Physical activity and regular exercise have numerous health benefits; they improve overall health, boost the respiratory system, aid in maintaining cardiovascular health and make your bones and muscles strong. Staying active facilitates your healthy weight and aids in weight loss. It can ease your depression and stress and fix your anxiety issues. Moreover, it reduces the health risks such as diabetes, cardiac diseases, or other chronic illnesses.

Being a busy bee, it is quite a challenge to always get to the gym. But here’s good news, you can create your mini gym at home. You may be wondering how to get started and what to choose? Then keep reading! These home workouts will help you improve your health and save money.

Best quick and easy workouts at home

Exercises for your core

The core is your pelvis and spine. Core-strength exercises aid stability and strength to your muscles around your pelvis and core muscles of the body. As a result, the core strength can help you perform any physical activity with ease. Moreover, it is more about maintaining an excellent ideal body posture and less about power.  

1. Sit-ups 

For abdominal endurance, tone and tighten the muscles.

Muscles involved in Sit-ups:

  • Rectus abdominis
  • Transverse abdominis
  • Obliques muscle groups

Steps to do Sit-ups:

  1. Lie on your back, bend your knees and keep your feet flat on the floor.
  2. Place your hands behind your head and avoid movements of arms
  3. Now, raise your upper body until you get upright
  4. Do and repeat

2. Squats

It strengthens your core and enhances dynamic balance and posture

Muscles involved in squats:

  • Gluteus medius
  • Hip abductors

Steps to do squats:

  1. Stand with your feet apart and toes slightly out
  2. Bend your knees as if you’re sitting on a chair and keep your arm straight forward
  3. Push up with your heels and return to the standing position

3. Plank

It strengthens your whole body, particularly your core muscles, and helps you get a strong posture.

Muscles involved in plank:

  • Transverse abdominis
  • Rectus abdominal
  • Internal and external oblique muscles
  • Rhomboids
  • Trapezius

Steps of plank:

  1. Facedown with your forearms and toes
  2. Keep your back straight and legs aligned
  3. Hold for at least a minute later. You can increase the timing as your strength increases

Exercise for your lower back

The lower back is also known as the lumbar region; it is the area of your back that begins below the ribcage and upper part of the buttock. It is essential to work out to increase the strength and stability of your lumber. As a result, you can prevent lower back pain which is common in most people.

4. Bridge 

Provide strength and support to your lower back.

Muscles involved in bridge:

  • Quadriceps
  • Hamstrings
  • Gluteal muscles
  • Deltoids
  • Rectus abdominis
  • Spinal erectors

Steps to do bridge exercise:

  1. Lie on the floor - bend your knees and place your feet flat
  2. Raise your buttocks with your shoulder by pushing up your feet
  3. Hold it for a few minutes, then; lower the buttocks and rest for a while
  4. Repeat and enjoy

5. Lying lateral leg lifts

Besides strengthening your lower back, this workout will help you maintain your balance and reduce strain on the back.

Muscles involved in Lying lateral leg lifts:

  • Hip abductor muscles

Steps to do Lying lateral leg lifts:

  1. Lie on either side with your legs together
  2. Raise the upper portion about 19 inches and keep it extended and straight
  3. Hold for a few seconds, then come to the normal position
  4. Repeat at least ten times; for each side

6. Knee-to-chest stretches

It assists you in relieving pressure on your spinal nerves.  

Muscles involved in knee-to-chest stretch:

  • Erector spinae
  • Latissimus dorsi
  • Gluteus medius
  • Gluteus minimus
  • Gluteus maximus
  • Thoracolumbar fascia

Steps to do knee-to-chest stretch:

  1. Lie on the back, bend your knees and keep your feet on the floor
  2. Pull one knee towards the chest by using both hands
  3. Keep your abdominals tight
  4. Return to the normal position and repeat to the opposite leg

Exercises for upper body

The upper back area is also known as the thoracic spine; it provides stability and structural support. In addition, exercise makes muscles strong, which helps hold your body.

7. Push-ups

Muscles involved in push-ups:

  • Deltoids of shoulder
  • Pectoral muscles of the chest
  • Tricep muscle
  • Bicep muscle
  • Gluteal muscles
  • Erector spinae

Steps to do pushups:

  1. Lie parallel to the floor on your four
  2. Position your hands slightly wider than your shoulder, keep your legs a bit wider, and balance on your toes
  3. Keeping the body straight from head to toe, slightly push your body through your hands
  4. Lower your body till your chest get close to the floor, then push yourself up and repeat

8. Dips

Muscles involved in dips:

  • Triceps
  • Anterior deltoid
  • Pectoralis muscles - sternal, clavicular and minor
  • Rhomboid

Steps to do dips: 

  1. Sit on a bench or a stable chair while placing your hands on the edge of it and your face forward.
  2. Extending your legs and bending your elbow can help you acquire the position.
  3. Then lower your body till you produce a 90-degree angle with your arm
  4. Lift your body until you get back to the first position
  5. Repeat

Cardio Exercises

Cardiovascular strength training and cardiovascular exercises are distinctive forms of cardio workouts. However, both have equal importance in maintaining health. Aerobic exercise trains your heart increases your heart rate and strengthens your lungs to work harder than average.

9. Jumping jacks

It benefits your whole body by strengthening the different muscles and promoting your heart rate.

Forces involved in a jumping jack:

It involves both upper and lower body muscles

  • Transverse abdominis
  • Medial delts
  • Glutes
  • Calves
  • Hamstrings
  • Quadriceps

Steps to do Jumping jack:

  1. Stand in an anatomical position, then widen your legs a bit wide
  2. Bend your knees and jump - spread your legs apart, stretch your arms and bring them over your head
  3. Get back to the normal position  and repeat

10. Burpees

It is a combination of squats, jumps, and pushups which help your overall body to stay fit. Moreover, it increases muscular endurance and functional strength and boosts cardio.

Muscles involved in burpees:

This workout trains different muscles such as the upper body, core, and lower body muscles.

  • Quads
  • Glutes
  • Hamstrings
  • Core
  • Shoulder
  • Chest   
  • Triceps
  • Calves

Steps to do a burpee:

Four phases: jump, squat, plank, and push-up

  1. Stand in an ideal position and jump
  2. Land into a squat
  3. keep your knees wider than the elbows and kick yourself back (bounce back)
  4. Get into plank position - shoulders over the wrist, straight line from head to heels
  5. Go straight down, come right back up and Jump into the standing position
  6. Repeat

11. High-intensity interval training (HIIT)

A full-body workout is one of the most popular cardio workouts, and it boosts calorie burn and fat loss. In addition, the intensity of exercise elevates your heart rate, which increases your cardiovascular health.  

Muscles involved in HIIT:

  • Abs
  • Quads
  • Hamstrings
  • Calves
  • Glutes

Steps to do HIIT:

It involves the combination of different exercises for some time and is mentioned below

  1. Butt kicks
  2. Jumping launges
  3. Burpee

Note: After completing one exercise, rests for at least 10 minutes 

Bottom line

Exercises at home will be challenging regardless of your fitness level. It would be best if you started with a beginner routine, and then you will be able to master advanced level workouts. Always remember warm-up and cool-down is essential to avoid any muscle cramp or fatigue.