Home workouts to set goals and see results

4 at Home Workouts with Results

We often don’t realize what we have until we lose it. In this case, we are talking about regular gym access and how we used to take it for granted before.

With the ever-growing intensity and scale of the covid-19 pandemic, more and more people worldwide are forced to find other effective ways to maintain their fitness and stay healthy.

One fantastic alternative is home training. But how do we get started? What should we do and what should we avoid? A thousand questions arise.

Today, we’ll go over exercises and full-body workouts you can do at home. The best part is, you won’t need much equipment for most of them.

The Benefits of Home Training

Contrary to popular belief, home training is incredibly useful and beneficial.

For one, it’s convenient and cheap. You don’t have to spend time commuting and waiting around for gym equipment. You also get to save money from gym memberships, commute costs, and other gym-related expenses.

Home training is also more peaceful, you don’t have to deal with countless distractions, and that can make your workouts much more effective.

Also, if you feel anxious, especially when trying new movements and activities, home training is excellent because you don’t have to worry. Whenever you want to try something new, you can do so without feeling anxious about what others might think.

Four Great Exercises You Can Do At Home

Here are four of the best exercises you can do at home:

1. Push-Ups

Push-ups are one of the best exercises you can do for chest, shoulder, and tricep development. Aside from that, push-ups are great for keeping your shoulders healthy and ache-free.

And the best part is that the push-up is highly customizable, and you can make them work no matter your fitness level.

2. Bodyweight Squats

Squats are among the most natural movement patterns we can do, and they do a fantastic job of strengthening the lower body.

If regular squats are too easy, you can also do Bulgarian split squats or assisted pistol squats.

3. Inverted Rows

Inverted rows are among the best bodyweight movements you can do to strengthen your back, shoulders, arms, and entire core.

The best part is, you don’t need any special equipment to do these. For example, you can do them underneath a table or desk.

Also, if the classic variation is too challenging, you can perform them from a more upright position.

4. Glute Bridges

Glute bridges are a fantastic exercise you can do to develop your posterior muscles, and glutes, in particular. The best part is, this movement is highly customizable, and you can do it in many ways. For example, as a beginner, you can do the classic glute bridge. Then, as you get more advanced, you can start doing single-leg glute bridges.

Effective At-Home Full-Body Workout Without Equipment

Here is a fantastic workout without weights you can do in the comfort of your home and strengthen your entire body:

  1. Bodyweight squats - 3-4 sets of 10 to 20 reps
  2. Classic push-ups - 4 sets of 10 to 20 reps
  3. Inverted rows - 4 sets of 6 to 15 reps
  4. Glute bridges - 4 sets of 12 to 25 reps

Make sure to perform each repetition with good technique and a full range of motion. To ensure that you stay within these repetition ranges, and challenge yourself adequately, perform the version of each exercise that best fits your fitness level.

For example, if bodyweight squats are too easy and you can do upward of 30 repetitions without an issue, then consider doing Bulgarian split squats instead and aim for 10 to 20 reps per leg.

Remember, you have to eat healthy to get the results you really deserve so make sure your meal planning is in line with your goals so you get the most out of your workouts



Fitness Fitness


  • Ranging from 10–200 clients
  • For the pro looking to use our entire 4,200+ meal plan database
  • Start delivering meal plans right away

Pro Pro


Our most popular plan!

  • Ranging from 10–500 clients
  • For the pro that wants to take control of the details
  • Ability to fully edit and customize
  • Build your own plans from scratch

Enterprise Enterprise


  • Multiple trainers and over 1,000 clients
  • Designed for a business that has more than one trainer
  • Ability to fully edit and customize
  • Build your own plans from scratch