It is a myth that you can’t get a good workout at home. In fact, while a gym has a lot of benefits, such as public incentive, when you are short on time, a 20 minute at home workout may be your only alternative. So, let’s quit wasting precious time and get started.
9 Sets of 30 situps is a great way to work your core, and get the rest of your body warmed up for the work to come. I’d recommend beginning with 6 sets of standard situps, and then moving onto bent knee leg raises for the final three sets.
2. Air Deadlifts–
3 sets of 10 air deadlifts is a great way to work the lower back (core) and hamstrings. To do these at home, stand with both legs about shoulder width apart, and bend forward at the waist, while allowing one leg to raise into the air behind you. The weight of that leg will provide the resistance to work your back and hamstring, and then just switch legs to work the opposite hamstring.
3. Air Squats–
3 sets of 20 air squats is a great all-around thigh toner, and you really don’t need to use any weight to get a good burn. Hold your arms up to help with your balance, squat down until your upper thighs are perpendicular to the floor, and then rise back up slowly.
4. Chair Step Ups–
It is hard to put enough weight on your thighs to really promote the kind of muscle growth that will make them strong, smooth and shapely. However, chair step ups are one of the best ways to do that when at home with a minimum of equipment. Just place a sturdy chair in front of you, put one foot on the seat, and raise yourself up and then back down gently. 3 sets of 10-15 repetitions should be enough to achieve a good burn.
6. Wall Squat-
I end every upper thigh workout with 3 sets of wall squats, which is really only one squat that is done over the course of one minute. Place your back against a door or wall, and then lower down until your thighs are perpendicular to the floor. Hold this position for one minute, and then take a short break in-between before repeating.
7. Single Leg Calf Raise-
The calves are a very strong muscle that can be stubborn to shape unless you provide a good amount of resistance to them. What I have found works the best to shape and tone the calves at home is the single calf raise. Stand next to a chair and raising your body off the ground using the strength of only one calf. Hold that for one-minute, and then repeat the steps to the opposite calf.
There is no excuse to missing a workout because you can’t make it into the gym. There are plenty of effective ‘at-home’ routines, and next time we will talk about toning and shaping the upper body with a minimal of equipment and time.