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Strategies to make homework go more smoothly.

Routines and incentive systems to help kids succeed

Writer: Peg Dawson, EdD, NCSP

Clinical Experts: Peg Dawson, EdD, NCSP , Karol Espejo, LCSW

Here is the best guide to helping kids do homework successfully that we’ve seen, published by the National Association of School Psychologists on their website, NASPonline.org . Our thanks to NASP for sharing it with us.

There are two key strategies parents can draw on to reduce homework hassles. The first is to establish clear routines around homework, including when and where homework gets done and setting up daily schedules for homework. The second is to build in rewards or incentives to use with children for whom “good grades” is not a sufficient reward for doing homework.

Homework Routines

Tasks are easiest to accomplish when tied to specific routines. By establishing daily routines for homework completion, you will not only make homework go more smoothly, but you will also be fostering a sense of order your child can apply to later life, including college and work.

Step 1. Find a location in the house where homework will be done. The right location will depend on your child and the culture of your family. Some children do best at a desk in their bedroom. It is a quiet location, away from the hubbub of family noise. Other children become too distracted by the things they keep in their bedroom and do better at a place removed from those distractions, like the dining room table. Some children need to work by themselves. Others need to have parents nearby to help keep them on task and to answer questions when problems arise. Ask your child where the best place is to work. Both you and your child need to discuss pros and cons of different settings to arrive at a mutually agreed upon location.

Step 2. Set up a homework center. Once you and your child have identified a location, fix it up as a home office/homework center. Make sure there is a clear workspace large enough to set out all the materials necessary for completing assignments. Outfit the homework center with the kinds of supplies your child is most likely to need, such as pencils, pens, colored markers, rulers, scissors, a dictionary and thesaurus, graph paper, construction paper, glue and cellophane tape, lined paper, a calculator, spell checker, and, depending on the age and needs of your child, a computer or laptop. If the homework center is a place that will be used for other things (such as the dining room table), then your child can keep the supplies in a portable crate or bin. If possible, the homework center should include a bulletin board that can hold a monthly calendar on which your child can keep track of longterm assignments. Allowing children some leeway in decorating the homework center can help them feel at home there, but you should be careful that it does not become too cluttered with distracting materials.

Step 3. Establish a homework time. Your child should get in the habit of doing homework at the same time every day. The time may vary depending on the individual child. Some children need a break right after school to get some exercise and have a snack. Others need to start homework while they are still in a school mode (i.e., right after school when there is still some momentum left from getting through the day). In general, it may be best to get homework done either before dinner or as early in the evening as the child can tolerate. The later it gets, the more tired the child becomes and the more slowly the homework gets done.

Step 4. Establish a daily homework schedule. In general, at least into middle school, the homework session should begin with your sitting down with your child and drawing up a homework schedule. You should review all the assignments and make sure your child understands them and has all the necessary materials. Ask your child to estimate how long it will take to complete each assignment. Then ask when each assignment will get started. If your child needs help with any assignment , then this should be determined at the beginning so that the start times can take into account parent availability. A Daily Homework Planner is included at the end of this handout and contains a place for identifying when breaks may be taken and what rewards may be earned.

Incentive Systems

Many children who are not motivated by the enjoyment of doing homework are motivated by the high grade they hope to earn as a result of doing a quality job. Thus, the grade is an incentive, motivating the child to do homework with care and in a timely manner. For children who are not motivated by grades, parents will need to look for other rewards to help them get through their nightly chores. Incentive systems fall into two categories: simple and elaborate.

Simple incentive systems. The simplest incentive system is reminding the child of a fun activity to do when homework is done. It may be a favorite television show, a chance to spend some time with a video or computer game, talking on the telephone or instant messaging, or playing a game with a parent. This system of withholding fun things until the drudgery is over is sometimes called Grandma’s Law because grandmothers often use it quite effectively (“First take out the trash, then you can have chocolate chip cookies.”). Having something to look forward to can be a powerful incentive to get the hard work done. When parents remind children of this as they sit down at their desks they may be able to spark the engine that drives the child to stick with the work until it is done.

Elaborate incentive systems. These involve more planning and more work on the part of parents but in some cases are necessary to address more significant homework problems. More complex incentives systems might include a structure for earning points that could be used to “purchase” privileges or rewards or a system that provides greater reward for accomplishing more difficult homework tasks. These systems work best when parents and children together develop them. Giving children input gives them a sense of control and ownership, making the system more likely to succeed. We have found that children are generally realistic in setting goals and deciding on rewards and penalties when they are involved in the decision-making process.

Building in breaks. These are good for the child who cannot quite make it to the end without a small reward en route. When creating the daily homework schedule, it may be useful with these children to identify when they will take their breaks. Some children prefer to take breaks at specific time intervals (every 15 minutes), while others do better when the breaks occur after they finish an activity. If you use this approach, you should discuss with your child how long the breaks will last and what will be done during the breaks (get a snack, call a friend, play one level on a video game). The Daily Homework Planner includes sections where breaks and end-of-homework rewards can be identified.

Building in choice. This can be an effective strategy for parents to use with children who resist homework. Choice can be incorporated into both the order in which the child agrees to complete assignments and the schedule they will follow to get the work done. Building in choice not only helps motivate children but can also reduce power struggles between parents and children.

Developing Incentive Systems

Step 1. Describe the problem behaviors. Parents and children decide which behaviors are causing problems at homework time. For some children putting homework off to the last minute is the problem; for others, it is forgetting materials or neglecting to write down assignments. Still others rush through their work and make careless mistakes, while others dawdle over assignments, taking hours to complete what should take only a few minutes. It is important to be as specific as possible when describing the problem behaviors. The problem behavior should be described as behaviors that can be seen or heard; for instance, complains about h omework or rushes through homework, making many mistakes are better descriptors than has a bad attitude or is lazy.

Step 2. Set a goal. Usually the goal relates directly to the problem behavior. For instance, if not writing down assignments is the problem, the goal might be: “Joe will write down his assignments in his assignment book for every class.”

Step 3. Decide on possible rewards and penalties. Homework incentive systems work best when children have a menu of rewards to choose from, since no single reward will be attractive for long. We recommend a point system in which points can be earned for the goal behaviors and traded in for the reward the child wants to earn. The bigger the reward, the more points the child will need to earn it. The menu should include both larger, more expensive rewards that may take a week or a month to earn and smaller, inexpensive rewards that can be earned daily. It may also be necessary to build penalties into the system. This is usually the loss of a privilege (such as the chance to watch a favorite TV show or the chance to talk on the telephone to a friend).

Once the system is up and running, and if you find your child is earning more penalties than rewards, then the program needs to be revised so that your child can be more successful. Usually when this kind of system fails, we think of it as a design failure rather than the failure of the child to respond to rewards. It may be a good idea if you are having difficulty designing a system that works to consult a specialist, such as a school psychologist or counselor, for assistance.

Step 4. Write a homework contract. The contract should say exactly what the child agrees to do and exactly what the parents’ roles and responsibilities will be. When the contract is in place, it should reduce some of the tension parents and kids often experience around homework. For instance, if part of the contract is that the child will earn a point for not complaining about homework, then if the child does complain, this should not be cause for a battle between parent and child: the child simply does not earn that point. Parents should also be sure to praise their children for following the contract. It will be important for parents to agree to a contract they can live with; that is, avoiding penalties they are either unable or unwilling to impose (e.g., if both parents work and are not at home, they cannot monitor whether a child is beginning homework right after school, so an alternative contract may need to be written).

We have found that it is a rare incentive system that works the first time. Parents should expect to try it out and redesign it to work the kinks out. Eventually, once the child is used to doing the behaviors specified in the contract, the contract can be rewritten to work on another problem behavior. Your child over time may be willing to drop the use of an incentive system altogether. This is often a long-term goal, however, and you should be ready to write a new contract if your child slips back to bad habits once a system is dropped.

Click here to download the homework planner and incentive sheet .

Frequently Asked Questions

To help homework go more smoothly, e stablish a routine that includes a time and place where it will be done, a planner that lists each assignment, scheduled breaks when some of the work is done, and a reward system for kids who are not motivated by good grades alone.  

Set a good homework routine following these steps: Find a location in the house where homework will be done. Set up a homework center stocked with needed materials . Establish a homework time. Use a daily homework planner so that your child has everything in writing.  

One tool that can make homework go more smoothly i s a Daily Homework Planner , which lists each assignment, how long it should take to complete, and what rewards may be earned for completing each assignment.    

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6 ways to establish a productive homework routine

Assistant Professor of College Learning Strategies and Instruction, Syracuse University

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Janine L. Nieroda-Madden does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.

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Homework. Whether you’re a fifth-grader or a freshman in college, the mere thought of homework can be overwhelming. And actually doing homework can be quite difficult. But homework doesn’t have to be something a student dreads.

As a former high school English teacher and researcher who specializes in what it takes to make it through college – and a co-author of a forthcoming revised edition of a book about academic success – I’ve studied homework since 2010. Here are six ways I believe homework can be made more manageable and valuable, whether you’re in elementary school, high school or graduate school.

1. Set priorities

Establish a list of priorities based on the class syllabus or assignment list. This can be helpful for tackling difficult tasks, creating motivation and activating your sense of control and independence when it comes to learning. The priority list helps maintain goals and gives you a sense satisfaction to cross things off the list as they are completed.

2. Tackle difficult tasks first

Start with your most difficult assignments first in order to make the most of your energy level and to focus at the beginning of a work session. You can attend to the easier or less time-consuming assignments at the end of a work session.

3. Break tasks down to smaller steps

You may not know how to start a major task, which could trigger procrastination or feelings of defeat. To guard against this, break major tasks into three or four smaller steps. Within one homework session, you can feel a greater sense of accomplishment by completing each small step toward the larger whole. In some cases, you might be able to spread these tasks over the course of a week.

4. Create evidence of learning

You will get more out of the time you spend reading, reviewing notes or otherwise “studying” if you create something in the process. For example, creating flash cards, a graphic organizer, chart, or notes with bullet points can help you become an active learner rather than a passive one. Organize the tools you create with the homework assignment by date and topic so that you can review those items to prepare for quizzes, tests or projects.

5. Build a network of support

If certain homework problems could not be solved and you’re stuck in a rut, figure out what’s confusing you and write or record your thoughts. Jot questions down and be as specific as possible in order to seek out additional support from teachers or tutors. The more you can identify sources of confusion, the more you can proactively reach out to your support network – teachers, tutors and others – in order to get additional help.

6. Revisit goals and set new ones

At the start of each homework session, establish goals for completion of your tasks or assignments. Revisit the goals at the end of the session and acknowledge a sense of completion. This goal-setting process builds confidence over time and helps you realize their potential even when faced with difficulties. A productive homework routine will help you realize that learning is an ongoing journey. The journey may be difficult but getting organized will make it as stress-free as possible.

