Best Home Workout

Mr. Tayyab explains the best bodyweight workout for losing weight at home.

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

It is not as daunting as it may seem. The best approach is to select a variety of exercises that incorporate compound movements. Compound movements, like push-ups or squats, work for multiple muscle groups simultaneously.

The following routine needs no equipment and is a high-intensity interval workout high-intensity interval workout (HIIT), meaning 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 prepare them for hard work before starting.

Directions

Follow the directions given. Make sure you do the moves and rest between moves for a 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 turning 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, then hop forward to the right, bringing your knees towards your right elbow. Hop back to the starting position. That 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, return 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

If you quote information from this page in your work, then the reference for this page is:

TAYYAB, M. (2020) Best Home Workout [WWW] Available from: https://www.brianmac.co.uk/articles/article601.htm [Accessed 15/5/2025]

About the Author

Mr Tayyab is a freelance journalist who writes about nutrition and minerals to help sportspeople.

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This website uses cookies placed by third-party services that appear on our pages. Cookies are used for ads personalisation. You consent to these cookies if you continue to use this website. The site does use Google ads and Google have published information about Google’s use of information.


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When our favourite gyms closed because of the coronavirus, it became impossible to work out there. But as necessity is the mother of invention, people started working out from home. For many of us, working out at home with no specialized equipment is the new normal. It is not as daunting as it may seem. The best approach is to select a variety of exercises that incorporate compound movements. Compound movements, like push-ups or squats, work for multiple muscle groups simultaneously. The following routine needs no equipment and is a high-intensity interval workout high-intensity interval workout (HIIT), meaning 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 prepare them for hard work before starting. Directions Follow the directions given. Make sure you do the moves and rest between moves for a 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 turning 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, then hop forward to the right, bringing your knees towards your right elbow. Hop back to the starting position. That 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, return 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 If you quote information from this page in your work, then the reference for this page is: TAYYAB, M. (2020) Best Home Workout [WWW] Available from: https://www.brianmac.co.uk/articles/article601.htm [Accessed 15/5/2025] About the Author Mr Tayyab is a freelance journalist who writes about nutrition and minerals to help sportspeople. Cookies This website uses cookies placed by third-party services that appear on our pages. Cookies are used for ads personalisation. You consent to these cookies if you continue to use this website. The site does use Google ads and Google have published information about Google’s use of information.