds: 90 seconds


18 Minutes Bodyweight

Workout Routine at Home


Do 8 Rounds of The Following Exercises:

1. Walking lunge with switch - 2 lengths, 6-8 steps per length (count only the steps not the switch)

2. Bear crawl to jump squat - you aim to hit 10 jump squats. That will make 10 bear crawls, forward and backward of 5-6 steps per length with 1 jumping squat at the end.

3. Crab toe taps - 20 total repetitions.

Rest between rounds: 90 seconds


What Makes These 17 Workouts 

So Great For You? 

Workout Routines at Home 2


All of the 17 workout routines at home are circuit training workouts. The average workout duration is 20 minutes. And if you're asking now what makes these workouts so great for you, I will answer your question right away. 

Doing lots of work in a very tight frame. This means that you have to perform lots of exercise repetitions in 15-25 minutes time.

By doing that, you'll work a lot on improving your strength endurance, cardio and conditioning. 

Every muscle in your body will be engaged to work. That will push your body to burn more calories and experience the post-workout "after-burn" effect. That will mean that your body will burn excessive calories hours after your workout is done. Cool, right? 

And not last, you'll equally work on both your aerobic and anaerobic systems. Which is also a win-win approach for you. 

And not last, it's dynamic and fun workout that will challenge your brain to think and not get bored by doing one exercise for multiple sets with long rests between. 

Hey, just in case you want to learn more about the circuit training workouts, check the ultimate circuit training guide here.



Why The Bodyweight Workouts?

Workout Routines at Home 3


The bodyweight workouts are an astonishing way to get and stay in a great shape for a whole year round. What are the benefits? Less to none risks of injuries, hundreds even thousands of exercise and workout varieties, you can do these anywhere you like (a place of your convenience), you can use cardio or strength focused bodyweight exercises/programs which provide you with literally anything needed to either build muscle or shred body weight. 

Additionally, every single bodyweight exercise that you can do can be upgraded or downgraded by progression or regression. You will only have to change the angle or position of your body and boom - you have a completely new exercise with a totally different demand for your body. 

You will not waste time by visiting the GYM, wait for the equipment or be stuck in the traffic while travelling to your GYM. Ah, yeah, it's FREE and you can do this anywhere, anytime. 


Do You Need To Be An Athlete To Become Proficient With The Bodyweight Workouts?

Workout Routines at Home 4


For the last years, the Calisthenics sport became really popular. You can easily find on Instagram or YouTube these acrobatic, super-shredded boys that make unbeleivable things with their bodies on the pull up bars, gymnastic rings, on the ground or on the parallets. 

I respect these athletes and admire them. 

But do you need that level of proficiency, strength and skills to have a good connection with your body and perform intense bodyweight workouts at home? 

I don't think so. 

Truth be told - you don't have to be an athlete or acrobate to become proficient with the bodyweight workouts. You can easily pick 3-4-5 bodyweight exercises, combine these into a circuit training workout and you have a solid session that you can do at home. 

If you're a hard-working person with tons of responsibilities that you meet on a daily basis and the only thing you need is to shred body weight, have more energy and feel stronger and more endured, so your life benefit from these, then....

 


Circuit Training Workouts

The Busy Man's Weapon For Getting FIT and Shredding Weight - FAST

Workout Routines at Home 5


If you're lacking time to visit the gym and want to get ripped, lose body fat and skyrocket your cardio, conditioning and energy levels, then the circuit training workouts are your very best option you can try at home. No doubts about it. 

The secret is the volume of work you'll have to perform in a tight time frame. I have done workouts with 300 even 400 bodyweight exercise repetitions in 20 minutes! Now tell me that you cannot get pump without using weights!

The best part is that you can literally workout right next to your bed, and in front of the TV (don't watch TV while working out - PLEASE). 

The circuit training workouts usually consists of 3-4-5 exercises combined into a circuit frame. You have to move through all of these movements one after each other until you finish your round. Once the round is done, you have a certain rest recommended to be followed. 

Your muscles will burn, your heart will beat like crazy and you will sweat - a lot. And let's not forget, you'll never get bored with the circuit training workouts. Taking the fact that you have 3-4-5 exercises to perform, your brain will constantly be engaged to think about the technique of the current bodyweight exercise that you perform, what comes next, how to control the tempo, how to breath more effectively etc. 

Lots of things happen when you're in the zone and working out while moving from one exercise to another. This is my most prefered training style. It works, especially if you want to shred weight.

If your goal is to gain muscle mass, then I would recommend a different approach. However, if being constructed properly, the circuit trianing workouts could be used as a muscle building routines as well. But the frame will be different compared to these 17 routines that I've shared with you today. 


17 At Home Workout Routines

You Can Try Right Away!

Workout Routines at Home 6

I will be honest, making excuses to avoid working out is part of the human nature. We live in a society that's constantly pushing you to multitask and do tons of things on a daily basis. But all of that is exhausted in some way. 

And very often, all of us will choose to scroll the social networks or watch Netflix all day long instead of workout intensively for 20 minutes and care for our bodies in that matter. 

However, now you have 17 fresh and intense workout routines you can try at home with 0 equipment required. 

The only thing you need is to give these workouts a try and let me know what you think once you're done. 

Trust my knowledge and get results. It's that simple.


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Customized Training Plan

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Not Just a Customized Training Plan. What Will Make The Difference For You Is The Outstanding Coaching Support That You Will Receive.

Here's What You Get: 

  • A 100% customized training plan based on your goals, lifestyle and needs. 
  • Your individual training plan can be adapted for a home, outdoor or travelling application - bodyweight workouts, jump rope and resistance band mobile workouts as well. You'll be able to perform your workouts literally - anywhere!  
  • High-intense, complex bodyweight exercises that will get you fit, help you lose more body fat and skyrocket your energy levels, stamina and endurance. 
  • Functional training plan that will fit your needs - you pick the duration and frequency of your workouts - your customized training plan can be build for 3,4,5 6 even 7 workouts per week. In addition, your program can be created based on your available time to workout - it can be from 12-15 minutes to 45-60 minute workouts.
  • 100% Access to Your Coach - Yepp, that's me. I will provide you with the support that you have never experienced before. Whatsapp, email or live chat support through my website. You'll never feel alone in this journey. I promise you that.
  • If you're looking for effective workout routines that will deliver sustainable results, then click the button below or simply hit the LIVE CHAT BUTTON so we can have a nice and friendly chat about your training goals and how precisely I will help you achieving them. And don't worry, I will never push you to buy. I'm not a fan of the hard-sales. 🙂 
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Summary


The Ball is in your court now. 

17 workout routines you can try at home, without any equipment at all, you'll not have any more excuses to not be in shape anymore! 

Even if you're a beginner in the training field, then I have given you 8 beginner bodyweight workout routines at home. 

The rest of the videos are for an intermediate training level. However, you can easily customize these routines and make them suit your needs. 

If the workouts are too intense for you, simply decrease the repetitions for all of the exercises with 30%. 

That way, you'll able to endure the whole circuit and complete your workout.

Are you a fan of the workout routines at home, or you prefer to workout besides other people at the GYM?

Comment below! 

Thanks for reading! 

Big Love

Coach Vlad

PS: What to Read NEXT? 

20 Minute Bodyweight Circuit Training Workout at Home

And here you can check out another great 15 workouts provided by Nerd Fitness! 



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