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At Home Workouts

THE ULTIMATE AT HOME WORKOUT GUIDE

Many people underestimate the power of at-home workouts, believing that they lack the equipment or space to make meaningful progress.

But I’m here to tell you that with the right approach, your home can become your ultimate fitness sanctuary.

In this comprehensive guide to at-home workouts, we’ll shatter those doubts and show you how to maximize your results with minimal equipment and space.

Whether you’re aiming to build strength, sculpt your physique, or simply stay active, there’s a workout routine tailored to your needs.

From debunking common myths about home fitness to providing practical tips for optimizing your setup, this guide has everything you need to crush your goals without ever leaving the comfort of your home.

Get ready to redefine what’s possible and unleash your full potential with at-home workouts. Here’s what we’ll cover:

1) ARE AT HOME WORKOUTS AS EFFECTIVE AS THE GYM?

Are at-home workouts as effective as hitting the gym? It’s a question that’s been debated time and time again but let me set the record straight.

First off, effectiveness isn’t solely determined by the setting.

It’s about the quality of your workouts and your commitment to them.

Sure, the gym offers an array of equipment and facilities, but don’t underestimate what you can accomplish at home.

In fact, with the right exercises and intensity, you can achieve remarkable results right in your living room.

Think bodyweight exercises are limited? Think again.

Moves like Push-Ups, Pull-Ups, and Squats can target multiple muscle groups and build serious strength.

Moreover, at-home workouts offer convenience and flexibility that the gym can’t match.

No need to commute or wait for equipment; you can squeeze in a sweat session whenever it fits your schedule.

That said, there are some limitations to consider.

Without access to heavy weights or machines, you may find it challenging to progress beyond a certain point.

But fear not—there are plenty of creative ways to add resistance and intensity to your home workouts, from using resistance bands to incorporating plyometrics.

In the end, whether at home or in the gym, the key to success lies in consistency, intensity, and smart programming.

2) WHAT ARE THE BEST HOME WORKOUTS TO BUILD MUSCLE ?

There’s a common misconception that building serious muscle requires heavy barbells and stacks of dumbbells.

But here’s the truth: you can sculpt a powerful physique using just your bodyweight.

I’m about to bust that myth wide open.

I’m going to delve into a full-body approach, kicking things off with lower body exercises that incorporate both anterior and posterior movements.

Then we’ll seamlessly transition into a mix of push and pull movements for the upper body.

Ready to get started?

1 1/2 BOTTOMED OUT SQUATS

HOW TO DO THE 1 1/2 BOTTOMED OUT SQUAT: 

• Start by standing with your feet shoulder-width apart.
• Now, lower yourself into a squat position, aiming to go as deep as your range of motion allows while keeping your feet flat on the floor.
• Once you’ve reached the bottom, come up halfway, then immediately lower back down into the deepest part of the squat before finally standing up fully.

WHAT MAKES IT EFFECTIVE:  This exercise is designed to target the often-neglected range of motion in squats: the parallel-to-below-parallel range. Strengthening this area is crucial as it’s typically the weakest point in the squat movement.

HOW TO DO THE JUMP SQUAT: 

• Sink down into a squat, then powerfully spring up, jumping as high as you can.
• As you land, quickly return to a squat position and repeat the movement for the desired number of repetitions.

WHAT MAKES IT EFFECTIVE:  Jump squats combine the benefits of squatting with explosive power, engaging multiple muscle groups and improving both strength and agility.

ALTERNATING KICKSTAND HEEL TOUCH SQUAT

HOW TO DO THE ALTERNATING KICKSTAND HEEL TOUCH SQUAT: 

• To perform Alternating Kickstand Heel Touch Squats, start by standing with one foot slightly behind you, toes touching the ground for support, while executing a single-leg squat with the other leg.
• Aim to lower your body while keeping the supporting heel in contact with the ground, then alternate legs for each repetition to maintain balance and stability throughout the movement.

WHAT MAKES IT EFFECTIVE:  This exercise effectively targets the lower body’s posterior chain by engaging muscles such as the glutes, hamstrings, and lower back through the single-leg squat motion combined with the stability challenge of the kickstand position.

ALTERNATING SPRINTER LUNGE

HOW TO DO THE ALTERNATING SPRINTER LUNGE: 

• Begin by standing with your feet hip-width apart, then step one foot back into a lunge position with the rear knee hovering above the ground, ensuring both knees form 90-degree angles.
• Make sure neither knee touches the ground.
• Explosively switch legs, bringing the back leg forward and sending the opposite leg back into a lunge position.
• Continue alternating legs for each repetition while maintaining a smooth and controlled movement pattern.

WHAT MAKES IT EFFECTIVE:  Leaning forward in the lunge position shifts the focus from primarily engaging the quadriceps to targeting the glutes more intensely, transforming the exercise into one that emphasizes the posterior chain.

POWER PUSHAWAY

HOW TO DO THE POWER PUSHAWAY: 

• Begin in a starting position with your hands slightly wider than shoulder-width apart, firmly pressing into the ground.
• Keep your body on your toes with knees bent and hips back.
• Extend your arms fully, pushing yourself back.
• Then, lower yourself down and forward in a controlled manner, ensuring your elbows remain close to your body.
• Push backward to return to the starting position and repeat the movement for the desired number of repetitions.

WHAT MAKES IT EFFECTIVE:  This exercise targets the shoulders similarly to the Handstand Pushup, albeit with less emphasis on lifting one’s entire bodyweight off the ground, yet still effectively engages the muscles.

COBRA PUSHUP

HOW TO DO THE COBRA PUSHUP: 

• Begin by lying face down on the ground with your palms planted next to your chest, elbows tucked close to your body.
• Push through your hands to lift your body off the ground – Make to sure keep your hips and thighs above the floor.
• Ensure your arms are fully extended as you reach the top of the movement, then lower yourself back down in a controlled manner to complete one repetition.

WHAT MAKES IT EFFECTIVE:  This exercise targets the muscles of the upper body, particularly the chest, shoulders, and triceps, while also engaging the muscles of the lower back and core for stabilization.

SEATED PULLUP

HOW TO DO THE SEATED PULLUP: 

• Position yourself below a broomstick placed atop two pieces of furniture, such as couches or chair edges, ensuring the stick is secure.
• With knees slightly bent and feet planted on the ground, grasp the broomstick with palms facing away from you, then pull your chest towards the stick while lifting your hips off the floor.
• Lower yourself back down in a controlled manner to complete one repetition, engaging the muscles of the back and arms throughout the movement.

WHAT MAKES IT EFFECTIVE:  This exercise engages multiple muscle groups, including the latissimus dorsi, rhomboids, and biceps, promoting strength and muscular development in the upper body.

BODYWEIGHT SLIDING PULLDOWN (BEGINNER)

HOW TO DO THE BODYWEIGHT SLIDING PULLDOWN: 

• To perform the Bodyweight Sliding Pulldown, start on all fours with your knees positioned on a towel placed on a smooth floor surface.
• Ensure that your feet are lifted off the ground.
• Next, pull your knees towards your arms while maintaining stability.
• Engage your latissimus dorsi muscles throughout this movement.
• Slide your knees back out to the starting position. Remember to use a slick surface such as hardwood or tile to facilitate smoother sliding action.

WHAT MAKES IT EFFECTIVE:  As the knees are pulled towards the arms, the back muscles engage to stabilize and execute the movement, resulting in increased strength and muscular development in the back region. Additionally, the sliding action allows for a smooth and controlled range of motion, further enhancing the effectiveness of the exercise.

REVERSE CORKSCREW

HOW TO DO THE REVERSE CORKSCREW: 

• Start by reclining with your arms extended to the sides for stability and your legs raised straight up into the air.
• Initiate the movement by lifting your hips off the ground and twisting them slightly to one side while bringing your legs towards that side.
• Return to the center position before repeating the motion to the other side.
• Ensure to engage the lower abdominal muscles throughout the movement to maintain stability and control.

WHAT MAKES IT EFFECTIVE:  Adding a rotational element to engage the obliques enhances the effectiveness of the exercise.

If you’re looking for a complete full body home workout , check out this full guide for the best home exercises to build muscle.

3) WHAT ARE THE BEST HOME WORKOUTS FOR WEIGHT LOSS ?

Looking for a quick, effective fat-burning workout you can do at home?

Look no further!

This routine is suitable for all fitness levels, experience levels, and requires no equipment.

With high-intensity bodyweight exercises targeting major muscle groups, it’s designed to boost metabolism and torch fat fast.

Whether you’re a beginner or advanced, this workout promises to leave you feeling totally spent and seeing results in no time!

Just like the workout above, we’ll start with lower body and progress to the upper body.

SPLIT SQUAT LATERAL HOPS

HOW TO DO THE SPLIT SQUAT LATERAL HOP: 

• Begin in a split squat position with your left leg forward.
• Jump your feet into split squats in a left-right-left pattern, then hop laterally while maintaining the split squat position.
• Reverse the movement to perform split squats with your right leg forward, then repeat the sequence.

WHAT MAKES IT EFFECTIVE:  Split squat lateral hops effectively target the lower body by combining dynamic split squat movements with plyometric lateral hops, engaging multiple muscle groups to promote strength, power, agility, and cardiovascular endurance.

PRISONER WALK UPS

HOW TO DO THE PRISONER WALK UP: 

• To execute Prisoner Walk Ups, start by kneeling with your hands behind your head and arms extended out to the sides.
• Next, rise into a squat position one leg at a time, ensuring to keep your knees bent throughout the movement.
• Finally, return to the starting position by lowering one knee to the floor at a time.

WHAT MAKES IT EFFECTIVE:  This exercise targets the lower body and engages the core muscles for stability and control.

SIDEWINDERS

HOW TO DO THE SIDEWINDER: 

• Begin by standing with your feet wider than shoulder-width apart in a squat position, with your arms extended out in front of you parallel to the floor and your hands clasped together.
• Next, rotate your arms and body towards the left, lowering your left knee to the floor, and then rotate towards the right, lowering your right knee to the floor while maintaining the squat position.
• Repeat this rotational movement from side to side to engage the core muscles and promote flexibility in the hips and lower body.

WHAT MAKES IT EFFECTIVE:  By performing rotational movements while in a squat position, this exercise targets muscles such as the quadriceps, hamstrings, glutes, and hip abductors, enhancing strength and endurance in the lower body.

STEP THROUGH PUSHUPS

HOW TO DO STEP THROUGH PUSHUPS: 

• Start in a pushup position, then complete a pushup and bring your left leg across and under your body, touching your left foot to the floor next to the right side of your body.
• Return to the starting position, perform another pushup, and repeat the movement with your right leg.

WHAT MAKES IT EFFECTIVE:  By incorporating a dynamic leg movement between pushups, this exercise adds an extra challenge to the traditional pushup, increasing the intensity and requiring greater stabilization from the upper body muscles.

