(6) Exercises-Home Fitness Workout

Hello everyone, today we are going to discuss the potential benefits of working out at home. With this Home fitness workout. (6) Exercises are included.

Here are a few reasons why it maybe very beneficial for you.

You have a full time Job.

You are a parent.

Your body is in bad shape.

You have a disability of some description.

You don’t feel confident going to the Gym.

You cannot afford a gym membership.

Work Full Time

You leave home at 8 am for your daily commute to work, you start work at 9. You finish work at 5pm, you get home at 6 depending on the traffic. You need to cook and then eat.

Not much time in your day to make a trip to the Gym.


You work and you have children, daily commute to work plus school run. Doing the Shopping and the cooking, spending time with your family leaves not a lot of time to get to the gym.

No Beach Body

You have three children the youngest is six months old and you can’t face the gym because you feel that your body has not gone back to the pre pregnancy weight and the other women there have beautiful body’s in your opinion.

You have A Physical Disability

Because you have a slight physical disability you feel people are looking at you which makes you feel very uncomfortable. The gym is not the place for you.

You Feel To Old

All you want is to be a bit fitter. You don’t need to use lots of different equipment to achieve this. At your age the gym is the last place on your mind.

These are all valid reasons why you don’t go to the Gym.

Working Out At Home


One of the benefits is You do not need any equipment, you can do it effectively with just your own body weight.

Work out to an exercise video.

Most video programs come with a meal plan and support included.

You can get videos for beginners, intermediate and experienced.

The exercises can be done at anytime.

A Gym membership in comparison is very expensive.

There are many benefits to working out, you feel more alert, motivated and a lot happier. If you suffer from any form of anxiety or depression you will find it helps tremendously to alleviate your symptoms.

Set Exercises using only your body weight.


The plank.

This exercise can be completed regardless of what level of fitness you are.

The muscles it targets are the Abdominal, Obliques and the Glutes

You should hold the position for 20 to 60 seconds. Do this 3 times for best results.

One very important thing to note is that you should be looking down at all times so as not to hurt your neck.

  A lady in the plank position



How to do a perfect squat.

From a standing position, stand with your feet a bit wider than hip width and toes facing forwards.

Bend at the knees and push your hips backwards towards your feet.

Sit into the squat position as if you were going to sit on a chair.

Keep your feet flat on the ground, chest up shoulders back and abdominal muscles pulled into your belly button.

You can start off by doing 10 squats in a set

Over time build it up to 5 sets, then add more As, you become stronger.

The Squat exercises the Thighs and the Glutes, as well as the Ankles, Back and Calves.



A lady showing the correct Squat position



More Beginner exercises



To do a lunge you need to step forward and then push your knees towards the floor, stop a couple of inches before your knee hits the floor. This exercise can be done in various different ways.

You can bounce up and down in the position shown in the picture below.

Or you can return to a standing position and step forward again into the lunge position hold it for 20 seconds and then repeat.

Do five sets of ten.

Lunges work Glutes, Hips, hamstrings and Thighs. They are very good for weight loss.



The correct Lunge position


Bent knee push up.


A bent knee push up is recommended when you have not exercised for a longtime or you have an injury involving your wrists, or shoulders Or if you have arthritis or carpal tunnel.

This is an easier way to do a push-up.

Start by kneeling and then place your hands shoulder width apart on the floor. Bend your arms until your chest touches the floor and then push your upper body back up into the starting position.

Do 5 sets of ten.

Muscles used chest, triceps and shoulders



Bent Knee Pushup Picture



Squat jumps.

How to do a squat jump,

From a standing position, stand with your feet a bit wider than hip width and toes facing forwards.

Bend at the knees and push your hips backwards towards your feet.

Sit into the squat position as if you were going to sit on a chair.

Keep your feet flat on the ground, chest up shoulders back and abdominal muscles pulled into your belly button then jump up straight with your arms above your head.

