10 Easy Exercises to Get Your Home Workout Routine Sorted

Regular exercise can improve your quality of life, help you lose weight, and keep you healthy and energised.

However, a recent study shows that in 2022, almost 31% of Indian adults did not meet the World Health Organisation’s recommended levels of physical activity.

That’s why starting an exercise plan right away is important. But don’t worry, there’s no need to go to a gym: a regular home workout routine is effective, convenient, and cost-effective.

Wondering how to start? We’ll show you how to set up a workout space and start an effective home workout routine.

Essentials for Setting Up a Home Workout Space

Here are some pointers to create space for a daily workout routine at home.

• Take a corner of a room as a workout area or any space such as a veranda
• An exercise mat for floor exercises
• A small towel and a water bottle to stay refreshed and hydrated
• If possible, an open window near the exercise space to get light and ventilation
• A clock or portable timer to help you keep track of the time taken for each routine

Recommended read: 10 Best Health and Fitness Apps

Essential Tips Before You Start

Before you start your home workout routine, keep the following in mind.

• It is better not to begin exercising straight after waking up or immediately after coming home in the evening
• Warm up the muscles to reduce the chances of injury and prepare the body for working out
• Roll out the mat, grab a bottle of water, and a fresh towel in your workout space
• A basic warm-up comprises low-intensity stretches. Consider moving your arms in circles, then swinging your legs back and forth.
• Pay attention to how your body feels. Pain is a sign that you should stop. If you’re tired, reduce the duration of the workout. Keep your breathing smooth and regular.
• Employees who have the benefit of Onsurity’s group insurance can also book health check-ups before they start, so they know whether there are any exercises to avoid.

10 Home Workout Routines to Stay Fit

Here are ten effective exercises for a daily workout routine at home. They need no special equipment.

For good results while following a home workout plan, carry out the upper body exercises one day, the lower body the next day, and so on.

Workout #1: Jumping Jacks

• Stand with feet together. Your hands should be at your sides.
• Lightly jump up so that your feet are apart. At the same time, raise your arms.
• Jump back, lowering your arms, and repeat.

Benefits:

• This full-body exercise boosts cardiovascular health.
• It’s a great way to warm up.

Modifications:

• A simple variation is by sliding one leg out at a time without jumping.
• For a more vigorous workout, increase the speed.

Workout #2: Push-Ups

How You Do It:

• Get into a plank position. Let your hands be a little wider than your shoulders.
• Bend elbows and lower body until it is slightly off the ground. Keep elbows at 45 degrees.
• Push your palms against the ground to rise. Try to stay straight from head to heels.

Benefits:

• Push-ups are perfect for targeting the chest, shoulders, and triceps.
• They also help to build core strength.

Modifications:

• Lower knees to the ground for an easier variation.
• For incline push-ups, place hands on a stable and raised surface such as a bench.

Suggested read: 5 Benefits of Working Out You Didn’t Know

Workout #3: Squats

• Stand with feet shoulder-width apart. The toes should be a little turned out.
• Bend your knees to the lower body – think of it as sitting on a chair.
• The chest should be lifted, and the knees should be in line with the toes. To maintain balance, you can hold your arms out.
• Bend till thighs are parallel to the ground. Then, come to the original position.

Benefits:

• Squats work on the quads, hamstrings, and glutes.
• They also strengthen the lower back.

Modification:

• Add a jump when coming up for greater intensity.
• Beginners can perform squats against a wall to focus on form.

Workout #4: Lunges

How You Do It:

• Stand with feet together. Take a big step forward with the right leg.
• Lower hips till knees are bent to 90 degrees.
• Pushing down on your front heel, return to the starting position.
• Repeat with the other leg.

Benefits:

• Lunges target the quads and glutes.
• They improve stability and balance.

Modification:

• Step backward instead of forward for less pressure on the knees.
• Try walking forward with each step for more intensity.

Also, read: How to Set Up a Home Gym on a Low Budget?

Workout #5: Plank

• Start with forearms (or palms) and toes on the floor, face down.
• With the body straight, engage your core.
• Hold this position for 10 seconds. Over time, increase the duration.

Benefits:

• Planks tighten the core.
• They help strengthen shoulder muscles.

Modification:

• Beginners can lower their knees to the ground for extra support.
• Rotate onto one side and then the other to work the sides of the body.

Workout #6: Mountain Climbers

How You Do It:

• Start in a plank position, hands under shoulders.
• Push one knee towards the chest. Don’t let the hips be unstable.
• Switch to the other leg.
• Continue alternating legs.

Benefits:

• Mountain climbers boost your heart rate as an effective cardio exercise.
• They work your core, arms, and legs.

Modification:

• You can perform them slowly for a beginner workout.
• Pick up speed for a more intense cardio challenge.

Quick read: 10 Safe and Simple Pregnancy Exercises at Home

Workout #7: Glute Bridges

• Lie on your back. Bend your knees and keep your feet flat on the floor.
• Press heels down. Lift your hips slowly, squeezing your glutes.
• Hold for a second, then come back down.