PUSHUP TOE TAPS

HOW TO DO PUSHUP TOE TAPS: 

• Begin in a pushup position and complete a pushup.
• Then, reach your right hand back to touch your left toe while maintaining stability and balance.
• Return to the pushup position and perform another pushup.
• Next, reach your left hand back to touch your right toe.
• Repeat this sequence, alternating between touching each toe after each pushup.

WHAT MAKES IT EFFECTIVE:  This exercise not only targets the muscles traditionally engaged in pushups, such as the chest, shoulders, and triceps, but also activates the core and requires additional coordination and stability to perform the toe taps, thus providing a comprehensive upper body workout.

HOVER PULSES

HOW TO DO HOVER PULSES: 

• Start in a push-up position with your hands placed slightly wider than shoulder-width apart and your body in a straight line from head to heels.
• Lower your body towards the ground until your chest is just above the floor, then hold this position (hover) while pulsing up and down slightly.
• Maintain tension in your chest, shoulders, and triceps throughout the movement.
• Repeat for the desired number of repetitions.

WHAT MAKES IT EFFECTIVE:  This exercise challenges the muscles of the upper body, particularly the chest, shoulders, and triceps, while also engaging the core for stability.

Want more exercises to burn fat from the comfort of your home?  Here’s our full guide on the best home workouts for weight loss .

4) WHAT ARE THE BEST HOME WORKOUTS FOR BICEPS AND TRICEPS?

In the era of home workouts and limited gym and fitness studios access, achieving bigger biceps and triceps is still within reach.

Don’t let the absence of traditional equipment deter you— body weight and resistance bands are the solution!

Here are my picks for the best home exercises for biceps and triceps:

RESISTANCE BAND NO MONEY CURL

HOW TO DO THE RESISTANCE BAND NO MONEY CURL: 

• Start by standing with your feet hip-width apart and holding a resistance band in both hands with your palms facing up.
• Maintain proximity of your elbows to your sides and ensure your upper arms remain still during the exercise.
• Begin by flexing your elbows to curl the band towards your shoulders, focusing on the inner portion of the biceps.
• As you lift the band to shoulder height, you’ll also engage your rotator cuff muscles due to the resisted external rotation.
• For an added challenge, try extending the time under tension by controlling the speed of both the lifting and lowering phases of the exercise.

WHAT MAKES IT EFFECTIVE:  With the No Money Curl, you’re not only experiencing resistance during flexion and supination but also during external rotation.

RESISTANCE BAND DRAG CURL

HOW TO DO THE RESISTANCE BAND DRAG CURL: 

• Stand at the center of a resistance band, maintaining a hip-width distance between your feet.
• Grasp one end of the band in each hand with your palms facing upwards and your arms fully extended downwards by your sides.
• With elbows close to your body, slowly bend them and pull the bands up towards your shoulders, dragging them along your torso.
• Focus on squeezing your biceps at the top of the movement, then slowly lower the bands back down to the starting position while maintaining tension.

WHAT MAKES IT EFFECTIVE:  By keeping the elbows close to the body and dragging the resistance bands along the torso during the curling motion, this classic biceps exercise allows for a more focused and intense contraction of the biceps, promoting greater muscle activation and growth.

RESISTANCE BAND HAMMER CURL

HOW TO DO THE RESISTANCE BAND HAMMER CURL: 

• Start by positioning yourself in the middle of a resistance band, ensuring your feet are hip-width apart.
• Grasp one end of the band in each hand with your palms facing each other (in a neutral grip), arms fully extended down by your sides, and elbows close to your body.
• Keeping your wrists straight, slowly curl the bands up towards your shoulders, maintaining tension in the bands throughout the movement.
• Squeeze your biceps at the top of the movement, then slowly lower the bands back down to the starting position while maintaining control.

WHAT MAKES IT EFFECTIVE:  The Resistance Band Hammer Curl effectively targets the biceps brachii muscle group, promoting development and strength due to its ability to maintain constant tension throughout the movement.

WEIGHTED DIPS

HOW TO DO WEIGHTED DIPS: 

• Wear your backpack with added weight to increase muscle hypertrophy.
• If you don’t have a dip station, you can use a pair of sturdy chairs or an L-shaped kitchen counter.
• Ensure to maintain an upright position during the exercise, as this shifts the focus to the triceps rather than the chest, maximizing the effectiveness of the exercise.

WHAT MAKES IT EFFECTIVE:  By maintaining an upright position during the exercise, the emphasis is placed squarely on the triceps, allowing for a more focused and intense contraction.

TRICEPS PUSHDOWNS

HOW TO DO THE TRICEPS PUSHDOWN: 

• Attach the bands or collars to a sturdy overhead anchor point, such as a pull-up bar.
• Begin with your hands at shoulder height or the top of your chest height, ensuring that your arms form a 90-degree angle.
• Keep your upper arms close to your sides throughout the movement.
• Push the bands or collars down towards the ground until your arms are fully extended, focusing on contracting your triceps.
• Slowly return to the starting position and repeat for the desired number of repetitions, maintaining control and proper form throughout the exercise.

WHAT MAKES IT EFFECTIVE:  This exercise effectively mimics the strength curve of a cable machine, providing resistance throughout the entire range of motion to effectively target and develop the triceps muscles.

DIAMOND CUTTER PUSHUPS

HOW TO DO THE DIAMOND CUTTER PUSHUP: 

• Start in a traditional push-up position but with your hands close together, forming a diamond shape with your thumbs and index fingers.
• Keep your elbows tucked close to your sides as you lower your chest towards the ground, emphasizing the contraction in your triceps.
• Push back up to the starting position, focusing on fully extending your arms while maintaining tension in your triceps.

WHAT MAKES IT EFFECTIVE:  The narrow hand placement increases the emphasis on the triceps muscles, making them work harder during the exercise.

Want even more of the best biceps and triceps exercises for your at-home workout?  Check out our Home Arms Workout here.

5) WHAT ARE THE BEST HOME WORKOUTS FOR CHEST ?

Some doubt the effectiveness of bodyweight chest workouts for building muscle at home without equipment…

But they’re mistaken.

You can indeed develop size and strength in your chest with bodyweight moves!

By generating metabolites through overload and pushing through the burn, you can induce microtears in your muscles, stimulating growth.

Here are some of the best at-home chest exercises:

DECLINE PUSHUPS

HOW TO DO THE DECLINE PUSH-UP: 

• Start by positioning yourself face-down with your hands slightly wider than shoulder-width apart and your feet elevated on a stable surface, such as a bench or step.
• Ensure your body maintains a straight line from head to heels.
• Bend your elbows to lower your chest towards the ground while keeping your body straight and engaging your core.
• Once your chest is just above the ground, push yourself back up to the starting position by straightening your arms.

WHAT MAKES IT EFFECTIVE:   Decline Pushups target the upper chest, shoulders, and triceps effectively due to the elevated foot position, making them a challenging and effective variation of the traditional pushup.

TWISTING FLAT PUSHUPS

HOW TO DO THE TWISTING FLAT PUSHUP: 

• Start in a standard push-up plank position with your legs straight and your body forming a straight line from head to heels.
• Place your hands on the floor shoulder-width apart. Lower yourself as far as you can in the plank position, ensuring that your upper body does not touch the floor.
• For a beginner exercise, traditional push-ups can be performed on the knees.
• For more advanced individuals, perform the twisting version by following the same movement pattern as in the decline version, twisting your torso to one side as you push up and alternating sides with each repetition.

WHAT MAKES IT EFFECTIVE:  One of my favorite upper body exercises, this one targets the chest, shoulders, and triceps while also engaging the core and obliques due to the twisting motion.

INCLINE PUSHUPS

HOW TO DO THE INCLINE PUSHUP: 

• Find a sturdy elevated surface such as a bench, chair, or countertop.
• Begin by placing your hands slightly wider than shoulder-width apart on the elevated surface, ensuring that your body forms a straight line from head to heels.
• Keep your feet firmly planted on the ground and your arms fully extended.
• Lower your chest towards the elevated surface by bending your elbows while keeping your body straight and your core engaged.
• Once your chest is close to the surface, push yourself back up to the starting position by straightening your arms.

WHAT MAKES IT EFFECTIVE:  Incline Push-Ups target the chest, shoulders, and triceps effectively and are a great option for individuals who are new to push-ups or looking to modify the exercise to make it less challenging.

Ready to expand your arsenal of at-home chest exercises? We have just the thing: Explore our collection of the best chest workouts for home along with some great accessory exercises.

6) WHAT ARE THE BEST HOME WORKOUTS FOR ABS ?

Believe it or not, in just 22 days, you can start seeing changes with your abs, even without hitting a gym or obsessing over your diet.

This home ab workout circuit is designed to target every part of your core, from beginner to advanced levels, without needing any additional weights.

And it involves way more than your typical crunch.

With unique exercises focusing on all ab muscles, get ready to transform your approach to fitness and lifestyle!

HOW TO DO THE W RAISE: 

• Begin by lying flat on your back on the floor. Keep your arms at your sides with your palms facing downwards.
• Extend your legs straight out in front of you so that they form the low point of the outer leg of the ‘W’.
• Engage your core and keep your legs straight as you lift them up towards the ceiling. This upward movement marks the beginning of forming the first slant of the ‘W’.
• Slowly lower your legs halfway down to the middle of the ‘W’. Your legs should not touch the floor but remain suspended in the air.
• From the middle position, lift your legs back up to the top. Keep your legs straight and core tight to maintain a controlled movement.
• This motion completes the peak of the ‘W’ and prepares you to draw the descending slant of the ‘W’.
• Lower your legs down to create the final outer leg of the ‘W’. Your legs should again reach a point close to the floor but not touching it.
• Ensure your movements are smooth and controlled, focusing on using your core strength to manipulate the movement of your legs.
• Now, reverse the pattern of your leg movements to return to the starting position, completing the overall ‘W’ shape.

WHAT MAKES IT EFFECTIVE:  The W-Raise is an advanced lower abdominal exercise that helps in strengthening your core by mimicking the shape of an upside-down ‘W’ with your legs.

BUTTERFLY SIT UP

HOW TO DO THE BANDED PULLDOWN: 

• Start by reclining on a soft surface, such as a yoga poses mat. Bend your knees and position your feet flat on the floor, close to your buttocks.
• Fold your arms across your chest, positioning each hand on the opposite shoulder.
• Activate your core by drawing your belly button towards your spine. This helps to protect your lower back and activates the abdominal muscles more effectively.
• Start the sit-up by lifting your head, followed by your shoulder blades, off the ground. As you sit up, focus on using your abdominal muscles rather than pushing from your neck or pulling with your arms.
• As your upper body comes off the ground, simultaneously open your arms out to the sides and upwards into a goal post position (arms bent 90 degrees at the elbows, palms facing forward). This helps engage the muscles in your upper back and adds a slight resistance that enhances the upper body home workout.
• Continue lifting your upper body until your chest is upright or as far as you can comfortably go without straining your back.
• Pause briefly at the top of the movement to ensure full engagement of your abdominal muscles.
• Begin to lower your body back down to the starting position slowly and with control. As you lower, bring your arms back across your chest to the crossed position.

