Which Exercises Should I Do on My At-Home Workout?

At-home workouts are more popular than ever—and for a good reason. They're flexible, accessible, and can be just as effective as gym-based training when done right. Whether you're aiming to lose weight, build strength, improve endurance, or strengthen your core, the key is to match your exercises to your goals.

In this guide, we’ll break down which exercises you should do based on your fitness goals, share practical tips for warming up, and answer common questions about working out at home.

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At-Home Workout for Weight Loss

When it comes to weight loss, the focus should be on exercises that burn calories while building muscle to boost your metabolism. High-intensity movements combined with compound exercises work best.

Suggested Exercises:

Jumping Jacks: A classic cardio move to get your heart rate up quickly.

Burpees: Engage your entire body with this calorie-burning powerhouse.

Landmine Twists: Incorporate this rotational exercise using the NordBench or a landmine attachment to target your obliques and core.

For a full, balanced weight-loss workout, check out these 8 Essential Landmine Exercises for a Stronger, More Balanced You.

Pro Tip: Incorporating short bursts of high-intensity activity, such as 30-second sprints or jump squats, maximizes calorie burn while improving cardiovascular health.

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At-Home Workout for Building Strength

Strength training builds muscle mass, strengthens connective tissues, and enhances overall physical performance. Focusing on progressive overload and proper form is crucial.

Suggested Exercises:

Push-Ups: A bodyweight staple for upper body strength.

Hip Thrusts: Use the NordBench to target your glutes and hamstrings effectively.

Nordic Curls: Engage your hamstrings and improve posterior chain strength using the NordStick.

Dive deeper into strength-building moves with Strengthen and Sculpt: 5 Must-Do NordBench Exercises.

Pro Tip: Perform each exercise slowly, focusing on form and control to maximize muscle engagement and prevent injury.

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At-Home Workout for Improving Endurance

Endurance training challenges your cardiovascular system and helps your body sustain physical activity for longer periods.

Suggested Exercises:

Mountain Climbers: Build stamina while strengthening your core.

Plank to Push-Up: A dynamic move that works your arms, shoulders, and abs.

Sled Sprints: Using the Zero Sled, develop your lower-body endurance and explosive power.

For a step-by-step endurance-building routine, check out A Full Lower-Body Weight Sled Workout with the Zero Sled.

Pro Tip: Focus on pacing. Gradually increase your speed and intensity to build endurance without overexertion.

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At-Home Workout for Strengthening Your Core

A strong core improves balance, posture, and overall athletic performance. Incorporate exercises that target your entire midsection.

Suggested Exercises:

Forearm Plank: Strengthen your deep core muscles with this static hold.

Russian Twists: Enhance oblique strength and rotational stability.

Prone Hamstring Curls: Use OmniBands to engage your hamstrings and improve core stability.

Explore more core-focused exercises in Do These 25 Ab Exercises at Home for a Stronger Core.

Pro Tip: Maintain good form throughout, keeping your core engaged and your lower back neutral to avoid strain.

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How to Warm Up for Your At-Home Workout

Warming up is essential for preparing your muscles, increasing blood flow, and reducing the risk of injury. Here’s a quick routine:

1. Dynamic Stretches: Perform leg swings, arm circles, and spinal twists (2–3 minutes).

2. Cardio Burst: Do jumping jacks or jog in place to elevate your heart rate (2 minutes).

3. Movement Prep: Practice bodyweight squats, lunges, or planks (3 minutes).

This 7-minute warm-up primes your body for any workout ahead.

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FAQs About At-Home Workouts

Is It Effective to Work Out at Home?

Yes! Home workouts can be highly effective when paired with consistency and proper form. They offer flexibility, save time, and eliminate excuses, making it easier to stick to your fitness routine.

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What is the 4/30/10 Method Workout?

The 4/30/10 method involves working out 4 times a week for 30 minutes per session, with at least 10 minutes dedicated to resistance training. This structure ensures balanced progress in strength, endurance, and overall fitness.

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Are 20-Minute Workouts Effective?

Absolutely! Short workouts like HIIT can deliver significant results in a short time by combining high-intensity intervals with minimal rest. Pair them with a consistent schedule for long-term benefits.

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By tailoring your at-home workout to your fitness goals, warming up effectively, and following structured programs, you can achieve incredible results right from the comfort of your living room. For more tips and routines, explore our featured blogs and start building a fitter, stronger you!