Don't Have Time to Go to the Gym? You Can Exercise at Home

Don't have time to go to the gym? Don't worry. You can exercise at home! We'll tell you some of the best exercises here.

Reviewed and approved by Doctor Carlos Fabián Avila.

Written by Daniela Echeverri Castro

Last update: 05 August, 2022

Multiple occupations and lack of time are the usual excuses for maintaining a sedentary lifestyle. Despite frequent warnings about the risks of not doing physical activity, many people resist going to the gym and continue without exercising.

In reality, if you want to exercise, you don’t necessarily have to go to the gym. However, what you do need is discipline and a change of mentality. In fact, if you dedicate just a few minutes a day, you can perform a complete exercise routine to combat overweight and strengthen your muscles.

In this article, we want to share a simple plan that you can do in any free space at home. Start right now!

An exercise plan to get fit without leaving home

The exercise plan that we propose in the following space is based on exercising for short intervals but with intensity. That is to say that, instead of doing activities for more than an hour, you’re going to do only 15 or 20 minutes of more intense exercises.

In any case, start with caution and, if possible, consult with a trainer and your doctor to get to know your possibilities. The idea is to optimize gradually once you gain physical endurance.

Exercise at home: Jumping rope

This cardiovascular activity is perfect for warming up before implementing other more demanding exercises.

• Perform 50 to 70 jumps with the rope (as many as you can).

Squats

Squats focus on working the muscles of the lower body: specifically, the buttocks and legs.

However, they’re also ideal for burning fat and increasing endurance.

1. First, stand with your legs shoulder-width apart, bend your knees, and lower your buttocks.
2. Make sure that your knees do not go beyond the tips of your toes on the way down.
3. Then, return to the starting position, with a slow movement.
4. Perform three sets of 15 repetitions.

Exercise at home: Abdominal crunches

There are many positions to work the abdominal muscles. However, to make it simple and effective, we propose the so-called “bicycle crunches.”

1. First, lie on your back with your hands on the back of your neck and your legs extended.
2. Then, raise your legs at a 45-degree angle.
3. Next, try to touch your knee with your elbow on the opposite side.
4. Alternate movements with each leg and perform as many repetitions as you can for 30 seconds.

Exercise at home: Bridge

The bridge is an exercise that strengthens the buttocks and abdomen. In fact, it’s recommended to reduce recurring lower back pain.

1. Lie on your back, with your arms extended at the sides of your body,
2. Then, bend your knees and lift your pelvis towards the ceiling.
3. Hold the posture for 20 seconds without arching your lower back.
4. Then rest and perform another three repetitions.

Push-ups

The popular push-ups or push-ups are one of the best activities to strengthen the muscles of the arms and upper body.

1. First, get on your stomach while resting on the tips of your toes with your hands shoulder-width apart.
2. Raise and lower your body slowly, with your abdomen contracted and without breaking your lower back.
3. Slowly lower your whole body straight.
4. If you find it difficult, lean on your knees instead of your feet.
5. Perform three sets of 10 repetitions each.

Exercise at home: Planks

The plank has become quite popular because, in addition to working the abdomen, it benefits the strengthening of other muscle groups.

1. First, rest on your forearms and toes on the floor.
2. Contract your abdomen and make sure to keep your back firm and aligned.
3. Hold the body for 30 seconds, squeezing the buttocks and abdomen.
4. Perform 2 or 3 sets.

Jump lunges

Jump lunges are similar to traditional lungues, but include more cardiovascular work.

1. First, get into a stride position, with one leg forward and one leg back.
2. Lower your back leg, as if you want to touch the ground with your knee.
3. Instead of making a slow movement, as in the case of lunges, perform a jump by changing the position of your legs.
4. Perform the jumps and the exercise for 20 to 30 seconds.

Some final recommendations

The consistent practice of these exercises – at least three times a week – can be useful for keeping in shape. However, it’s also essential to improve your diet and maintain a healthy lifestyle in general.

• Adopt a healthy diet, controlled in calories and containing all the essential nutrients.
• Avoid so-called “miracle diets“.
• Increase your consumption of water and low-calorie natural beverages.
• Limit your intake of saturated fats, sugars and refined flour.
• Avoid consuming alcoholic beverages.
• Sleep well and use relaxation techniques to avoid stress.

Are you still sedentary? No more excuses! Dare to do these exercises at home and discover how good they are to have a better physical and mental state.