WHAT MAKES IT EFFECTIVE:  The Butterfly Sit Up is a variation of the traditional sit-up that incorporates arm movements to engage your upper back while also providing momentum to assist the core-focused exercise.

SIT UP ELBOW THRUST

HOW TO DO THE SIT UP ELBOW THRUST: 

• Begin by reclining on a soft surface, like a yoga mat. Bend your knees and place your feet flat on the ground, set hip-width apart.
• Your arms can rest comfortably by your sides, or you may begin with your hands gently placed on the sides of your head or temples to prevent straining your neck during the sit-up.
• Engage your core muscles by pulling your belly button towards your spine.
• Initiate the sit-up by lifting your head, followed by your shoulders, and torso off the ground. Move smoothly and use your abdominal muscles to pull yourself up, not momentum.
• As you reach the top of the sit-up, drive your left elbow across your body toward the right side. This should be a controlled yet explosive movement, rotating your torso as you thrust the elbow.
• Make sure to engage your obliques as you twist, enhancing the rotational force and effectiveness of the exercise.
• After completing the elbow thrust, bring your torso and elbow back to the center.
• Slowly and with control, lower yourself back down to the starting position on the ground. Ensure that your movement is smooth and controlled to maximize engagement of your core muscles throughout the range of motion.

WHAT MAKES IT EFFECTIVE:  The Sit Up Elbow Thrust is a dynamic core exercise that incorporates a rotational movement to enhance oblique engagement. It is a bit more explosive than a traditional sit-up, making it excellent for developing power and strength in the abdominal and rotational muscles.

Want even more of the best home workouts for abs? We’ve got you covered! Here’s our complete list of the best ab exercises at home.

7) WHAT ARE THE BEST HOME WORKOUTS FOR BACK ?

Contrary to popular belief, you don’t need heavy weights to strengthen your back.

I’m about to share three advanced bodyweight exercises that target your upper, middle, and lower back for the ultimate workout—no bars or benches required!

HOW TO DO THE BACK WIDOW: 

• Lie face-up on the floor with your elbows bent, fists pointing upwards. Keep your knees bent and feet flat on the ground.
• Engage your rhomboids, traps, and posterior deltoids by pressing your elbows firmly into the floor. This will lift your upper body and spine off the ground.
• Squeeze your shoulder blades together to deepen the contraction.
• Hold briefly at the top of the movement, then slowly lower your upper body back down to the floor.
• Push through your elbows to lift up again, repeating the movement for your desired number of reps.

WHAT MAKES IT EFFECTIVE:  The Back Widow is an effective home back exercise because it strengthens the rhomboids, traps, and posterior deltoids, improving posture and functional strength without requiring equipment.

SLIDING LAT PULLDOWN

HOW TO DO THE SLIDING LAT PULLDOWN : 

• Begin by lying facedown with your body fully extended on the floor, feet back, and spine neutral. Extend your arms straight out in front of you, hands shoulder-width apart on the ground.
• Activate your core muscles to stabilize your body.
• Push through your hands to lift your chest off the floor, coming into a plank-like position while maintaining a strong core.
• Slowly lower yourself back down towards the floor, keeping your belly and hips stable as you return to the original starting position.

WHAT MAKES IT EFFECTIVE:  You’ll notice that this highly effective exercise closely resembles a Pullover or Straight-Arm Pulldown, which is one of my favorite advanced exercises for targeting the lats.

REVERSE SUPERMAN

HOW TO DO THE REVERSE SUPERMAN: 

• Lie face down with your hands facing up towards the ceiling, elbows tucked close to your sides, and your arms and legs aligned in a straight line.
• Squeeze your glutes to lift your arms and legs off the ground simultaneously.
• Rotate your arms and pull your shoulder blades together, turning your hands towards the floor as you perform the motion.
• Lower your arms and legs back to the ground in a controlled manner to return to the starting position.

WHAT MAKES IT EFFECTIVE:  When training the lower back, it’s essential to engage complementary muscles like the glutes, lower body, and lats, which are all targeted in the Reverse Superman exercise, while also involving the rotator cuffs through shoulder blade rotation.

8) WHAT ARE THE BEST HOME WORKOUTS FOR LEGS?

Feeling stuck at home and wondering how to effectively train your legs without any equipment?

Don’t worry—you don’t have to skip leg day, and you absolutely shouldn’t!

The great news is that you can build strong legs without needing a gym.

This bodyweight leg workout can be done entirely in your living room with no equipment required. It’s also perfect if you’re traveling or have limited space.

BODYWEIGHT SQUAT

HOW TO DO THE BODYWEIGHT SQUAT: 

• Stand with your feet hip-width apart.
• Lower yourself into a deep squat until your thighs are parallel to the floor.
• Press through your heels to stand back up to the starting position.

WHAT MAKES IT EFFECTIVE:   The Bodyweight Squat strengthens the entire lower body by engaging the quads, glutes, hamstrings, and core, improving overall muscle tone and functional movement.

BODYWEIGHT SWING

HOW TO DO THE BODYWEIGHT SWING : 

• Hinge at your hips and lower into a partial squat, then explosively extend your hips forward while squeezing your glutes at the top.
• Continue this fast-paced hip hinge movement for a series of repetitions, maintaining good form throughout.

WHAT MAKES IT EFFECTIVE:  The swing pattern reinforces a hip hinge movement, which is crucial for developing strength in the posterior chain (glutes, hamstrings, and lower back).

JANE FONDAS

HOW TO DO THE JANE FONDA : 

• Lie on your right side, keeping your body in a straight line.
• Lift your left leg upwards while keeping the knee straight to perform leg raises, targeting the hip adductors.
• After completing the set, switch to your left side and repeat the exercise with your right leg.

WHAT MAKES IT EFFECTIVE:  Jane Fondas effectively strengthen weak hip adductors by isolating and targeting these muscles through controlled leg raises, thereby improving stability and reducing injury risk.

BODYWEIGHT REVERSE LUNGE

HOW TO DO THE BODYWEIGHT REVERSE LUNGE : 

• Start in a standing position with your feet hip-width apart and your hands at your hips or in front of you for balance.
• Take a step backward with your right foot while maintaining your left foot firmly planted. Your right heel should stay lifted off the ground.
• Bend your knees to lower into a classic lunge, positioning your right knee just above the ground without touching it and keeping your left knee directly above your ankle.
• Press firmly through your left heel and use your right toes to push yourself back to the starting position.
• Repeat the movement with your left foot stepping back.

WHAT MAKES IT EFFECTIVE:  The Bodyweight Reverse Lunge is an effective leg exercise because it strengthens the quads, glutes, and hamstrings while improving balance and reducing knee strain by minimizing forward knee pressure.

BODYWEIGHT HAMSTRING RDL

HOW TO DO THE BODYWEIGHT HAMSTRING RDL : 

• Bend forward at the waist while keeping your hips relatively stable, focusing the effort on your hamstrings rather than your glutes.
• Bring your upper body slightly below parallel to the ground at the bottom of each rep.
• Use your fingertips to touch the floor to ensure you’re lowering far enough.

Want more bodyweight leg exercises? Here’s our complete list of the best at-home leg workouts .

9) WHAT ARE THE BEST HOME WORKOUTS WITH DUMBBELLS?

You can build muscle at home using your existing dumbbells if you know how to train effectively.

Whether you have one dumbbell, a pair, lighter weights, heavier weights, or adjustable dumbbells, this comprehensive full-body workout will help you maximize your home training.

DUMBBELL CLEAN UP AND OVER / CLEAN AND PRESS

HOW TO DO THE DUMBBELL CLEAN UP AND OVER: 

• Stand with your feet hip-width apart, chest muscles up, holding a single dumbbell in a crush grip with both hands.
• Explosively clean the dumbbell to one shoulder, then press it overhead to the opposite shoulder. Lower the weight back to the ground and repeat.
• Keep your core tight throughout.
• When catching the dumbbell on your shoulder, plant your feet flat to absorb the weight eccentrically, preparing for an explosive overhead clean to the opposite shoulder.

WHAT MAKES IT EFFECTIVE:  This dynamic dumbbell lift targets your shoulders, back, biceps, brachialis, and legs in one essential movement, harnessing both upper and lower body strength, including arm power, in a compound exercise.

DUMBBELL GOBLET LUNGE / DUMBBELL LUNGE

HOW TO DO THE DUMBBELL GOBLET LUNGE: 

• Begin in a lunge position with your feet hip-width apart, holding one end of a dumbbell with both hands.
• Raise the dumbbell to chest height in a Goblet Squat position. Step backward into a reverse lunge, return to standing, then complete a Goblet Squat.
• Use a slightly wider stance in the Goblet Squat position to provide a stable base when transitioning to the reverse lunge.
• Keep your core stable throughout to ensure control and support during the movement

WHAT MAKES IT EFFECTIVE:  This exercise targets multiple lower body muscles, improves core stability and balance, provides progressive overload, and corrects muscle imbalances through unilateral training.

DUMBBELL T-BAR ROW

HOW TO DO THE DUMBBELL T-BAR ROW: 

• Engage your legs during the initial quarter of the motion to help handle heavier weights and maintain an explosive movement.
• Focus on keeping proper form throughout this powerful exercise. Tilt the heels of your hands down for an increased range of motion to prevent the dumbbell from hitting your torso at the top.
• Bend forward at the waist to load the lats effectively, ensuring your lower back remains straight and doesn’t round.

WHAT MAKES IT EFFECTIVE:  This exercise engages the lats, rhomboids, traps, and rear delts, providing a comprehensive workout for upper and mid-back muscles.

DUMBBELL CRUSH GRIP FLOOR PRESS

HOW TO DO THE DUMBBELL CRUSH GRIP FLOOR PRESS: 

• Lie flat on your back on the floor with your knees bent and feet firmly planted.
• If using a single heavy dumbbell, hold it horizontally with both hands gripping the handle, directly over your chest.
• Squeeze the dumbbell handle as tightly as possible with both hands, applying inward pressure to create isometric abduction, which activates your chest muscles.
• Extend the dumbbell directly upward until your arms are fully extended above your body.
• Slowly lower the dumbbell back down to your chest, maintaining a strong crush grip.

WHAT MAKES IT EFFECTIVE:  Crush Grip Floor Chest Presses are effective because it maximizes chest strength activation through an isometric inward squeeze while also engaging the shoulders and triceps, providing a comprehensive upper body workout.

Want more dumbbell exercises for your at-home workout?  Here are even more of the best at-home dumbbell workouts .

10) WHAT ARE THE BEST HOME WORKOUTS WITH RESISTANCE BANDS ?

Meet your new muscle-building ally: the closed-loop resistance band.

Many people mistakenly believe that bands can’t help build muscle mass, but while big lifts are essential for major muscles, bands are ideal for training the smaller muscles that support them.

