8 AT-HOME WORKOUTS TO LOSE WEIGHT AND BUILD MUSCLE

These quick and easy workout routines burn fat and build muscle, even if you’re five feet from your couch.

Get Fit From Home

There are days when the gym is the perfect respite from a long day at work. You can get in, sweat, get out, and feel completely renewed. Then there are days when the gym is one giant irritation. There are two many people clanking weights, or chatting when they should be clanking weights, and all you want to do is walk back through the door and head home. Well, guess what? You can do that—and still get a killer workout in.

Don’t believe us? Try these eight at-home routines and see for yourself. You can build muscle and lose weight all in the privacy of your home so you’re free to sweat in solitude, or bring the house down with your favorite workout songs. 

Barrel Chest Bedroom Workout

Perform all exercises as a massive superset. Rest 3 minutes, then repeat.

• -Pushup (10-15 reps)
• -Pullup (in doorframe, as many reps as possible)
• -Plank (60 seconds)
• -Renegade Row (10 reps)

Total Boddy Burn Out Workout

Repeat 5 times

Perform exercises labeled “A” then exercise labeled as “B,” rest, repeat for prescribed sets/reps.

• 1A. Dumbbell Lunge
• 1B. Pushup
• 3 sets, 8-12 reps each, 90 seconds between supersets

• 2A. Dumbbell Romanian Deadlift
• 2B. Ab-Wheel Rollout
• 3 sets, 6-8 reps each, 90 seconds between supersets

• 3A. Dumbbell Curl
• 3b. Dumbbell Shoulder Press
• 3 sets, 12-15 reps each, 2 minutes between supersets

• 4A. Plank
• 4B. Dip (can be done on a chair)
• 3 sets, as many reps as possible (60-plus seconds for plank), 90 seconds between supersets

Leg Workout

• 1A. Body-Weight Squat
• 1B. Lying Glute Bridge
• As many sets as needed, 100 total reps for each exercise, 60 seconds between sets

• 2A. Reverse Lunge
• 2B. Dumbbell Romanian Deadlift
• 4 sets, 10 reps, 90 seconds between sets

• 3. Wall Sit

Lean against a wall and squat down, until your knees are bent 90 degrees and your shins are vertical to the ground. Hold the position. Complete one set and hold for as long as possible.

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Cardio Workout

Perform all exercises as a massive superset, rest 2 minutes, then repeat 5 times.

1. Jump Rope (60 seconds)

2. Burpee (10 reps)

3. Dumbbell Curl-To-Press (15 reps)

4. Bear Crawl (60 seconds)

Ab Workout

• 1A. Ab-Wheel Rollout
• 1B. Superman hold
• 3 sets, 10 reps (30 seconds for superman hold), 60 seconds between supersets

• 2. Renegade Row
• 3 sets, 10 reps, 60 seconds rest

• 3. Plank
• 3 sets, 60 second hold, 90 seconds rest

Upper- Nody Muscle-Builder Workout

• 1. Pushup 55*
• See below for description. 3 sets, 3 minutes between sets

• 2. Plank
• 3 sets, 60 seconds, 60 seconds rest

• 3A. Body-Weight Squat
• 3B. Dumbbell Curl
• 3 sets, as many reps as possible, 90 seconds rest between supersets

• 4A. Dip (can be done on a chair)
• 4B. Pullup (in doorframe)
• 5 sets, 5-10 reps, 45 seconds rest between supersets

* Perform 10 pushups, rest 30 seconds; then 9 reps, rest 30 seconds; then do 8 reps, all the way down to 1.

Lower- Body Muscle-Builder Workout

• 1A. Body-Weight 1¼ squat*
• 1B. Dumbbell Romanian Deadlift
• 5 sets, 10 reps (as many as possible for squat), 90 seconds rest

• 2A. Walking Lunge
• 2B. Lying Glute Bridge
• 5 sets, 20 reps, 90 seconds rest

* Perform a body weight squat, come up ¼ of the way, drop back down to full depth, and come all the way up. That’s one rep.

The Back Saver Workout

• 1A. Pushup
• 1B. Prone Back Extension
• 3 sets, 12 reps each, 90 seconds rest

• 2A. Plank
• 2B. Prone Pressup*
• 3 sets, 10 reps (60 second plank), 90 seconds rest

• 3. Staggered Romanian Deadlift
• 3 sets, 6 reps/side, 60 seconds rest

* Lie facedown on the ground, hands where they would be for a pushup. Push yourself up as in a pushup, but leave your hips and legs on the ground. Hold for one second then return to the start position.

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