Are you a man who hates the gym? I don’t blame you!
If you have a busy home life, sometimes it’s hard to find a spare hour to go to the gym.
But there are many ways to work out that not only get you as lean and muscular as going to the gym and avoiding lifting all of those heavy weights but also save you tons of time.
Working out at home can be easier than going to the gym.
So, if you’re looking for ways to get fit at home, here are my 12 best home workouts for men who hate the gym that will give you results in half the time.
1. Jumping Squats
JUMPING SQUATS are a great way to add some cardio to your workout routine and to get your heart rate up, and your legs burning.
To start, stand with your feet shoulder-width apart. Then, lower yourself into a squat position, making sure to keep your knees behind your toes. From there, jump up as high as you can, landing back in the squat position.
Repeat this for 10 to 15 reps per set and you’ll be sure to feel the burn.
2. Jumping Rope
It is a wonderful cardiovascular workout, gets your heart rate up, and actually burns quite a few calories!
You can do this workout anytime, anywhere. Just make sure you have a rope that’s the right length for you. Always use a rope that is the proper length for your height.
If the rope is too long, you’ll trip over it and, if it’s too short, you won’t be able to jump high enough! The average person will need about an eight-foot rope.
Start slowly and gradually increase the speed as you get comfortable. Jumping too fast too soon can be dangerous and can lead to injury.
Jumping rope is also a great way to improve your coordination and agility.
Now that you know the basics, go ahead and give it a try.
Pushups are great workouts to help strengthen and tone your upper body and core.
When you do pushups, the major muscles in the upper body such as the chest, back, shoulders, arms, triceps, and biceps do all the work.
Try wall pushups to help you to build a strong foundation for the chest, arms, and shoulders. This type of pushup doesn’t imply heavy stress on the working muscles and is also excellent for shoulder injury recovery.
You can do it easily at home. Recommended start with 3 sets, each 10 – 12 repetitions, and rest for about 30 seconds in between reps.
You can also do this pushup using the knees instead of the toes. Be sure that the back and the legs should be straight too. It is easier and less stressful on the shoulder to begin but for sure, you will progress ahead later.
This workout is very good in helping to strengthen the back, neck, chest, shoulders, and abdominal muscles.
There are a variety of plank exercises you can do, and you can mix and match them to create a workout that’s perfect for you. Some explosive plank exercises are arm and leg lifts, plank jacks, side plank, and commando plank. The latter form required good strength and control using one hand at a time in a push position.
One good plank workout is PLANK JACKS which works to tone your midsection and, improve your core strength and stability. They are also a great cardio workout and can help you burn calories and fat.
To begin a plank jack, start in a push-up position with your hands on the ground and your feet together. From here, jump your feet out to the side and then back together, while maintaining a plank position with your body.
Repeat this movement for 30 to 60 seconds.
BURPEES are one of the most effective cardio exercises out there, and they’re great for at-home workouts because they require no equipment.
Start by standing with your feet shoulder-width apart and your hands at your sides. Lower into a squat position, then place your hands on the ground in front of you and kick your feet back into a push-up position.
From here, perform one push-up, then quickly jump your feet back up to your hands and stand up as quickly as possible to complete one rep. Aim for 10 to 20 reps.
Lunge exercise is a calisthenic workout for those who wish to build strength, tone, or sculpt their overall bodies, targeting your legs, hips, and lower back by improving stability, flexibility, and mobility.
For beginners, the starting variation is usually the stationary lunge targeting your hamstrings, glutes, calves, and quadriceps. This technique uses your front leg to put all the weight in and your back leg to stabilize, balance, and support your entire body.
Lunges exercise is best to do when you are starting your leg exercises. You need only a few minutes to do lunges, with 8 to 10 reps per set, and 2 to 3 sets each session. As you are feeling stronger as you progress, you can intensify it by increasing the repetitions or adding weights such as dumbbells.
7. Mountain Climbers
MOUNTAIN CLIMBERS are a great way to get your heart rate up while also working your core and upper body. They’re also a low-impact exercise, which means they’re easy on your joints – great exercise for beginners.