Targeted resistance band exercises for these stabilizing muscles can accelerate gains in larger muscle groups.

I’m going to share some of the best alternate exercises to help you improve your big lifts by strengthening those often-overlooked support muscles.

RESISTED HIP HINGE

HOW TO DO THE RESISTED HIP HINGE: 

• Secure the resistance band around your body so that the tension pulls you backward into the starting hip hinge position, with your hips positioned behind your feet.
• Bend at your hips with a slight bend in your knees, ensuring your legs aren’t completely straight.
• Drive your hips forward using your glute muscles, then squeeze them to control the eccentric phase as you lower back down into the hinge position.

WHAT MAKES IT EFFECTIVE:  This is one of the best resistance band exercises for improving hip hinge mechanics and building strength.

OVERHEAD JACKHAMMERS

HOW TO DO THE OVERHEAD JACKHAMMER: 

• Anchor the resistance band securely under your feet and hold it with both hands using an overhand grip.
• Keeping your arms straight, pull the band upwards in front of you, raising it above your head. Engage your shoulders, core, and arms throughout the movement.
• Once the band is fully overhead, pause for a moment to maintain the contraction.
• Control the band’s descent as you lower your arms back down in front of you, maintaining straight arms.

WHAT MAKES IT EFFECTIVE:  This exercise effectively engages the shoulders, upper back, and core by challenging stability and control through the overhead pulling motion.

BAND FACE PULLS

HOW TO DO THE BAND FACE PULL: 

• Anchor a resistance band at upper chest or eye level to a sturdy object, such as a door frame or squat rack.
• Stand facing the anchor point and hold the band with both hands using an overhand grip, palms facing downward, with your feet hip-width apart.
• Step back to create tension in the band and extend your arms straight forward, keeping them at shoulder height. Engage your core to maintain a stable stance.
• Pull the band directly toward your face, leading with your elbows and flaring them out to the sides to form a 90-degree angle at the elbow.
• Squeeze your shoulder blades together and retract your scapulae as the band approaches your face.
• Slowly release the tension, extending your arms back to the starting position with control.

WHAT MAKES IT EFFECTIVE:  Resistance band face pulls effectively strengthen the upper back and shoulder stabilizers, improving posture and shoulder health by targeting the rear deltoids and scapular muscles.

Get more of the best home workouts with resistance bands here!

11) WHAT ARE THE BEST HOME WORKOUTS WITHOUT EQUIPMENT ?

Let’s explore a variety of effective exercises and routines that require no special gear, allowing you to achieve your fitness goals from the comfort of your own home.

Whether you’re aiming to build strength, improve flexibility, or boost your cardiovascular health, we’ve got you covered with simple yet powerful workouts that anyone can do, anytime, anywhere.

Here’s a 4-move bodyweight workout:

LEVITATION SQUAT

HOW TO DO THE LEVITATION SQUAT: 

• Raise your left foot off the ground behind you, bending your left knee.
• Perform a bodyweight squat on your right leg, ensuring you squat deeply enough for your knee to touch the ground.
• Complete all repetitions on your right leg before switching to your left leg.
• Repeat the same movement on your left leg, maintaining proper form throughout the exercise.

WHAT MAKES IT EFFECTIVE:  The Levitation Squat serves as a beneficial regression from the Pistol Squat, as it’s simpler to execute this single-leg movement with your leg positioned behind your body, akin to a Bulgarian split squat. This positioning reduces the challenge of maintaining balance, making it more accessible.

DIVEBOMBER PUSHUP

HOW TO DO THE DIVEBOMBER PUSHUP: 

• Begin in a push-up or low plank position with your feet shoulder-width apart and your chest parallel to the floor.
• Push your chest forward, lifting it into a cobra position without allowing your body to touch the floor.
• Bend your elbows to return to the starting push-up position, then repeat the movement.

WHAT MAKES IT EFFECTIVE:  The Divebomber Pushup effectively targets your chest, shoulders, and triceps with equal intensity throughout the entire range of motion.

HOW TO DO THE MULE KICK: 

• Begin on all fours, with your hands and feet shoulder-width apart.
• Raise your hips, engaging your glutes and thighs, and jump your feet upwards.
• Each repetition resembles an explosive shoulder press, as your shoulders remain in contact with the ground.
• Instead of pushing dumbbells away from you, focus on pushing your body up and away from the ground, engaging your shoulders and upper body muscles.

WHAT MAKES IT EFFECTIVE:  This bodyweight conditioning exercise is fantastic for elevating your heart rate while also providing a workout for your shoulders.

KICKTHROUGH BURPEE

HOW TO DO THE KICKTHROUGH BURPEE: 

• Begin in a high plank position with your arms and legs extended.
• Kick your left leg towards the right side of your body as you simultaneously lift your right arm, extending your leg as far out to the side as possible.
• Repeat the movement on the other side, kicking your right leg towards the left side of your body as you lift your left arm.
• Perform a pushup while maintaining proper form.
• Stand up and jump explosively before returning to the plank position.

WHAT MAKES IT EFFECTIVE:  The Kickthrough Burpees exercise effectively engages multiple muscle groups, including the core, arms, legs, and shoulders, while also incorporating cardiovascular elements for an awesome high-intensity, full-body workout.

Read more about our total list of full-body exercises that don’t require equipment !

At home workouts are a great way to target all major muscle groups and improve overall fitness no matter your fitness goal or fitness level.

You can hit any muscle group from home, whether you only have a pair of dumbbells, a resistance band or no equipment at all!

Are you looking for a completely done-for-you full body workout? Check out our ATHLEAN-X programs to see which one best fitness your goals and fitness level!

AT HOME WORKOUTS FAQS

IS IT EFFECTIVE TO WORKOUT AT HOME?

Working out at home can be just as effective as hitting the gym if you approach it the right way. With some strategic planning and a commitment to your goals, you can make significant gains without ever leaving your house.

Here are some key points to keep in mind:

Equipment: You don't need a ton of gear. A few basic pieces like resistance bands, dumbbells, or even just your body weight can help you get a killer workout. If you can invest in a pull-up bar or a set of adjustable dumbbells, even better!

Plan: Don't wing it. You need a structured program that aligns with your fitness goals. Whether it's building muscle, burning fat, or improving mobility, map out your routines ahead of time so you can maximize each session.

Consistency: Just like with any training program, consistency is key. Make your workouts a non-negotiable part of your routine.

Intensity: Keep the intensity high. Push yourself with supersets, circuits, or time under tension training. You don't need a bench press to feel the burn.

Mindset: Treat your home gym like the real deal. Put away distractions and get in the right headspace to crush your workout.

Bottom line: Working out at home is legit if you bring the right mindset, plan, and intensity. Get after it!

HOW CAN I WORKOUT AT HOME FOR BEGINNERS?

A beginner home workout is a solid move! You don't need a fancy gym to build muscle, burn fat, or get stronger.

Here's a step-by-step plan to help you crush it:

Start with Basics: Stick to beginner body weight exercises like squats, knee push-ups, lunges, and planks. Mastering these will help you develop a strong base and get familiar with proper form.

Use What You’ve Got: If you have some basic gear like resistance bands or dumbbells, use them to add resistance and variety. Even everyday items like water bottles or backpacks can double as weights.

Progress Gradually: Increase your reps, sets, or resistance over time. Start with two or three sets of 8-12 reps per exercise, then slowly up the ante as you get stronger.

Circuit Training: Keep your workouts efficient by combining exercises into circuits. Move from one exercise to the next with minimal rest to keep your heart rate up and make the most of your time.

Rest and Recovery: Don't overlook rest days. Your muscles need time to repair and grow, so give them a break to avoid burnout.

Consistency is King: Commit to a schedule. Even if it's just 15- to 20-minute workouts a day, a consistent routine will help you see progress over time.

Have a Plan: Follow a structured plan that progresses with you. It’ll keep you accountable and ensure that you're targeting all the right muscle groups.

Stay Motivated: Set small, achievable goals and celebrate your wins. Mix up your workouts to keep things fun and challenging.

So, get a plan together, stick to it, and bring the intensity. With this approach, your home workouts will help you see serious progress in no time!

CAN YOU LOSE WEIGHT BY EXERCISING AT HOME?

Absolutely, you can lose weight by exercising at home! With a smart plan and a focused mindset, you don't need a fancy gym to shed those extra pounds.

Here's the game plan:

Strength Training: Incorporate classic exercises like squats, lunges, push-ups, and planks to build lean muscle. More muscle means a higher resting metabolic rate, so you’ll burn more calories throughout the day.

Cardio Workouts: Mix in high-intensity interval training (HIIT) circuits. Burpees, mountain climbers, jump squats—these will get your heart pumping and torch calories in a short chunk of time.

Consistency: Consistent workouts are crucial. Aim for at least 4-5 sessions per week that combine cardio training and strength training to maximize fat burning.

Diet Matters: Exercise alone isn't enough. You’ve got to dial in your nutrition. Focus on whole, nutrient-dense foods, and be mindful of portion sizes to keep your calorie intake in check.

Track Your Progress: Monitor your workouts and diet. Tracking can help you identify patterns and adjust your approach to keep you moving toward your goals.

Mindset is Key: Stay motivated by setting small goals and celebrating your wins. Switch up your workouts occasionally to keep things fresh and avoid plateaus.

With a consistent plan, you’ll be shedding pounds and getting lean from the comfort of your own home!

ARE HOME WORKOUTS AS EFFECTIVE?

Home workouts can be just as effective as gym workouts if you approach them with a solid plan and the right intensity.

Here's how to maximize your gains from the comfort of your living room:

Use What You Have: You don't need a whole rack of machines. Resistance bands, dumbbells, a pull-up bar, or just your own body weight can deliver serious results.

Progression is Key: Focus on progressively overloading your muscles by increasing reps, weight, or altering the tempo. Push-ups, squats, lunges—they all work as long as you challenge yourself.

Intensity Matters: Turn up the heat with supersets, circuits, or a 20-minute HIIT workout. Reducing rest times between sets keeps your heart rate up and pushes your conditioning.

Smart Program Design: Have a plan that targets different muscle groups throughout the week. Balance strength training with cardio to cover all bases.

Mindset: Treat your living room like a gym. Get in the right headspace, block out distractions, and be ready to work hard.

Consistency: Keep showing up. Consistency is the secret sauce that will transform your home workout into the gains you’re looking for.

CAN I BUILD MUSCLE WITH HOME WORKOUTS?

Definitely! Building muscle with home workouts is 100% possible if you dial in the right approach:

Progressive Overload: Just like in the gym, your muscles need a challenge to grow. Increase the resistance by adding reps, using heavier weights (dumbbells, kettlebells), or even by slowing down the tempo of each rep.

Bodyweight Training: Master the fundamentals like push-ups, pull-ups, dips, and squats. Bodyweight exercises can be scaled up with variations (elevated feet, one-arm) to keep things challenging.