Benefits:

• This exercise targets the glutes and hamstrings.
• It strengthens your lower back.

Modification:

• Lift one leg at a time for an advanced version.
• Pause at the top for a longer time for more glute pressure.

Workout #8: Leg Raises

How You Do It:

• Lie on your back. Legs straight, arms by sides.
• Lift legs towards the ceiling. Keep your lower back pressed to the floor.
• Lower legs down until almost touching the floor, then repeat.

Benefits:

• This exercise hits the lower abs.
• It also strengthens the hip flexors.

Modification:

• Perform with bent knees for less intensity.
• Pause at the top of the raise to increase intensity.

Also, read: 10 Benefits of Running in the Morning

Workout #9: Bicycle Crunches

• Start with lying on your back, hands behind your head, knees bent.
• Raise one knee towards the chest. Twist to bring the opposite elbow towards the opposite knee.
• Straighten the opposite leg. Keep it off the ground.
• Alternate sides in a pedalling motion.

Benefits:

• Bicycle crunches work on the obliques.
• They also work the entire abdominal area.

Modification:

• Perform at a slower pace for better form.
• Increase speed for a more challenging workout.

Workout #10: Burpees

How You Do It:

• Stand with feet shoulder-width apart.
• Move into a squat, placing your hands on the ground.
• Jump feet back into a plank.
• Jump feet forward again.
• Jump up and clap your hands overhead.

Benefits:

• Engages several muscle groups, from arms to legs.
• Boosts heart rate to improve cardio fitness.

Modification:

• Make it harder by including a push-up after you reach the plank position.
• Keep it simpler by stepping the feet back and avoiding the jump.

Related read: 6 Fitness Tips While Working from Home

Cool Down and Stretching

Cooling down and stretching after exercise are important to reduce soreness and prevent injuries.

When cooling down, your body gets to rest. The heart rate and blood pressure return to normal.

A Simple Stretching Routine

Here are some simple stretches for major muscle groups for your daily workout routine at home. 

• Hamstring Stretch: Sit on the floor and place your legs straight in front. Extend arms. Bend at the waist to reach towards your toes. Try to keep your knees straight. Hold for up to 30 seconds.

• Quadriceps Stretch: While standing up, take hold of your right ankle with your right hand. Slowly pull it toward your glutes. Hold this pose for 30 seconds. Now, move to the other leg.

• Shoulder Stretch: Extend the right arm in front and then cross it over your chest. With your left hand, pull your right arm closer to your body. Hold for 30 seconds, and switch arms.

Benefits of A Home Workout Routine

Exercise is beneficial, whether outdoors, in a gym, or at home. Workouts can help you beat stress in many ways. Much needed at a time when, as a study shows, around 62% of Indian employees experience burnout.

With a home workout plan, you can get these extra advantages:

• Convenience: You don’t have to commute to a gym or exercise in a crowd. You can work out at whatever time suits you. It’s a fitness myth that morning workouts are better than others.

• Privacy: You can exercise your way. There is no need to feel self-conscious. A workout routine for women at home will meet these objectives.

• Consistency: Many people find that exercising at home can be more regular. You don’t have to adjust the timings for friends or instructors, so there will be no concerns about the office rush or gym timings.

• Focus: You can choose the music you like or turn it off altogether. The same applies to other factors, such as lighting and temperature. The result is better focus and concentration.

• Family: You can work out with family members in a daily workout routine at home, which adds a dose of fun.

Tips to Stay Motivated and Consistent

How to start a home workout routine? Consistency is crucial. Here are some pointers.

• Goal Setting: Expect slow and steady progress. You won’t see dramatic changes overnight but over time.

• Scheduling: Work to a schedule that you can stick to. Don’t worry if you miss a day. Get back on track as soon as you can.

• Tracking: Weighing scales and tape measures are good ways to track your progress. Do remember that weight is not the only measure of progress.

• Online Communities: Some people can find extra motivation in joining online communities to share tips and inspiration. For example, there could be a community for a workout routine for men at home.

• Track Activity: Platforms like Onsurity allow you to track your steps, access yoga sessions, and attend webinars, which can help you keep up with your fitness goals.

Summing Up

Regular exercise boosts physical and mental health, keeps you fit, and can prevent many ailments. The best part? You can start your fitness journey with a simple home workout plan.

Moreover, a home workout routine means that you can exercise at the time and pace you want without special equipment or expensive gym memberships.

How do you start a home workout routine? Create a dedicated space anywhere at home and commit to a workout schedule. It’s the best way to gear up for a better tomorrow.

A new report shows that at least 155 million Indian adults fail to meet the WHO guidelines for physical activity. Caught between commutes and deadlines, white-collar employees can find it hard to stick to a fitness routine. Employers can help them avoid sedentary routines by incorporating health and fitness at work.

For example, Onsurity’s products come with comprehensive health and wellness benefits, from fitness tracking apps to exclusive seminars with professionals to discounted health check-ups. Big or small, every company can access the best healthcare. The result: better employee retention, improved productivity, and a happier workforce.

Discover more about health and fitness and how it can help you lead your best life by scheduling a demo with Onsurity today.

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