Come back to original position keeping the weight in your heels. You can also choose to invest in a Peloton bike. Figueroa suggests that you start with a solid warm-up: Once you get comfortable with this boxing workout, add new punch combinations to lengthen the workout and make it more intense. Consider this your stepping stone to being a bench bro in the gym. It’s never too late to start! Some apps and websites are free, while others require a fee or the purchase of equipment. How: Lie flat on the floor with your legs bent. Sure you could get up 15 minutes earlier, use bodyweight exercises and squeeze in some exercise at home before work. Boxing gloves are not required, but you can use them if you prefer. Basically these exercises need too little or no equipment. Brands like Blackburn and CycleOps make popular models that range in price from around $100 to over $300. Plus, they can be done with barbells, kettlebells, or dumbbells. How to do it: Stand upright holding the barbell, two dumbbells by your sides, or unweighted. How: Get into a press-up position with your hands wider than shoulder width apart. This gridiron-inspired exercise session is appropriate for beginning- to intermediate-level men and should take 10-15 minutes to complete. This exercise targets the whole body. Then push back explosively to the start position. By lifting your legs you place extra weight on the stomach muscles and reduce the momentum that could make this easier. But, with proper planning you can take some time out of your hectic schedule for your future own well-being. How to do it: Stand in front of bench with a dumbbell in each hand. Raise your heels off the floor and hold at the top of the contraction. How to do: Stand straight with your feet together and hands on your sides. And the partnership between Adidas and Fitbit now provides Fitbit Ionic users with specific run coaching tools (warm-ups, guided workouts, and strength exercises) to improve fitness. But there are certain men who prefer to work out at home or need to exercise at home due to parenting, work, or caregiving duties. Reverse the movement immediately and come back to the original position. How to do: lie on your back keeping your legs and arms extended towards ceiling. The free Nike Training App is a popular download for iPhone users. Make the move more intense with double unders – letting the rope pass round your twice for every jump, Why: The ultimate no-nonsense workout, jumping rope could be the most efficient form of cardio. Squeeze your bicep at the top of the contraction then lower slowly and repeat. With MH's help, taking your first steps towards fitness needn't be daunting. But then what? Excess weight puts more strain on your body and having good shoes can ease that strain. Pro Tip: Before you startup, don’t forget to warm up for at least 5 minutes! Hold without allowing your hips to sag. The lateral raise isolates your medial deltoid, the middle of three shoulder muscles, helping to develop your shoulder width and mass. Exercising at home doesn't work for everyone. A website called DoYogaWithMe.com offers a wide range of online yoga workouts that range in length and intensity. Press up and straighten your arms before pausing at the top of the rep and lowering slowly to the start position. Squat down and repeat. Your heart rate might increase, you might become slightly out of breath, and your muscles might burn from fatigue. From there kick your feet back as far as you can while keeping your arms extended. Can You Finish Our 330-Rep Dumbbell Challenge? Remember, health is wealth. How: Get in a press-up position, with your hands beneath your shoulders and core locked to ensure a straight line from head to heels. How to do: Get down on the ground setting your hands shoulder-width apart. Stand up tall with your shoulders back and walk forward as quickly as you can using short steps. It strengthens oblique and helps your build stronger abs. If you're overweight, obese, or have been sedentary for some time, it's smart to start moving to improve your health. Focus on keeping your knees over your toes and chest out – don't arch your back or lean forward as you drop down. Some guys like to go to the gym. Work this move into your workout to guarantee you're hitting as many leg muscles as you would in the gym when it comes to exercise at home. All rights reserved. Begin with short session of easy-to-do exercises. Take a few minutes to see which workouts look most interesting to you and give one or two of them a try. Lastly, if you own a Fitbit Ionic, you'll get guided workouts right on your wrist with easy to follow videos to make sure you are completing the exercises with proper form. Not only will they redline your heart rate, but you'll build stronger glutes, quads and shoulders with a cobblestone core to boot. There are various benefits of including it in your everyday exercise program. Keep your head up during the move. But you've probably noticed that many home exercise websites and DVDs are designed for women. Why: If you're doing exercise at home, this is the best move for visible shoulder development. Land in a lunge and repeat. Why: If standard press-ups are feeling too easy, try this. This workout designed by Mike Figueroa can help you build endurance, strength, and flexibility. Tense your abs hard at the top point of the movement, then return under control to the start position. Why: Too many beginners are prone to skipping calves when it comes to leg day. There is no doubt that regular exercise is the best path to live fit and healthy life. Use it for your workouts! If you choose to work out on your own without a trainer, these tips from Figueroa will make your workouts more effective: If you are not comfortable moving on and off the floor or if standing for more than five minutes is challenging, consider a chair-based workout. You'll find that trying new workouts and adding variety to your routine will help you to stay interested and motivated. How to do it: Stand facing away from a bench, grab it with both hands at shoulder-width. Roll over and repeat on the other side. Overview . You may be able to find more information about this and similar content at piano.io, Our Friday Finisher Sets Your Metabolism on Fire, 60-Min Challenge To Bulk Up Your Mental Muscle, Leg-Day Finisher To Scorch Fat and Build A 6-Pack, 10-Min Dumbbell Blast to Build Big Shoulders, Massive 800-Rep and 1.5 mile Bodyweight Challenge, 270-Rep Strongman Challenge to Bulk Up & Crush Fat, 15-Min Dumbbell Bicep Pump That Crushes Calories, This Dumbbell Finisher Blasts Your Whole Back. You start at home! By keeping your upper arm stationary you hit the whole bicep for maximum growth. Go back to the original position and repeat the same with the left elbow. Instead of (or in addition to) side lunges, complete lateral shuttle runs and tap the football on the ground when you run to each side. As your fitness level improves, increase both the duration and the frequency of your workouts. 15-Minute Kettlebell Fat Burner For a Solid 6-Pack, Men's Health, Part of the Hearst UK Wellbeing Network. Every effort deserves congratulations and acknowledgement. [You might also want to read: 10 Best Exercises To Do At Home For Women]. Why: People often forget the importance of back workouts, but they're vital to develop all other muscle groups. But for some, the cost is worth it. You can use your body weight itself as an equipment. Extend your legs out in front of you. It’s important to properly warm up before exercising to prevent any injuries. Make a work out plan. How to do: Lower your hip until both keens bent in 90 degree angle. Another option for home exercisers is the treadmill. Ensure your body forms a straight line from your head to feet. How: Hold two kettlebells or dumbbells by their handles but so the weight is resting on the back of your shoulder. In fact, some experts claim that crunches and sit-ups—which require you to perpetually bend your spine—are one of the easiest ways to incur a lower back injury. If your budget allows for it, you can hire a personal trainer to help you get started. How Many Calories Do You Burn While Running? Jump into the air, bringing your rear foot forward and the front foot back. Bend at the elbows and hold the weights above you. Also, remember to start slowly. It also supercharges your grip strength, which will transfer strength to your other lifts too. Tense your abs and fight the urge to raise your hips as you lift your left foot and right arm until they're parallel to the ground. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms. Stay mindful of body signals. How to do: Sit with your torso leaning back at about 45 degree, knees bent, feet elevated a bit as if it should look like imaginary v shape between upper body and thighs. Jump along with raising your arms above your head and bring your feet apart. These stationary bikes allow you to ride along with New York City-based spin classes from the comfort of your own home. You can use your body weight itself as an equipment. A tip: Keep your core locked to avoid sagging at the hips and putting stress on the lower back. With more and more of the UK population shirking the gym, home workouts are becoming an increasingly common option for those looking to stay fit, healthy and happy.