Get Creative: If you don’t have a lot of equipment, use resistance bands or household items like backpacks filled with heavy stuff to load up basic exercises.

Target All Muscle Groups: Create a balanced plan that hits your upper body, lower body, and core exercises throughout the week. Make sure you're not skipping any muscle groups.

Nutrition: Fuel your body with a diet that supports muscle growth. Prioritize protein intake and ensure you're consuming enough calories to sustain your workouts.

Rest and Recovery: Don’t underestimate the power of recovery. Muscles grow when you’re resting, so get plenty of sleep and take recovery days seriously.

Consistency: Stay consistent with your workouts and keep pushing yourself. Even if it's just 10-minute express sessions a day, those workouts add up over time.

ARE HOME WORKOUTS HARDER THAN GYM?

Home workouts can be more challenging than gym sessions in certain ways, but the difficulty really depends on the individual.

At the gym, you're surrounded by equipment and the focused environment can help keep you motivated and on track. You also have access to specialized machines that can make certain exercises easier to scale up or down.

At home, it's often up to you to find creative ways to load up on resistance using bodyweight exercises, resistance bands, or everyday items. The lack of external support means you have to rely on your own discipline and consistency.

Additionally, staying focused can be tricky when distractions like family, work, or chores are just a room away.

However, by following a structured plan, keeping the intensity high, and minimizing distractions, you can make home workouts just as effective and rewarding as those in the gym.

Ultimately, the challenge lies in maintaining motivation and pushing yourself to achieve your fitness goals regardless of the setting.

Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697.

Yang Y, Bay PB, Wang YR, Huang J, Teo HWJ, Goh J. Effects of Consecutive Versus Non-consecutive Days of Resistance Training on Strength, Body Composition, and Red Blood Cells. Front Physiol. 2018 Jun 18;9:725.

Grgic J, Schoenfeld BJ, Davies TB, Lazinica B, Krieger JW, Pedisic Z. Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis. Sports Med. 2018 May;48(5):1207-1220. 

Jeff Cavaliere M.S.P.T, CSCS

Jeff Cavaliere is a Physical Therapist, Strength Coach and creator of the ATHLEAN-X Training Programs and ATHLEAN-Rx Supplements. He has a Masters in Physical Therapy (MSPT) and has worked as Head Physical Therapist for the New York Mets, as well as training many elite professional athletes in Major League Baseball, NFL, MMA and professional wrestling. His programs produce “next level” achievements in muscle size, strength and performance for professional athletes and anyone looking to build a muscular athletic physique.

Read more about Jeff Cavaliere by clicking here

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9 Best No-Equipment Home Workouts For Men

Published: 9 Aug 2023 , Last Updated:  10 May 2024

Medically Reviewed by Sam Downing, SIS40215 Certificate IV in Fitness

Who’s ready to ditch their overpriced gym membership and practice a quality home workout routine instead? If the answer is “you,” then you’ve certainly come to the right place. As it turns out, there are plenty of ways to exercise at home without modern workout equipment. In fact, you can see results using little more than the power of your own body weight .

What remains vital is the same underlying formula of setting goals and refusing to stop until you reach them. One might say that this very approach is the key to success in most of life’s endeavours. To help you make it happen, we present some of the best no-equipment home workouts. But first: let’s answer a common question and then cover some basics about exercising at home.

Table of contents

1. beginner home workout, 2. advanced home workout, 3. 20-minute hiit workout, 4. full-body cardio challenge, 5. scientific 7 minute workout, 6. advanced 7-minute scientific workout, 7. plp progressions, 8. no-equipment arm workout, 9. no-equipment leg workout, can you build muscle mass with bodyweight exercises, key considerations for no-equipment home workouts, at home stretching & warm-up, alternatives to no-equipment workouts, no-equipment home workouts faq, best no-equipment home workouts.

You’re at home with no equipment and you want to maintain a high-quality workout. What do you do? What. Do. You. Do. You check out the at-home workout routines below, that’s what. Remember, the best way to get results is to employ the progressive overload strategy, which is as follows: increase your reps, decrease your rest times between each set, incorporate new and more challenging variations, push yourself to failure, and increase your time under tension. Without further delay, here are nine effective workouts and their equipment-free exercises to do at home:

This at-home workout is for when you’re just starting out. It covers a number of basics without pushing your body to extremes. One of the exercises asks you to swap in a local form of weight like books, which we’re not counting as equipment. Complete the following circuit 5 times:

• Air Squats x 20 reps
• Walking lunges x 10 reps each leg
• Push-ups x 10 reps
• Dumbbell rows x 10 reps (use a stack of books or other weight)
• Plank x 30 seconds
• Jumping Jacks x 30 rep
• Complete entire circuit 5 times

Time: 20 minutes Rest: 10 seconds between exercises Reps : 5 circuits

This no-equipment home workout is quite similar to the beginner home workout but also more intense. It likewise asks that you perform the entire circuit 5 times and involves the following exercises:

• Walking lunges x 20 reps each leg
• Box Jumps x 20 reps
• Push-ups x 20 reps
• Pistol Squats x 10 reps each side
• Triceps Dips on Chair x 10 reps
• Plank x 1 min

HIIT stands for “High-Intensity Interval Training,” during which you increase intensity levels and decrease rest times to the point of exhaustion. This particular version takes just 20 minutes and goes easier on the joints than most counterparts. Perform the following circuit 6 times:

• Side Kick-Through x 30 seconds
• Rest x 10 seconds
• Air squat x 30 seconds
• Jumping Lunges x 30 Seconds
• Frogger x 30 seconds
• Bicycle crunch x 30 seconds
• Complete entire circuit 6 times

Time: 20 minutes Rest: 10 seconds between exercises Reps : 6 circuits

There’s no treadmill or stationary bike required for this full-body cardio routine. In fact, you don’t need any equipment at all. Perform as many reps as possible (AMRAP) of the following exercises:

• Side Plank Twist x 30 seconds AMRAP
• Squat Pulse x 30 seconds AMRAP
• Tuck Up x 30 seconds AMRAP
• Plank Rock Back and Forth x 30 seconds AMRAP
• Push Ups x 30 seconds AMRAP
• Mountain Climbers x 30 seconds AMRAP
• Bicycle Kicks x 30 seconds AMRAP

Time: 20 minutes Rest: 15 seconds between exercises Reps : 5 circuits

According to a study from 2013, this HIIT workout improves overall fitness levels and even helps with weight loss. We go into way more detail in a separate article, which you can read here . In essence, squeeze the following at-home exercises into a 7-minute window:

• Jumping Jacks
• Abdominal Crunch
• Step-Up onto Chair
• Triceps Dips on Chair
• High Knees Running in Place
• Push-Ups with Rotation

Time: 7 minutes Rest: 10 seconds between exercises Reps : 1 circuits

In keeping with the progressive overload strategy, we present an advanced version of the 7-minute scientific workout. Again, you can find a more detailed rundown of this particular routine by checking out our dedicated article . In the meantime, here’s the at-home workout in a nutshell:

• Reverse lunge, elbow to instep with rotation, alternating sides
• Lateral pillar bridge – left
• Push up to row to burpee
• Lateral pillar bridge – right
• Single leg RDL to curl press – left
• Single leg RDL to curl press – right
• Plank with arm lift
• Lateral lunge to overhead tricep extension
• Bent Over row with alternating arms

Taking the concept of progressive overload to heart, this exacting routine asks you to push yourself a little harder on an escalating basis. The letters PLP stand for three common exercises—pull-ups, lunges, and push-ups—which you’ll perform every day for two months at a time, increasing the reps by a factor of one with each passing day. And yes, we’re firmly aware that a pull-up bar technically counts as equipment, but on the other hand, alternatives do exist (tree branches, for instance) so get creative if you must.

We’ll list out the first three days and let you take it from there. Can you make it for the whole two months? Let’s find out!

• Pull-ups: 10 reps
• Push-ups: 10 reps
• Lunges: 10 reps (each leg)
• Pull-ups: 11 reps
• Push-ups: 11 reps
• Lunges: 11 reps (each leg)
• Pull-ups: 12 reps
• Push-ups: 12 reps
• Lunges: 12 reps (each leg)

“Which way to the gun show?” you ask aloud, flexing your arm before realising that you’re at home and there’s no one else around. Alas, what a bittersweet scenario, but at least you still have those bulging arms. Here’s how to make it happen:

• Triceps Dips on Chair x 20 reps
• Push Ups x 20 reps
• Shadow Boxing x 30 seconds AMRAP
• Plank Taps x 30 seconds AMRAP
• Decline Push Up x 20 reps
• Inline Push Up x 20 reps
• Inchworm x 30 seconds AMRAP
• Diamond Push Up x 10 reps
• Burpees x 30 seconds AMRAP

Time: 20 minutes Rest: 30 seconds between exercises Reps : 3 circuits

You know what would go great with your no-equipment arm workout? This similarly effective leg workout. Here are all the exercises:

• Reverse Lunges x 45 seconds AMRAP
• Side Lunges x 45 seconds AMRAP
• High Knees x 30 seconds AMRAP
• Hip Raises x 45 seconds AMRAP
• Air Squats x 45 seconds AMRAP
• Burpees x 20 reps

Yes, you can build muscle mass with bodyweight exercises at home, presuming you employ a method known as progressive overload. As your workout advances over time, you should increase your reps, decrease your rest times between each exercise, incorporate new and more challenging variations, push yourself to failure, and increase your time under tension by slowing your movements so as to put more strain on your muscles. When equipment is involved, performing mechanical drop sets is also part of the progressive overload strategy.

“While we may not have access to the gym, we can absolutely get creative to ensure we stay on track with our fitness, and strive towards our goals,” Michelle Furniss tells Man of Many . The qualified group fitness instructor and Chief Commercial Officer of Health & Fitness, ANZ at Xplor Technologies believes there are a wealth of adaptations around the house you can use to replace equipment or supplement your workout.

“We’re also so fortunate to be living in a time where technology is so readily available and a number of gyms, PT’s and fitness facilities have done a great job at adapting their gym-based exercises to suit Zoom or digital-led,” the fitness expert says. “There are also so many virtual and online sessions, so support your local fitness instructor when you feel like you need something different, whether that be HIIT , pilates, yoga, or a running coach – real instructors, keep us accountable!”

As you may soon notice, there’s a decent amount of overlap from one routine to the next. We’ve also broken some of these routines down according to experience level. Naturally, you should determine where you stand physically and then proceed accordingly. Kick things off with a beginner’s routine and then work your way up to a more advanced regimen. And if you’re crunched for time or feeling experimental, we’ve included two versions of an intense bodyweight routine known as the 7-minute scientific workout .

“There are so many no-equipment exercises we can do, to stay fit, and mix up our routines,” Furniss says. “My favourites are bodyweight exercises such as planks, push ups, squats, lunges, chin ups (find a sturdy tree branch!), and tricep dips (find a step, park bench or stool). These compound exercises work multiple muscle groups so are a great all-body workout for those who are time poor or don’t have access to gym equipment.”