Start in a push-up position with your hands directly under your shoulders. Keep your core engaged as you bring your right knee up to your chest, quickly switch legs, and bring your left knee up. Continue alternating legs for 30 to 60 seconds.
8. Reverse Crunches
This workout is a great way to strengthen your abs and improve your posture. It is also one of the best exercises to help you lose belly fat and are also known as hip flexor raises exercises.
Start by lying down on the floor with your knees bent and feet flat on the floor. Then, lift your head and shoulders off the floor so that only your legs are touching the ground. Now raise your hips off the floor as high as possible without using any momentum or swinging. Hold for 1 second and then slowly lower yourself back down again until all parts of your body are touching the floor.
Repeat this exercise until you have done 10 reps and then rest for 30 seconds before repeating again 3 more times for a total of 4 sets.
9. Vertical Leg Crunches
Another great exercise for your abs is the vertical leg crunches. To do it, you need to lie on your back with your legs straight and the heels touching each other. You should be able to see your toes when you look down.
Now lift both legs 6 inches off the floor and hold them there for 10 seconds. Lower them down slowly but don’t let them touch the floor until you’ve held them there for 10 seconds again. Then repeat this process for a total of 3 sets of 10 reps each day.
This exercise works best if you’re already in good shape because it will help improve your overall fitness level as well as tone up those abdominal muscles. It’s also very easy to do and doesn’t require any special equipment, so anyone can do it!
10. Medicine Ball Slams
A med ball workout is a weight training exercise traditionally used to improve your grip strength, explosiveness, and muscle endurance.
There are a variety of medicine ball exercises that you can do to target different muscle groups such as the chest, shoulders, arms, legs, and core. For example, doing medicine ball Russian twists can work your oblique muscles, while doing medicine ball chest passes can work your chest and shoulder muscles.
A general estimate is that you can burn about 10 calories per minute with a med ball slam. Thus, if you do a 10-minute med ball slam workout, you can expect to burn about 100 calories!
The number of calories you burn with a med ball slam can also be affected by your diet. If you eat a lot of fatty foods, you may not see as much of a calorie burn as someone who eats a healthier diet.
If you’re not sure where to start, I suggest talking to a certified personal trainer or physical therapist. They can help you determine which workouts are best for you and your fitness goals.
More of the exercises you can do with med balls from my other blog post.
This is another excellent cardio exercise that you can do at home with no equipment required. Just make sure you have enough space to move around comfortably!
Start by standing with your feet together and swinging your arms by your sides. Jump up and land on both feet, then immediately jump again and swing your arms forward and up as you jump.
Continue jumping in this way for 30 seconds, then take a rest for 30 seconds. Repeat the entire cycle 4 times.
12. Kettlebell Swings
Kettlebell swings are a great way to get a full-body workout. All you need is a kettlebell and some space to swing it.
This workout is effective on all of the major muscle groups, including the legs, arms, back, and core. It also helps to improve your cardio fitness, muscle toning, balance, and coordination and can be a great way to burn calories.
If you’re looking for a comprehensive and challenging workout, kettlebell swings are an excellent option due to they can be performed at home with little equipment, making them an affordable workout option.
They’re also very versatile – you can literally use them for everything from cardio to strength training and can be done at any time that suits you.
More tips from my other blog post on how to get ripped fast using kettlebell swings workout.
My Final Conclusion: 12 Best Home Workouts For Men Who Hate The Gym
Working out at home is as effective as going to the gym even if you don’t have access to a gym or are short on time.
There are so many benefits to working on your fitness at home. So many, in fact, that I can hardly believe it’s not the first thing people think of when they want to get into shape.
Working out at home is convenient, it’s cost-effective, and most importantly, it works (and there is plenty of research to back that claims up). Try to reduce your time in the gym and get to work out at home – you’ll be glad you did.
It’s important to remember that everyone has different wants and needs when it comes to exercise, and if you’re looking for a way to mix things up while still getting professional quality results, these exercises are definitely worth checking out.
Leave me a comment below if you have and I’ll be back within 24 hours.
To your best home exercises!
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