Don’t have time to take that spin class after work anymore? Or do you suffer from social or performance anxiety when exercising in front of groups of people when chances are nobody is even looking at you? No worries! There are so many ways to stay active, burn calories, and get in shape from the comfort of your own home. Here are six great at-home exercises for those days you need to skip the gym or just don’t feel like leaving the house.
Burpees, or squat thrusts, aren’t called “one of the most effective workouts” for nothing. This killer full body exercise activates the chest, arms, core, glutes, and hamstrings. Start off in a standing position, drop into a squat position, place your hands on the floor, kick back into a plank position, then reverse these steps, and repeat.
2. Mountain Climbers
Mountain climbers are a boot camp workout, and I’m tired even thinking about doing them. This insane cardio and core exercise successfully helps to burn stubborn belly fat and strengthen a bunch of different muscles. Incorporate a few reps into your routine every day and you’ll get sexy six-pack abs in no time.
3. Jump Rope
Time to dig through boxes in your parents’ basement, tap into your childhood, and whip out that old school jump rope. If you don’t have a jump rope or want to save your hard-earned five dollars like the thrifty betch you are, jumping jacks are equally as effective. Who knew we were such little geniuses back then?
Do you live in a two-story house or an apartment building with stairs? If so, then substitute the step boxes at the gym for the staircase in your own home. Whether you’re wearing leggings or pajama pants, running or jumping up and down steps is a totally legit cardio and leg workout. I promise your heart will be pounding out of your chest after you complete a couple of stories.
Stretching is amazing for the mind and body—but downward-facing dog isn’t as easy as it looks. Yoga is a fantastic workout that activates your entire body and improves flexibility. You’ll be surprised at how much you actually sweat and how refreshed you feel after twisting, turning, and detoxing those tequila shots from last night out of your body with certain yoga sequences.
6. Workout Programs
No matter if you want to dance Zumba, challenge yourself (aka die) with high-intensity interval training, or try out a fitness influencer-created guide like BBG, there are tons of awesome at-home workout programs to choose from and try in front of your TV or computer.
Never waste your time and gas driving to the gym to work out on boring machines again! Now you can try any of these exercises to save your money on a gym membership and workout at home whenever and however you want. Now you literally have no excuse not to exercise. You’re welcome.
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There are a million online workouts that will drive you batshit crazy looking for every machine, kettlebell, booty band, and yoga mat out there. Like, we’re not always standing in some fully stocked gym with two hours to spare and no one else around. We’ve found that sometimes, for whatever reason, we only have one or two weights, and it would be helpful to get a good workout with minimal equipment. That’s why we created this bomb full body workout that only requires ONE dumbbell, no matter the weight. Perform the reps listed for each of these moves, and then repeat the circuit 2 more times for a quick and efficient workout. Let’s get started:
1. Weighted Jumping Jacks
Jumping jacks are a pretty basic cardio move to get your heart rate up, but adding a weight to it is no joke. People think that in order to warm up, they need to do intense cardio sprints or jump rope for 10 minutes straight, but if you add a weight to a basic movement, you’re getting a better workout in less time. Not only do jumping jacks warm up your shoulders and legs, but by adding a weight, you’re working on your core, too. Try holding the weight with both hands above your head and do 30 jumping jacks total. If that’s too hard, bring the weight to chest height, but do 40.
2. Single Leg Deadlift
People neglect single leg exercises because they think they could just be saving time by doing a move on both legs at the same time. What they don’t realize is that by isolating one leg at a time, you’re actually working on your balance and stability while toning the muscle. That’s why single leg deadlifts are the shit. Stand on one leg and hold your weight in the same hand. Keeping that knee slightly bent, bend at the hip, extending your free leg behind you for balance. Continue lowering the weight until you’re parallel to the ground, and then return to your standing position. Do 10 reps per leg, and remember to move slowly and squeeze your hamstrings with every rep.
3. Low To High Wood Chop
For those of you who don’t know, your obliques are the muscles on the sides of your abs that will completely shape your core if you do enough wood chops. We love this move because it works your obliques and the entire upper ab region, and it doesn’t involve you lying on the floor doing 500 bicycle crunches while holding your breath. For your wood chops, hold the dumbbell in both hands and twist left, so that it’s starting on the outside of your left leg. Then, lift the weight diagonally across your body, ending twisted to the right with the dumbbell above your head. Pivot on your left foot as needed, and do 12 reps on each side.
4. Weighted Squat Jumps
This is another move that will get your heart rate up, and of course it’s a squat, so you’ll feel the burn in your butt. Squat jumps work your glute muscles, which are some of the biggest muscles in your body, so you’ll be burning almost twice as many calories than by running or boxing. It’s low-key amazing. Holding your dumbbell at your chest, squat down and jump up, straightening out your legs in the air and landing in a squat again. Do 15 reps, and if you need to drop the weight, do it. Just try not to rest in between in each jump. Oh, and don’t blame us if you can’t sit down tomorrow morning.
