Pretty much everyone understands how important it is to exercise on a regular basis. However, it can sometimes be tough to find time to get to the gym. Luckily, it is entirely possible to give yourself a great workout at home. Certified fitness trainer and nutrition expert, Majed Alhamad, has devised the perfect at-home workout with the following exercises:
Push-ups are among the best exercises for developing upper body strength quickly and effectively. They are also great for strengthening your core and improving your cardiovascular fitness. Push-ups are scalable, which means that you can begin with just one and build up to performing as many as you need to build and maintain fitness levels.
How to do push-ups:
• Kneel on the floor with your face down, place your hands directly below your shoulders and ensure that your feet are hip-width apart.
• Step back with your feet together and curl your toes towards your head with the balls of your feet touching the ground.
• Form a straight line from head to heel and maintain this position (it’s called a plank) throughout the exercise.
• Lower yourself to the ground until your arms are at a 90-degree angle to the floor.
• Raise yourself from the ground by straightening your arms to complete the workout.
• Repeat as many times as needed.
Muscles worked: Pectorals, deltoids, triceps, abdominals, serratus anterior.
Burpees are a great total body exercise that also helps you burn fat fast.
They are also a bodyweight exercise which means that you do not need to use any equipment and they can be done in the comfort of your own home.
How to do burpees:
• Drop into a squat from a standing position and place your hands on the floor in front of your feet.
• Kick back into a plank position.
• Jump back into a squat position.
• Leap into a standing position and repeat the whole sequence as needed.
Muscles worked: Quadriceps, hamstrings, glutes, deltoids, pectorals, abdominals.
3. Front Lunges
This is another highly effective bodyweight exercise for lower body strength. They help to condition leg muscles, improve your balance, shape your glutes and even help to improve bone density which in turn wards off conditions like osteoporosis.
How to do front lunges:
• Start from a standing position with feet hip-width apart, arms at your side, shoulders back and core engaged.
• Step forward with your right leg and bend your knee at a 90-degree angle. Ensure that all the weight rests on the heel.
• Step back and repeat with left leg.
Muscles worked: Quadriceps, glutes, hamstrings.
4. Jumping Jacks
Jumping jacks are one of the more effective cardiovascular and fat burning exercises. The burn up to 100 calories in an hour and only require willingness and a good pair of shoes to perform. They can be used as part of a cardio or strength training circuit for maximum effectiveness.
How to do jumping jacks:
• Stand tall with your arms at your sides.
• With your knees slightly bent, jump high into the air, raising your arms above your head as you do so.
• Return to starting position and repeat the required number of times.
Muscles worked: Calves, core, shoulder adductors, hip abductors and adductors.
5. Mountain Climbers
Mountain climbers are an exercise that involves running in place from a push-up position. They improve your cardiovascular fitness, flexibility and overall strength. They require you to pay special attention to form which ultimately results in greater stability and agility.
How to do mountain climbers:
• Start in a plank position with your body in a straight line, hands below your shoulders and toes curled towards you.
• Bring your right leg towards your chest and extend your left leg outwards.
• Change legs and pick up the pace for an intensive workout.
Muscles worked: Biceps, quads, deltoids, glutes, obliques, hamstrings.
You don’t need to drive down to the gym to give yourself a great workout. By following the exercise tips laid out in this article, you can stay in shape in the comfort of your own home.
About Majed Alhamad:
Majed Alhamed, originally from Kuwait is a certified personal trainer and nutrition expert who helps his clients achieve athletic excellence. Alhamad specializes in helping athletes of any level master the fundamentals and crush their goals. He is convinced that when clients harmonize the physical, professional, mental demands of everyday life, anything is possible.
Majed encourages his clients to follow the advice of Hippocrates: “Let food be thy medicine and medicine be thy food.” Alhamad supports his clients as they transform their diet, removing over processed foods, and incorporating nutrient-dense, whole foods to aid with athletic recovery.
When he’s not on the field or in the gym working with clients, Mr. Alhamad can be found giving back to his community. He actively volunteers his time at his local soup kitchen, as he believes giving back is an essential component of overall wellbeing.