Gym exercises you can do at home

You want to be fit, but you do not want to go to the gym or maybe you do not have time to exercise there, be aware that the solution to this issue is to do your own exercise at home and spend about 40 minutes. In shape, during the day. Doubtful?

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So, check out this list of practical exercises that can be done by anyone at any time, and better yet, without leaving home.

Gym exercises that can be done at home

standing race

The first exercise on this list is good for increasing temperature and improving your breathing. Stop, pretend you are running, but do not move. Do 4 sets of 40 seconds, with a 20-second break between each set.

add side

To do this exercise, you will need dumbbells. Stand up straight, try to be in the same position, with your arms outstretched and holding the dumbbells. Raise your arms sideways to shoulder height and lower your arms to your hips.

You can do this exercise with just one hand at a time, in 10 sets, with a 1 minute break. This exercise works the trapezius and shoulder area.

Front elevation

This exercise is the same as the previous one, but the goal is to work your chest and shoulders. To do this, use a bench for support. Then sit in a straight position, back against the seat, raise your hands forward to shoulder height and gently lower to the starting position.

You can do one hand at a time and stand if you like. Do 3 sets of 10, with a break of 90 seconds.


Working on lower limbs such as glutes and thigh muscles, squat is ideal for being flexible and active. To do this you must bend your knees, placing your feet slightly apart, squat with your buttocks leaning back, as if you were sitting on a chair.

Then, lower and lift, aim at angles between 45 and 90 degrees. Do 3 sets of 10 to 15 repetitions. Be careful to keep your back always straight, so you will be more effective in exercise with minimal injury risk.

Abdominal supra

This is a classic and often undesirable to do, but the results always end up compensating for the effort, as it strengthens the abdominal muscles for a long time. Lying on the mat, with your knees bent at a 90-degree position, make sure that the soles of your feet are firmly planted on the floor.

Hold your hands firmly over your head and move upwards with your back down from the floor inhaling and lowering your breath. Do 3 sets of 10 to 15 repetitions and increase how your body gets used to exercise.


This is a regular Crossfit exercise that greatly helps to improve body fitness, improve heart endurance and is good for burning calories. To perform, you need to stand in a straight position with your feet slightly apart at shoulder height.

The exercise consists of lowering yourself until your hands are on the floor and placing them in that position while your feet are raised backwards. Then do a full push-up movement and return with your feet forward and jump up using your body strength.

bench triceps

This exercise is also called bench dip. Its implementation can be done with any type of chair and even on the stairs. To do this, do the following: the bench should be behind you, so keep your hands on the bench, keep your arms straight and move your legs forward, keeping your knees bent and keeping your heels on the floor.

Lift and lower your body, keeping your posture, as you must keep your back straight, do 3 sets, and up to 10 repetitions.

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