5. Lunge To Curl
The dumbbell lunge with a bicep curl is a combo move, so you’re engaging your leg muscles and arm muscles in one move. Think of it like waiting for your laundry while doing your taxes. Both sound terrible, but you’re getting both done in the same hour and you feel good about it. Anyway, hold the dumbbell at your right side as you step your left foot forward into a high lunge, making sure your left thigh is parallel to the floor. Once you’re in your lunge, curl the weight to your chest, keeping your elbow close to your rib cage. Reverse to return to start, and do 12 reps on each side.
6. Weighted Crunch To Jump
This last move is pretty tough, but we decided to end the workout with a killer ab move, because people have literally been dying for abs since J.Lo circa 2003. The weighted crunch to jump is exactly what it sounds like, and it’s too late to bail now. Lying on the floor with your dumbbell at your chest, do 5 crunches or sit-ups, bringing the weight over your knees each time. Then, roll up to your feet and jump up, still holding the weight. Perform this combo 5 times total. You’re toning your abs while burning calories, so it’s basically the grand finale. Then you can pass out on the couch for the rest of the night! Or drink an entire bottle of wine. Or both.
Even though spring is technically here, it’s still cold AF and the thought of going outside to get to the gym is painful enough to put any human in bed for the night with two bottles of wine and enough takeout to feed a large family.
As much as you don’t want to work out right now, warm weather will show up when you’re least expecting it and you’ll be completely unprepared. Like, you never know when the universe may call upon you to wear shorts again. Maybe today, and maybe the day after it will blizzard. Are you prepared? Luckily, we’ve compiled five moves that will work your whole body without any gym equipment required, meaning you can do them all while standing next to the heater in your room, and all your wine will be nearby for an immediate post-workout reward. Do each move for 45 seconds each with a 15 second break in between each one, then repeat the whole circuit 3-5 times in total. Stop making excuses and get to work.
1. Push-Up To Mountain Climber
Push-ups are mainly meant to build upper-body strength, but adding in a mountain climber will give you a cardio boost while getting your legs and core involved too. Start by doing one push-up. In a plank position, (or on your knees for newbies), place your hands under your shoulders and lower your body until your chest is about to touch the floor, and push back up. Then, run your knees into your chest for 6 reps, keeping your hands still over your shoulders. Keep this pattern going until time is up.
2. Star Jumps
Star jumps sound relatively easy, but you’ll feel the burn within seconds if you’re doing them right. The idea is to get your heart rate up while working your hip abductors, which is a fancy way of referring to your inner thighs. You’ll also work your arms by making a star shape with your body as you jump. Start in a narrow squat with your feet together and hands in front of you. Then, explode up into a high star-shaped jump, separating your legs and arms in the air and then bringing them back together as you land in that same narrow squat. Keep jumping until your downstairs neighbors complain.
3. Plank Shoulder Taps
After all those jumps, you probably hate us, so let’s channel that energy into getting super toned shoulders and a six-pack. The plank shoulder tap is exactly what it sounds like, and it’s a great move to work your core and your shoulders at the same time. Start in a high plank with your hands on the floor underneath your shoulders. Make sure your core is tight and you’re not channeling too much weight into your legs or feet (tip: squeeze your butt.) Pick up your right hand and tap your left shoulder, then repeat on the other side. Alternate for the full 45 seconds. If you find yourself swaying your hips or wobbling from side to side, separate your feet for more stability.
4. Lunge Squat Lunge
This move is all about the lower body, so the goal is to burn out your legs and butt. You should feel this tomorrow. You’ll be alternating between lunges and squats, so you’ll start by lunging toward your right side, then squatting facing frontwards, then lunging toward your left side. The key to an effective lunge is to keep your upper body straight with your shoulders back and relaxed. Step forward with your leg and lower your hips until both knees are bent. The goal is to touch your knee to the floor, or get it about an inch above. Then, squat down, keeping your butt behind your knees, like you’re sitting down on a chair. If you’re feeling energized and you know the movements well, you can add a hop in between in each one to make it harder.
If you’ve ever done a high-intensity cardio class or read any one of our fucking exercise articles, you’ve probably done burpees, and you know the struggle. Burpees are so torturous because they work your entire body and burn more calories than any cardio machine out there, so let’s get ‘em done. Start by standing with your feet shoulder-width apart and your arms at your sides. Then, lower your body into a squat and place your hands on the floor in front of you, jumping your feet back so that you’re in a plank position. Once your body is in a straight line, lower your chest to the floor and then bring it back up as quickly as you can. Then, jump your feet forward, outside of your hands, and jump up with your arms in the air. You’ll def feel these tomorrow, but keep it up and you’ll look unreal by the time it’s actually nice enough to be that girl who shows up to the gym in a sports bra.