Whether you’re at the gym or at home, you’ll want to stretch and warm up before your actual workout. Doing so will increase muscle flexibility so as to prevent injury, reduce soreness, and improve your range of motion. Some experts will say that’s also important to stretch again after your workout is completed and for similar reasons.

There are plenty of ways to get your body warmed up at home with no equipment. Examples include jumping jacks, bodyweight squats, lunges, hip extensions, forward leg swings, spider-man steps, push-ups, and even jogging in place. Keep the intensity level light and stick to about 5 minutes of stretching and warm-up, since you don’t want to wear yourself down before the real workout begins.

If you are looking for something different to improve your workout routine, we’ve got you covered. Check out our guides to upper, lower and mid-section workouts and exercises.

• Best Bodyweight Exercises for Men
• Best Core Exercises for Men
• Best Chest Exercises for Men

There are a number of strength training exercises you can perform without equipment. The best way to see results is to practice the strategy of progressive overload, whereby you increase reps, decrease rest times, push yourself to failure, and increase your time under tension as your workouts advance.

There are a TON of exercises that don't involve equipment. Here are some quick examples: push-ups, lunges, side kick-throughs, air squats, planks, and crunches.

Last medically reviewed on 7 June 2022.

Staff Writer

Jacob Osborn

Jacob Osborn is an accomplished author and journalist with over 10 years of experience in the media industry. He holds a Bachelor's degree in English and Communication Arts from the University of Wisconsin--Madison and co-authored a Young Adult novel through Simon & Schuster. Now based in Portland, Oregon, Jacob specialises in entertainment, technology and alcohol reporting. You might find him crate-digging at the nearest record store or sampling whisky at the nearest bar. He daydreams of travelling around the world, but for now, the world will have to come to him by way of lifestyle products, gear, gadgetry, and entertainment. Let's call it a happy compromise while he saves up for the next big trip.

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• The Ultimate 6-Week Home Workout

Building a great physique at home is as easy as investing in dumbbells and a bench.

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Are you so short on time that commuting 20 plus minutes to the gym keeps you from getting your workouts in? Or maybe you’ve got a different reason where you want to train at home. Either way, it’s why this program has a three-day training split, requiring only the bare necessities: a set of dumbbells and a bench. 

The first two weeks of the routine will have you focusing on strength , maintaining your reps in the 6-8 range. You’ll then slowly increase your rep range to 12 by week five and six to trigger hypertrophy . Within each workout, you’ll want to keep your rest periods between 90 seconds and two minutes during weeks one and two. As for the remaining weeks, rest periods will drop down to one minute.  

A few of the exercises in this routine are great substitutes for the ones rarely seen outside the gym. No lat pulldown at home? No problem, straight-arm lat pulls will do the job. And if you don’t have a seated calf raise machine lying around the living room, we’ve got you covered with the dumbbell version. 

