Beat The Weather: 5 Simple Workouts At Home

workouts at home

Simple Workouts. Performed Anywhere

Do you really want to use the excuse that you can’t train because the weather outside is not cooperating? People often come up with a lot of different excuses, but the main one is always something along the lines of not being able to be at the gym. Believe it or not, you do not need the gym to accomplish an awesome workout. Here’s how!

Simple workouts at home?

Beat the Weather: 5 Simple Workouts You Can Do At HomeThis is basically saying your home is your gym, and your body is your weight or resistance. Sounds too easy right? Most assume that free weights and cables are required, but simple body movements with proper repetitions and sets go a long way. Let’s take a look at 5 simple workouts you can do at home.

1. Squat Variations

You can easily mix up squat variations to create different leg workouts within a workout! First, you would of course need the regular bodyweight squat, but then you can move on to split-leg squats, overhead squats, and even the vertical jump squat. All of these can easily be incorporated together like this:

  • Squat – 5 sets 15 repetitions
  • Split-Leg Squat – 4 sets 15 repetitions each leg
  • Vertical Jump Squat – 4 sets 15 repetitions
  • Overhead Squat – 4 sets 15 repetitions
  • Wall Sits – 1 set as long as possible

2. Pushup Variations

For an upper-body workout, nothing can beat the pushup when it comes to no weight use. Pushups increase the strength and muscular endurance of not only upper body muscles but also the core as well. Very effective exercise that people take for granted. As with the squat, you can easily find different pushup variations to mix up:

  • Pushup – 5 sets 15 reps
  • Diamond Pushup – 4 sets 15 reps
  • Dive Bomber Pushup – 4 sets 15 reps
  • Spiderman Pushup – 4 sets 15 reps
  • Elevated Pushup – 1 set as many reps as possible

Beat the Weather: 5 Simple Workouts You Can Do At Home

3. Upper and Lower Body Workout

Want a full-body workout while trapped indoors? Knowing now that there are several exercises you can choose from, you should be aware other ones exist that target more areas such as calf exercises and ones that target your triceps. Let’s look at this next workout and use it for a full-body strength workout:

  • Squat – 5 sets 15 reps
  • Pushup – 5 sets 15 reps
  • Alternating Lunges – 4 sets 12 reps
  • Bodyweight Dips – 4 sets 12 reps
  • Standing Calf Raises – 4 sets 15 reps each leg
  • Uneven Pushup – 4 sets 12 reps

4. Home Cardio Workout

Cardiovascular training is intended to help strengthen your heart and lungs while also burning more calories for fat loss. You don’t have to run to create a cardio workout. Most like running because they can see the area around them, or watch television while on a treadmill. This is unnecessary when you want to get a good workout in. Simply perform these exercises back to back:

  • Mountain Climbers – 1 minute
  • In-Place Running High Knees – 1 minute
  • Jumping Jacks – 1 minute
  • Steam Engines – 1 minute
  • Alternating Jump Lunges – 1 minute
  • Repeat after 30 seconds rest


5. Full Workout in One

This final workout is for an entire strength and cardio workout all placed in one easy-to-follow workout. You should note that after performing this you need a 24 hour rest period to allow your body enough time to recover itself from the intense training. Here is the only workout you really need when stuck at home!

  • Mountain Climbers – 1 minute
  • Plank – 5 sets hold for 30 seconds
  • Pushup – 5 sets 15 reps
  • Bodyweight Dips – 5 sets 15 reps
  • Squat – 5 sets 15 reps
  • Lunges – 5 sets 15 reps each leg
  • Calf Raises – 3 sets 20 reps
  • Jumping Jacks – 30 seconds straight

Stretch Following Your Workout

Stretching after your simple workouts helps release muscle tension and cramps, plus performing static stretches tells your muscle neurologically to rest. This is good following a workout because you are encouraging muscle recovery at a quicker pace. Now there are two primary stretches known as static and active.

Static is for after training since it is putting your muscles to sleep. Active is something like performing butt kicks before the football game. Active increases the blood flow to your muscle, and joints as well helping them not strain from an intense workout. Stretching prior to training is not absolutely necessary, but you may want to consider this when you have to train hard again.


The 5 workouts provided contain simple movements and activities to get your body in shape no matter what your circumstance may be.

Simply push yourself to train without equipment and you may end up liking it in the long run.

Ensure that you enjoy yourself while training, which is a cool thing to say because most dread going into a bodyweight training day. The muscular strength and endurance are well worth all the training you continuously keep up even while working out at home.

Demmy James is a fitness buff as well as strength and conditioning specialist. He is a content contributor at Muscle & Strength
Demmy James

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Beat The Weather: 5 Simple Workouts At Home