Workouts result in a lot of benefits. To live a healthy life, people are encouraged to exercise, eat well, get quality sleep, avoid stress, and so on. With the year we are having, the pandemic and all the other things happening, it is difficult for most gyms to open. That should, however, not stop you from working out. You can easily turn your house into a gym and make the most out of this situation. When your house is your gym, you don’t have to worry about things like having to travel to workout or gyms being overcrowded and full of distractions.
If you are a man and you want to be ripped or even lose pounds, here are some workouts at home that you can try.
When you are working out from home, you don’t need a lot of equipment, and most of your exercises will be bodyweight exercises, which come with advantages of their own.
Here are some of the advantages associated with bodyweight workouts:
Bodyweight exercises use your body as resistance. What this means is that mostly they require little to no equipment at all. You might buy a yoga mat, a pull-up bar, and other cheap equipment, but mostly they are not expensive. This makes them accessible to everyone, even people who do not have money.
Are you bored at work? Why not do some push-ups? Most of these exercises can be done at any place, at any time, since, for one reason, they do not require a lot of space. You can do them in your house, in the office, at a parking lot, and just anywhere you wish. Secondly, since most of them don’t require any equipment, it means that you don’t have to go to where the equipment is to do them since your body is the needed equipment and you are always with your body.
The other reason for this is that they are easy to do. Most of these exercises don’t require physical guidance, especially in this era of smartphones. You want to do a crunch, and you don’t know how to do it properly? You can just Google how to do a crunch properly and see the thousands of results you’ll have from articles to infographics, explaining the whole to very well taken videos on the same. At this age, you have no excuse for not working out.
Most people think that for exercises to be effective, you need to go to the gym and lift as much weight as you can. This is not true. Bodyweight exercises can help you achieve your weight goals or body goals. Do you want to lose weight? Or you want to be more toned? Do bodyweight exercises, and you’ll achieve your goals.
Without the necessary balance and flexibility, working out becomes so difficult. Anyone who works out needs to be flexible and have the required balance. Exercises that work the core are instrumental in providing these two things. Examples of exercises that work the core include sit-ups, planks, and crunches. All these are bodyweight exercises, and hence they help with flexibility and balance.
Those are some of the benefits associated with doing bodyweight exercises. Now, since you’ve seen the general benefits of some of the exercises you’ll be doing, I am sure you are already moving things around trying to create some room where you can be getting your workouts done. Now all you need are examples of workouts you can do, and that is what we are going to highlight next.
Read More: Bodyweight vs Weights: Which One Caters To Your Fitness Goals?
One of the reasons most people join gyms is to build muscles and strength. What if we tell you you can get ripped just at the comfort of your house? Here are examples of exercises you can do at home to build muscles and strength.
Push-ups are good exercises to help one get strong. If not done with the right form, they can cause injuries and may not be effective. Here is how to do them (2):
This is yet another exercise that will help you build strength. It works several muscles at once, which is a nice thing.
How to do it: (4)
This exercise will also help build muscles and strength.
How to do them (10):
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Having a six-pack is almost every man’s dream. Everyone who has tried getting them knows it requires a lot of work to get rid of that pot belly. Here are some exercises that can help with that.
Crunches, in general, are highly effective when it comes to working one’s abdominal muscles, and the same is true when it comes to bicycle crunches.
How they are done (9):
Another exercise that will help you get that six-pack.
How they are done (10):
This is yet another common exercise effective in working your abdominal muscles and other muscles as well.
How they are done (1):
Read More: 14 Day Plank Challenge To Build A Killer Core And Lose Weight
Can you really say you have worked your abdominal muscles without doing sit-ups? Here is how they are done: (2)
It is important to know how to do a crunch properly so that you do not injure yourself when attempting to do one. Here is how you do them (4):
Squats mostly work the glutes, quads, and hamstrings. Apart from that, they also work on the back muscles and core.
How to do Squats (2):
At the end of the day, one needs to make sure they work every part of their body, and here are two exercises that will engage most of your muscles.
This is a variation of the normal squat, but it is a bit advanced.
How to do a pistol squat:
This exercise is effective in working out the glutes, lower back, chest area, arms, and pretty much most of the muscles (2).
How it is done:
It is important to know that all these exercises will help with weight loss, and hence if your goal is to lose weight, you can do any of the highlighted exercises. Since most of the exercises are strength-training exercises, they help one lose weight by building muscles. Muscles have a higher resting metabolism compared to fat mass; this thus enables the person to burn more calories, leading to weight loss.
If you want to make the workouts more effective, you can also increase the intensity by either adding a resistance band or even dumbbells to your workout. This goes without saying, but if you have been unfit for a time, you need to ease yourself into these exercises. Start by warming up before starting the workouts. You can warm up by stretching or even jogging on the spot due to the limited space. Do not do more than you can handle, and listen to your body at all times. It is also recommended you see an expert before you try any new workout program.
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Using the exercises we’ve highlighted above, we have created a workout plan you can follow just to make things easier for you. Here it is:
That is a seven-day workout plan you can follow right at the comfort of your home.
Those are some workouts at home for men to try. Just like all exercises, these exercises are associated with all the benefits you would get from going to the gym and working out. One of its benefits is to help with weight control (8). If you want to lose weight, a calorie deficit diet and exercise is the way to go. Being overweight or obese is associated with many diseases that are likely to lower your quality of life.
To reduce the risk of getting such diseases, you need to control your weight, and you can do that by working out. Exercising also helps improve one’s mood. This is due to the release of the so-called ‘happy’ hormone when you workout. This makes you have a better mood in general (6). Exercising also helps improve the quality of sleep, and thus, if you have been experiencing insomnia, you should start exercising, and soon you’ll be sleeping like a baby (7).
Do you want a good posture? Another benefit of exercising is it helps with your posture. Exercises that work the core like crunches and sit-ups help with one’s posture and make you stronger. This is particularly true when it comes to strength-training exercises. They help you build strength, which makes doing daily activities easy (3).
These bodyweight exercises should be performed with caution, just like any regular exercise. Most people usually think that just because they use your body as the resistance, they can’t cause injury while they actually can. Before doing an exercise, make sure you know the right form of doing it and do it properly.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!