Jump Squat Benefits

This exercise helps you to burn fat and calories, it also tones your bottom, your legs and your abdominal muscles.

You should only do 4 sets three.


Squat Jump Images



Single leg stand.


Stand up straight, arms by your sides, lift foot off of the floor by bending the knee.

This exercise uses your glutes, calf muscle and helps a great deal with balance. Do it for 20 seconds then switch legs.


You can do this exercise anywhere. When cleaning your teeth, standing at the water machine.waiting at the school gates.



Single Leg Stand Image



The 6 exercises I have shared with you would equal a full body work out if you did them all in one day. Maximum amount of time needed 20 minutes to complete all six.

You can do them as many times a week As, you wish depending on what your ultimate goal is.

Every one of the exercises are suitable for a beginner. Intermediate or advanced exerciser.

No expensive equipment needed. Just your own body weight.Using supplements can help as well.

Thank you for reading, I hope you found some benefit from this information. If, you know anyone else who would also benefit then please feel free to share it.

If, you have any questions then please leave them below and I will be happy to get back to you.

Stay safe.






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10 thoughts on “(6) Exercises-Home Fitness Workout”

  1. This is a really good way of keeping fit regardless of your busy schedule, keeping fit is basically one of the top priority to every individual but due to busy schedule a lot might not be able to meet up their plans so here in this article is a home fitness workout that will go a long way to helping you keep fit…..thanks for sharing

    • Anyone can do simple exercises to keep fit, fitting them in can be done even when watching the tv. Sitting on the couch. Thank you very much for your imput, it was great to hear from you.

  2. Wow! This is just what I needed!

    I am a mother and I work full time! I don’t really have time for excercises, my excercises are the stress I go through everyday! I was thinking of buying my personal gym at home but the prices on a the high side . With this information you have shared I think I will be able to do some few excercises. I will save your post so I learn some of the samples given. Thanks

    • Hey it’s great to hear from you. I agree about the price of home Gym equipment. To be honest you can get fit and feel wonderful just using your own body weight. Have fun exercising.

  3. Hello there! This is an amazing article you’ve got here. This article just motivated me to resume my workout at home which I stopped a month ago because of my schedules and procrastination.

    Thanks for sharing this with me, I’ll go and download those videos I deleted before and start exercises again beginning from tomorrow.


    • Thank you very much for the comments. I’m extremely pleased it has motivated you to start exercising again.

      The best thing about videos are the convenience of doing them at home at your own pace and not needing any other equipment.

  4. Hi Lisa – I enjoyed reading your post. Fitness is an important part of my life, I am a very different person when I don’t make time to exercise. For me, it’s transformative. I have more energy, motivation, and find myself in a better emotional state when I exercise.  I completely agree with the points you highlight on the benefits of working out at home, especially with my  long working days and commute. I have a 2 hour commute so when I get home I am pretty much drained and struggle at times to get to the gym. The great thing about videos is that you can build a library with a variety of workouts and you can mix it up based on your mood. The one challenge I have with working out at home is the distractions…tv, food, kids. Any tips on how best to focus and avoid distractions? Thanks. 

    • Hello Jeff,

      Working out does the same for me, it makes me a lot more motivated, happier and fitter. Having a library of different videos also helps so you don’t become bored of the same old same old. In order to fit it all in , I would do the plank just before showering, when making food you can do squats and squat jumps, standing on one leg when cleaning your teeth. If you make it a routine coupled with or before another activity then you don’t get distracted.

      Thank you for reaching out, let me know if you want anything else answered.


  5. I place a great importance on working out but due to the current stay at home order, I’ve been unable to hit the gym and the only option I have is to workout from home. I find the fitness routines featured on this post quite helpful as there are some I didn’t know about before. I’ll add them to my home fitness routine and hopefully, it’ll help me stay in better shape. 

    • Many thanks for reading and commenting. It is a very difficult time at the moment with the pandemic. Keeping our bodies fit is a great way to keep our minds fit. I’m happy you found some benefit from it.


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