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Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners More Fitness The 5-Week Progressive Overload Workout Plan Gradually increase the stress on your body each week. The 4-Week Fat-Burning Superset Plan Who says lifting weights doesn’t burn fat? This 4-week program comprised entirely of supersets will turn your love handl... 21-Day Workout for a Chiseled Upper Body Build a stronger, more muscular upper body in just three weeks. Workout Routines Workout Plan START YOUR QUIZ Whey Protein Isolate BEYOND PURE PRE-WORKOUT Pre & Post Bundle SCIENCE-BASED FITNESS PROGRAMS Fat Loss Cookbook 2-on-1 Coaching 1-on-1 Nutrition BUILT WITH SCIENCE ALL-IN-ONE BAND BUILT WITH SCIENCE MINI-BANDS SET All Articles Fitness Tips Hall Of Fame SUPPLEMENTS FITNESS & NUTRITION PROGRAMS Science backed products. Build Muscle At Home: The BEST Full Body Home Workout For Growth Want to learn how to build muscle at home the right way today i'll show you how this science-based full body home workout achieves just that. . Typically, when we think of full body workout at home routines where you’re more or less limited to using your bodyweight, we automatically assume that they’re inferior for muscle growth when compared to working out at a gym, where you have access to heavy weights. And I’m not gonna lie. For most home bodyweight workouts out there, this is true. And they are in fact inferior for growth. But, this is simply because they aren’t designed properly. Because time and again, research has shown that in both untrained and trained individuals, you can make comparable gains in muscle mass by using either: Lighter loads with your bodyweight, for example Heavier weights in the gym But the catch is that there’s a couple of key points that people overlook when it comes to home workouts. And these are key to ensuring that you’re still able to maximize your growth despite being limited to just your bodyweight. These key points are essential that you incorporate into the full body workout at home routine (no equipment) I’ll be showing you today. By the way: these are the exact key points (plus more!) accounted for in every single BWS program, no matter if it is a home-based or gym-based routine. I've designed all training programs to help transform your physique in the most time-efficient manner. And best of all? It's all rooted in science. For more information: Click the button below to take my analysis quiz to discover the best program for you: Take The Starting Point Quiz Here! What You Need To Do To Maximize Growth In A Full Body Workout At Home Push to near failure for every single set of your bodyweight workout routine. First (and arguably most important), is that you need to push to near failure for every single set you perform in this workout. Research has shown that if you stop well short of failure during your sets when using lighter loads, you’ll fail to fully activate all the motor units within your muscles. And, as a result, you won’t experience the same amount of growth that you would when using heavy weights. Therefore, during each set of this workout you want to push as close to failure as possible. That means till you genuinely have just a couple reps left in the tank before you wouldn’t be able to perform another rep with good form due to muscle fatigue. Now this will be very uncomfortable given that we’ll be working with a higher rep range. But it’s essential that you push through if you truly want to maximize your growth with this full body workout at home routine. Perform 30-40 Reps During Each Of Your Set During Your Home Workout Research has indeed shown that working with higher reps and lighter loads like with your bodyweight, for example, can lead to comparable growth as heavier weights in the gym do. But it seems that there is a low end cut off to this. If you train with loads or use a resistance that is too light, then you won’t be able to maximize growth. Which seems to be right around 30-40% of your 1 rep max. Meaning that you need to be working with a weight or resistance that is at least 30-40% of your 1 rep max if you want to maximize growth during each of your sets. Admittedly, this is easier to calculate when using weights. But since we’re just using our bodyweight in this workout, we’ll want to convert this to reps. So, 30-40% of your 1 rep max equates to around 30-40 reps per set. Accordingly, if you’re able to perform MORE than 30 or 40 reps during each set of the exercises I show below when pushing to near failure, then it’s an indication that you aren’t using resistance or variation that’s difficult enough. And you’ll want to instead use one of the progressions that I’ll show you to make the movement more demanding. So ideally you shouldn’t be reaching over 30-40 reps during any of your sets in this full body workout at home routine. Full Body Home Workout Plan Now that we have that covered, we’re ready to dive into the full body home workout plan. It's designed to train all of your upper body and lower body musculature in a proportionate manner. I’ll first go through the various exercises and how to perform them. And then I’ll cover your options in terms of how to best execute the workout. Diamond Push-Ups (2 sets flat, 2 sets decline) Targets: Chest, triceps Replaces: Bench Press The first exercise we’ll use here is narrow grip push-ups. Here, your hands will be placed in a diamond shape. This better targets the chest and triceps. Three EMG papers ( here , here , here ) have confirmed that this specific hand placement elicits significantly greater chest and triceps activation when compared to a shoulder-width or wide hand placement during the push-up. We’ll perform 4 sets of these in total: 2 of these sets will be performed on a flat surface to emphasize the whole chest 2 of these sets should be performed in a decline with your feet elevated and your hands positioned forward more towards your face. This shifts more emphasis to the upper chest. That's because it now incorporates more shoulder flexion (one of the main functions of the upper chest) into the push-up. To progress this movement: You can simply stuff a bag with books and strap it onto your back to gradually increase the load You can also use a band to add more resistance as well Inverted Row (4 sets) Targets: Traps, lats, & biceps Replaces: Seated row, barbell row, etc. Next, we’re going to move onto the inverted row to target our overall back . Most of the emphasis will be on the mid-back for thickness. Ideally, for the most resistance, you should use a broom or mop and place that between two chairs to perform your row. If you don’t have the right setup for that though, then you can simply perform these under a sturdy table. To make both of these movements easier, you can start out with bent knees to use your legs for support. A third option is the following set up instead which we’ll continue to use later on in this workout: Simply take 2 bed sheets or towels (I find bed sheets work better for a greater ROM) Tie a basic knot at the end of each of them And then throw it over your door and close your door This will enable you to perform your row. To progress this movement: For whichever variations you choose, you can progress them by either: Getting your body more horizontal to the ground by elevating your feet, for example Add more load with the use of a backpack stuffed with books Pike Push-ups (3 sets) Targets: Shoulders, triceps Replaces: Shoulder Press Next, we’ll be moving onto something called pike push-ups. These mainly target the shoulders and triceps. For these: You can start them out on the ground by assuming a pushup position And then moving your hands closer to your feet while keeping your legs straight. Your body should now make an upside-down V shape Then, bend your elbows and lower your upper body until the top of your nose nearly touches the floor. Your head should move forward past your hands as you reach the bottom position. And then your head should return to between your hands at the top position. Sliding Lat Pulldowns Targets: Lats Replaces: Lat pulldowns, pull-ups Next, it’s time to target the back (primarily the lats). We'll do so with a vertical pulling angle, rather than horizontal, as we did earlier. This one is bound to get you weird looks around the house. But is worth it for the return in back gains in provides. Simply lay on a smooth surface and use something for grip on your hands, like shoes, for example. Then, you simply perform a lat pulldown motion by pulling your elbows down to slide your body up. You should feel your lats working as you do so. You can add weight with a backpack Provide additional resistance by pressing your feet into the ground as you perform your reps Click the button below to find out more about the 3-on-1 coaching program: Find Out More! Bicep bed sheet curls Targets: Biceps Replaces: Bicep Curls Tricep overhead extensions Targets: Triceps (long head) Replaces: Cable/dumbbell overhead triceps extensions, skullcrushers Then, to target the long head of the triceps which has yet to be emphasized in this workout, you can simply switch over and perform tricep extensions. Again, you want to keep that elbow locked in place. And your body in a straight line. Alternatively, these can also be done like so on an elevated platform. To progress this movement: You can progress them a few ways by: Orienting your body to be more horizontal to the ground Transitioning to just one arm at a time, and/or Adding weight by using a backpack Assisted Pistol Squats Targets: Quads & Glutes Replaces: Barbell squats Next, it’s time to move onto the lower body. And for most of us, bodyweight squats just aren’t going to cut it. Which is why we’ll use the bed sheet set up again to perform assisted pistol squats. This exercise will help to target the quads and glutes. To perform these: Lean back with your arm straight, and then lift one leg off the ground Then, simply squat down Finish your reps on one leg before proceeding to the other leg At first, you can use your arms to pull yourself up for assistance if needed. To progress this movement: But over time, you can progress it by either: Relying less and less on the assistance of your arms during the movement Transitioning to doing this same movement but stopping the range of motion short by sitting on an elevated platform and gradually reducing the height of this Bulgarian Split Squat Targets: Quads & Glutes Replaces: Split squats, lunges Next, we’ll move onto an exercise you’re probably familiar with: the Bulgarian split squat. With your rear leg elevated on a platform, this exercise will again further target the quads and glutes. To progress this movement: To progress this, you can simply hold a weighted backpack at your chest. Once that gets too easy though, a more difficult progression is the assisted shrimp squat: Use the side of a counter for assistance and hold one leg behind you with the same arm Then, squat down until your knee just about touches the floor And come back up with assistance from the counter as needed. Over time, you can progress these by moving off of the counter Sliding Hamstring Curls Targets: Hamstrings Replaces: Machine hamstring curls Next, we’ll use the sliding leg curl. This exercise will help work the hamstrings through both hip and knee extension. To perform these: Simply lay on a smooth surface and place your feet on two or something that will enable them to slide easily Then, use your hamstrings to curl your heels in towards you while raising your hips up into the air. Your back should remain straight as you do so. Full Body Workout At Home Routine: Summary Here's a summary of the full body home workout: Diamond push-ups: 4 sets (2 flat, 2 decline) Inverted row: 4 sets Pike Push-ups: 3 sets Sliding Lat Pulldowns:3 sets Biceps bed sheet curl: 2 sets Tricep bodyweight extensions: 2 sets Assisted pistol squat: 3 sets each side Bulgarian split squat 3 sets each side Hamstring leg curls: 4 sets Now when performing it, just like your exercises in the gym, it’s vital that you get adequate rest of roughly 2 minutes between each of your sets. And to do so in this workout while saving time, you can perform the following upper body exercises in a superset fashion as shown below. Full Body Home Workout Plan (Superset Version) Diamond Push-Ups: 4 sets – 2 flat, 2 decline Lat pulldowns on floor: 3 sets NORMAL SETS: So, for example, you'd perform a set of the push-ups, rest for 30-45 seconds, then go right into a set of the inverted row, rest for 30-45 seconds, and then go back to the push-ups and repeat. By strategically using this agonist-antagonist superset method with the appropriate upper body exercises, research has shown that you’ll be able to save time while ensuring that your performance on your sets doesn’t suffer. And for the rep ranges, again you need to push to near failure each set. Which is why I haven’t given a specific number of reps as it’ll vary for everyone. So jot down how many reps you performed for each set, try to beat those numbers in your next workout, and use the progressions as needed once you’re reaching over 30 reps per set. As for frequency, I’d recommend performing this workout 3-4 times a week. This will ensure each of your muscles are worked at the optimal number of sets required to maximize growth. Get Your Full Body Workout At Home Routine PDF Download Lastly, I’ve compiled this beginner-friendly at-home workout into an easy to download, free mobile-friendly PDF for you to use for reference while you’re performing it. It’ll show you the workout, tutorials, proper progressions, and more. To get a copy of it: Click the button below to download the full body workout at home routine PDF: Get The Home Workout Plan PDF! Home Workout Plan: Takeaway Guys, I hope you enjoyed this one! And I also hope you were able to see that it’s the little details like what I went through in this video that really is key to maximizing growth and to actually see progress with whatever workout routine you choose to do. And for a step-by-step program that takes care of all the guesswork for you and shows you exactly how and what to work out and eat week after week so that you can fuel your body and build muscle most effectively with science: Take The Starting Point Quiz Here! Stay safe, everyone! Don’t forget to give me a follow and connect with me on Instagram ,  Facebook , and  Youtube as well, in order to stay up to date with my content. By the way, here’s the article summed up into a YouTube video: CHECK OUT THE LATEST ARTICLES! The ONLY 2 Exercises That Built My Six Pack Abs The 3 Back Exercises That BLEW UP My Back What Are The Most Attractive Muscles On A Guy According To Girls? (Scientific Analysis) Want to stay up to date with the latest fitness advice and research, sign up for free fitness advice straight to your inbox. 317 COMMENTS Strategies to Make Homework Go More Smoothly Others need to have parents nearby to help keep them on task and to answer questions when problems arise. Ask your child where the best place is to work. Both you and your child need to discuss pros and cons of different settings to arrive at a mutually agreed upon location. Step 2. Set up a homework center. 6 ways to establish a productive homework routine 6. Revisit goals and set new ones. At the start of each homework session, establish goals for completion of your tasks or assignments. Revisit the goals at the end of the session and acknowledge a ... How to Organize Your Child's Homework Routine A new homework routine is part of a daily schedule and requires solid commitment. It takes one to three months for a routine to become a habit — even longer for a person with ADHD. But the payoff is discipline, self-control, and success-building skills. [Read: 12 Schoolwork Shortcuts for Kids Who Hate Homework] Save Facebook ; Twitter ; Instagram The 10 Best at Home Workouts (No-Equipment!) Home Workout #6: The 20-Min Hotel Routine. Home Workout #7: Attack of the Angry Birds. Home Workout #8: High-Intensity Interval Training. Home Workout #9: Train like Batman. Home Workout #10: The PLP Progression. Bonus No-Equipment Workout: The Playground Circuit. 6 ways to establish a productive homework routine A productive homework routine will help your child realize that learning is an ongoing journey. 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How to Plan a Homework Schedule (with Pictures) 1. Estimate how much time will be needed to complete each assignment. Be realistic. It is better to block out more time than less. If you finish early, you can use your bonus time for another subject. Remember that if you have extra time left over, you can reward yourself by doing something other than homework. 2. 9 Best No-Equipment Home Workouts For Men There are plenty of ways to get your body warmed up at home with no equipment. Examples include jumping jacks, bodyweight squats, lunges, hip extensions, forward leg swings, spider-man steps, push-ups, and even jogging in place. Keep the intensity level light and stick to about 5 minutes of stretching and warm-up, since you don't want to wear ... 30 Moves to Make the Most of Your At-Home Workout Working out at home may help boost your strength, mood, and overall health. Learn more about 30 bodyweight exercises to perform at home, as well as beginner, intermediate, and advanced routines. 15+ Best Ways for How to Make Homework Fun No Else Will Tell You Set a Homework Routine. Establish a consistent homework routine that aligns with your energy levels. Determine the best time of day for you to focus and stick to it. Break Tasks into Smaller Steps. Divide your assignments into smaller, manageable tasks. Completing each step feels like an accomplishment and keeps you motivated. Use Technology Wisely 9 Best Tips for Homework Success These 10 tips will bring harmony back into your homework routine, whether your child is a kindergartner or 5th grader, perfectionist or procrastinator. 1. Do It Early. ... you can ask for the week's assignments upfront and work with your child to decide the best times to complete them, says Cathy Vatterott, a professor of education at the ... 5 Steps to Creating a Homework Routine 5 Steps to Setting a Homework Routine. 1. Decide on the Best Time & Create a To-Do List. Since the homework routine is about your child and their homework, you should consider their opinion. Children spend up to 8 hours a day at school and THEN come home to do more work. Home Workouts: 100+ Free At-Home Workout Routines 3 Day Dumbbell & Barbell Home Workout. Dumbbell and barbell home workout. This is a workout you can do at home just using a set of dumbbells and barbells. The workout is designed to build muscle and strength. 1.4M Reads 605 Comments. Easy At-Home Full Body Workouts At-home workouts can be simple, fun, and effective. Check out our motivation tips and full-body workouts that include chest exercises, leg and ab workouts, and more. Menu. ... We Found the Best Budget Home Gym Equipment of 2024 After Testing 100+ Options. 19 Body Weight Exercises to Build Strength. The MMA Workout You Can Do at Home. The Ultimate 6-Week Home Workout The first two weeks of the routine will have you focusing on strength, maintaining your reps in the 6-8 range. You'll then slowly increase your rep range to 12 by week five and six to trigger hypertrophy. Within each workout, you'll want to keep your rest periods between 90 seconds and two minutes during weeks one and two. 20-Minute Home Workouts Designed for Beginners Start on hands and knees, keeping spine aligned and hands shoulder-width apart. Bend elbows to a 45-degree angle as you lower your body toward the floor. Push your palms into the floor to raise ... At-Home Strength Workouts for All Levels For this variation of wall squats, stand with your back to a wall and sink down to a seated position with your thighs parallel to the floor. Let the wall support your back. Now, hold the position for 20 to 30 seconds. As you build strength, challenge yourself to hold the squat for a minute or more. The 45 Best Beginner Exercises to Do During Home Workouts Hinge, squat and drop your hands to the ground, shoulder width apart (A). Explosively kick both legs backwards and assume a strong plank position, avoiding any 'hip sag' (B). Quickly jump your ... Build Muscle At Home: The BEST Full Body Home Workout For Growth Assisted pistol squat: 3 sets each side. Bulgarian split squat 3 sets each side. Hamstring leg curls: 4 sets. So, for example, you'd perform a set of the push-ups, rest for 30-45 seconds, then go right into a set of the inverted row, rest for 30-45 seconds, and then go back to the push-ups and repeat. The Best At-Home Workouts for Beginners to Strengthen Muscles Grip dumbbells tightly, with wrists in line with forearms, forming a straight line from knuckles to elbows. B. Squeeze biceps and curl dumbbells up toward shoulders, keeping elbows tight to your sides. Pause at the top of the curl, then slowly lower arms back to start. Repeat for 15 reps. Dumbbell Shoulder Press. The 12 Best At-Home Workouts You Can Do Without Any Equipment This workout, created by TruFusion trainer Alyssa West, primarily works your core, but thanks to exercises like the push-up, plank-to-dolphin, and diamond push-up, your arms will get a serious ... The 3-Day Workout Split (Full Workout Routine) Full-body workouts also allow for more synergy than any other workout routine. You can do the best exercises every workout. You can use supersets and giant sets, making your workouts more efficient. And you get to practice all the big movement patterns 3x per week. You also get 1-2 days of rest between each workout, making it easier to ... The Best Circuit Training Workout for Weight Loss After finishing all five exercises, rest for 1 to 2 minutes. Repeat the circuit for a total of 3 to 5 rounds, depending on your fitness level and how much time you have. Focus on maintaining good form throughout, and challenge yourself to increase your weight or reps as you progress. 5 Best Cardio Workouts for Weight Loss. 1. Dumbbell Thruster 5 Best Battle Rope Workouts for a Slim Waistline 12 Best Exercises for a Slimmer Waist. Workout #5: Oblique Burner Routine. This oblique burner engages the core, obliques, and shoulders, enhancing lateral stability and core strength. The Routine: Lateral Whips (3 sets of 30 seconds per side) Figure-Eight Slams (3 sets of 12 reps per side) Standing Oblique Twists with Rope (3 sets of 15 reps ... essay homework paper phd project resume review speech study thesis