15 Day Challenge

At Home Workouts that Work

At home workouts are all the rage these days, and for good reasons! Most women wonder if you can get as good of a workout at home as you can at the gym, the simple answer is yes! You absolutely can!

If you put in the time and push yourself you can get amazing results right from your very own home. The best part is, they require minimal to no equipment!

There are many perks to working out at home, and today I’ll tell you about them.

Then I’ll share with you some ways to get started with your at home workouts!

Why At Home Workouts Are For You

A woman doing a push-up as part of an at home workout routine

It’s amazing the number of people who pay for a gym membership and never actually use it. That’s like throwing money away!

One of the best perks about working out at home is that it’s free. You don’t have to pay a monthly membership.

The fact that you don’t have to actually drive to the gym not only saves you time but gas money as well. You avoid making the excuse of getting stuck in traffic or spending too much time in the car just getting back and forth.

As women and mothers, our lives are busy enough. If we can save time and money we are more likely to work out.

Once we toss the myth aside that at home workouts are not as effective as gym workouts, we open our minds to a whole new way to get fit!

Top Five Reasons To Workout At Home

There are plenty of reasons why working out at home is the way to go.

Here are my top five reasons I choose to workout at home.

1. Time- As I mentioned before, I am more likely to stick to it knowing I don’t have to spend the extra time packing a gym bag and actually driving myself to the gym. I eliminate the excuse that I don’t have the time to get it done.

2. Child Care- Child care centers have helped a lot of women be able to make it to the gym even with kids. But personally, I tend to feel a little guilty when I send my child to be watched while I exercise. I would much rather have my daughter working out with me and looking up to me than to put her in child care while I workout. Again, saving myself some money.

3. Little To No Equipment- The best thing about working out at home is you don’t need much. Body weight exercises are super effective and can be done anywhere. You can get by with a few weights and some resistance bands. You can also use things like your couch, a chair, steps or even the side of the bathtub to take your workout to the next level right from your house.

4. Self Pace- You don’t have to rush through your workout thinking you’re holding up the next person waiting to use the equipment. You can take your time with each exercise and take breaks as you need to. You have the ability to go at your own pace and really get the most out of your workout.

5. No Intimidation- This is key if you’re first starting out and have no idea where to begin. It’s very intimidating to walk into the gym and not have a clue as to what you are doing. When you’re at home you have the freedom to take your time and actually learn the moves you’re trying. You don’t have to worry if someone is staring at you while you’re working out.

Trainer Lindsey offers a great at home workout program, The Fit Body Challenge, that gives you a great place to start. 

An info graphic showing the benefits of an at home workout

At Home Workouts To Try

Trainer Lindsey’s workouts are great to help you get started. I highly recommend starting with her free 15-day challenge to make sure working out at home is the right fit for you. If you like it, you can move on to her 6-week challenge!

She walks you through modifications and shows you some of the best full body workouts for women. Here are a few of my favorites from her challenge.

15 Day Challenge – Workout 1

2 Circuits – each circuit twice

Circuit 1:

Push-ups – Always start on your toes and drop to your knees when you need to.

Overhead Press- Bring weight to shoulder level and press straight overhead. Bring them back down slightly past your shoulders.

Underhand Row- Shoulders back and hands facing out. Keep a flat back without letting shoulders come forward. Squeeze shoulder blades back and together when bringing the weight up.

Cardio Burst:

Mountain climbers- In plank, keep hips down. Use your core to drive your knees in toward your chest.

Butt Kicks- Keep upper body tight and arms to your sides. Pull your heels up toward your glutes.

60 Second Rest, Repeat

Circuit 2:

Front Raise- Slight bend in your elbows. Lift until in line with your shoulders and bring it slowly back down.

Bicep Curl- Palms facing out. Keep your elbow pinned to your side, curling the weight in toward your body and back out.

Tricep Kickback- Flatback bringing your elbows up to start. Push the weight straight and bring it forward.

Cardio Burst:

Jumping Jacks- Hop your feet in and out while bringing your hands out and up.

Burpee- Hands down, hop your feet in and out then jump up with your hands reaching up, then back down to repeat.

60 Second Rest, Repeat

15 Day Challenge – Workout 7

Circuit 1:

Bent Over Straight Arm Lat Pull- Bent over forward, arms are straight down with a slight bend. Bring the weights straight back and then bring them back down to your starting position.

Overhand Row- Pull shoulder blades back with palms facing your legs. Keep elbows in line with your shoulders when you bring the weight up and slowly bring it back down.

Single Arm Row- Go a little heavier. Come into a lunge, bringing the weight up to hip level and back down, pulling your shoulder blade in toward your spine.

Cardio Burst:

Suicides- Right leg comes out to the side while you bring the opposite hand down toward the floor. Hop to alternate and pick up speed.

Renegade Row- Come down to the ground in an extended plank position. Alternate rowing the weight on one side then to the other.

Rest 60 Seconds, Repeat

Circuit 2:

In and Out Curls- Bring elbows into your side. Curl forward and up then lower the weight and go wide with your curl. Alternating back and forth between the positions.

Weighted Stability Ball Crunch- With a weight in your hand lower yourself down on your ball and perform crunches with your hands extended in the air with the weight.

Concentrated Curl- Sit on your ball and bring your elbow into your knee. Bring your arm into a curl toward your shoulder, not your chest.  

Cardio Burst:

Renegade Row Burpees- Come down on your weights and perform a row on each side then hop your feet toward your hands, and jump up with your hands raised. Bring yourself back down to the weights and extend your legs back to repeat.

Crunches- Lay on your back with your knees bent. Bring yourself up into a crunch, keeping your core tight.

Rest 60 Seconds, Repeat

As you can see the workouts don’t have to be long and complicated to be effective. For more awesome at home workouts sign up for The 15 Day Challenge here.

Wrapping Things Up

If you want to find an excuse not to workout you will, but if you want to truly start to see your body change you’ll find all the right reasons to give it a try. 

I’ve personally seen amazing results, as have my clients, when it comes to working out at home.

These workouts can be as long or short as you need them to be. They can be done at any time with whatever equipment you have handy.

Not to mention, you’re pretty close to the kitchen for that post-workout snack.

At home workouts are a great way to see your goals become a reality.

You don’t have to be over the top, you just have to get up and do the work!

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Faith Barbare

Faith Barbare

Writer and expert


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