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Best Home Workout

Mr. Tayyab explains the best bodyweight workout to lose weight at home.

When our favourite gyms closed because of the coronavirus, it became impossible to hit the gym to work out. But as necessity is the mother of invention, people started working out from home. The new normal for many of us includes working out at home with no specialized equipment.

It is not as daunting as it may seem. The best way is to select a variety of exercises that incorporate compound movements. Compound movements are moves that work for multiple muscle groups at the same time, like push-ups or squats.

The following routine needs no equipment and is a high-intensity interval workout high-intensity interval workout (HIIT), which means that there are alternating periods of intense work and rest. If you are ready to begin, remember that it is essential to warm up properly first to prep your muscles and get them prepared for hard work, before starting.


Follow the moves according to the given directions. Make sure you do the moves and rest between moves for the time interval suitable for your fitness level.

  • Beginner intervals: Work out for 30 seconds, then rest for 30 seconds
  • Intermediate intervals: Work out for 40 seconds, then rest for 20 seconds
  • Advanced intervals: Work out for 50 seconds, then rest for 10 seconds

MOVE 1- Pop Squat and Turn

Stand with your feet shoulder-width apart. Hop once in place, then hop again, only this time turn 180 degrees mid-air, so you land facing the opposite direction. Then do another small hop in place, and drop into a squat as soon as you land, tapping the floor with one hand. Continue this move, turning back and forth.

MOVE 2- Plank Hop

Position yourself in a high plank. Place your palms flat on the floor, with your hands shoulder-width apart, shoulders right above your wrists, legs stretched out, and feet together. Then engage your core and keep your legs together as you hop your feet forward and to the left, bringing your knees up towards your left elbow. Hop your feet back to the starting position, and then hop your feet forward to the right, bringing your knees towards your right elbow. Hop back to starting position. This is one repetition.

MOVE 3- Modified Push Up from Walk Out

Stand with your feet shoulder-width apart. Bend from your waist and place your hands flat on the floor. Then walk your hands farther ahead until you reach a high plank position. Make sure that your high plank is in the proper position. From here, either do a push-up or lower your knees to the floor to do a modified version of the push-up. Then reverse the movement, going back to the high plank, and walk your hands back. Then return to your starting position.

MOVE 4- Squat Thrust

Stand with your feet shoulder-width apart, with your hands by your sides. Bend down and place both your hands on the floor. Then hop back with both feet back to a high plank position. Then hop back and stand up to complete your squat thrust.

After you have completed all four moves, rest for 60 seconds. Repeat the circuit at least four times.

Page Reference

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  • TAYYAB, M. (2020) Best Home Workout [WWW] Available from: [Accessed

About the Author

Mr. Tayyab is a Freelance Journalist and writes about Nutrition and Minerals to help sportspeople.