Home workout challenge

josephplatt1979
Mar 16, 2023
5 min read

Whether you’re coming from a lay off out of the gym or want to start a workout regime, the best home workout challenge will help you drop weight, build muscle, and avoid those recurring monthly gym fees. So if you’re looking for a fresh fitness start, our compilation of strength and cardio moves for home workouts will help you get shredded in between your couch and coffee table.

Even if getting out of the house for a jog or bike ride is entirely possible, grabbing a few minutes for an at-home workout can be a great weapon for any season. An home workout challenge can make you sweat and build muscle, with minimal equipment and a little know-how.

Here you will find a number of strength and cardio moves that can be performed in your living room, in less than 30 minutes. Doing these exercises at home will tone your weak spots, get your blood flowing and heart pumping.

Home Workout challenge exercises

String together the following in an order of your choosing and keep at it.

Core Strength

Sit-Ups - Basic, but effective. Lie on your back with knees bent, engage your abs to lift your shoulders from the ground and close to your thighs, hold for a second, and return to start. Aim for 20, and work your way up to 50 once you’re a pro. For maximum effect, do not tuck your feet under a chair or table for assistance.

Bicycles - Lie on your back feet in the air, knees bent. Place your hands behind your head. Begin vigorously pumping your legs in the classic bicycle motion for one minute.

Planks - Hands down the best overall bodyweight toning move you can do. Rest on your elbows and toes, keeping your back and legs straight. Hold for one minute.

Lower Body At-Home Workouts

Squats - Back straight, feet slightly turned out. Drop your seat to knee height. Do two sets of 10. Advanced/Dad version: Do these with your kid on your back.

Lunges - This is the best quad toner in town. Start standing with your feet parallel. Take a big step forward with your right leg, landing with your knee bent and over your toes. Allow your back knee to drop down toward the floor while swinging your left arm forward for balance. Push off your right front foot to return to standing. Do two sets of 10 on each side.

Squat Jumps - Bend your knees as if you are going into the squat position, tucking your arms like a downhill skier. Spring off the floor and straighten your legs in the air, before landing in a squat once again. Advanced version: When you push off the floor into a jump, add a half-twist so you land facing the opposite direction. Do two sets of 10.

High Knees - Jog in place for one minute, lifting each knee as high as you can.

Bulgarian Split Squats - It sounds hardcore, but it’s just a regular squat with one leg resting on a chair seat or low table behind you. Focus on keeping your weight over your forward leg, and don’t let your knee bend further than your toes. Two sets of 10 on each side.

Calf Raises - Face a wall and place your palms against it for balance and support. Rise up onto your toes and back down. Repeat 20 times. Advanced version: Let your kid ride piggyback for extra resistance.

Upper Body At-Home Workouts

Dips - Sit in a sturdy chair, hands holding the front edge of the seat. Push your butt forward until it is it suspended in front of the seat and your weight is being supported by your arms. Bend elbows and drop your hips toward the floor. Straighten. Do two sets of 10 dips.

Push-Ups - Drop and give us 20. Let your child sit on your butt for extra weight resistance.

Dead Lifts - A modified version of the gym classic, you’ll need a heavy, low-to-the-ground object for this, such as two gallon-size jugs of water, dumbbells, or a duffel bag filled with shoes. Start standing, feet shoulder-width apart, back straight, knees slightly bent. Keeping your back straight, reach down and grab hold of the weighted object on the floor in front of you. Return to a vertical position. Lower down; raise back up. Do 20 times.

Cardio-Boosting Home Workouts

Jumping Jacks - Time to get your heart rate up. Making sure to raise your hands over your head each time, and keep the cardio going for at least one minute.

Burpees - Get from a perfect plank to a jump with the hands in the air and back again as fast as possible. Start with 10 and work up from there.

Nutrition

A good workout routine is going to be backed up by a good nutrition plan if you want results.

A solid nutrition plan is essential to support muscle growth or weight loss. If you don’t provide your body with enough quality calories, your muscles simply won’t grow or the fat may never shift.

Your plate should consist of macronutrients of Healthy Fat, lean Protein, and healthy Carbohydrates.

Macronutrients are the nutritive components of food that the body needs for energy and to maintain the body’s structure and systems. No healthy diet should exclude or seriously restrict any macronutrient if your goal is to get in shape.

Calories

In order to grow, you need to consume more calories than those you burn daily. Seems obvious, but not everyone pays attention to it. Try to eat 20 to 22 calories per pound of body weight, per day.

If your efforts are not working, add some more food to your diet plan. It is very common for beginners to think they are eating a lot when in fact they are not.

If your goal is to lose weight then you need to burn more calories than you consume.

How many calories are in fat ? One pound of fat equals about 3,500 calories. If you consume 500 calories fewer than what your body uses to maintain weight daily, you'll lose 1 pound in a week. You can also increase the number of calories your body uses with more physical activity to create this caloric deficit.

Supplements

Supplements come as the cherry on top of the cake. If you’ve already established a proper diet plan, then you can start thinking about getting some supplements to boost your muscle growth or weight loss to a higher level.

Supplements are designed to fill in the gaps in your nutrition plan. Let’s face it, it’s not an easy task to take more than 120g of protein per day, or to eat 3000 calories every day – especially if you’re not used to eating a lot.

Protein helps you feel full and helps with maintaining muscle when losing weight

That’s where sports supplements come in. A protein shake can easily give you 20 to 30 grams of protein. If you take a protein shake 2 times a day that’s 40 to 60 grams of protein you can get with very little effort.

Bottom line

You can exercise at home and have a great workout to build muscle or lose weight. You can get a good workout using your bodyweight or simple pieces of kit such as a chair, dumbbells and kettlebells. Remember to have the proper nutrition and supplements to help support your workouts and body goals.