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7 At-Home Workouts to Lose Weight and Build Muscle


Whether you underestimate the efficacy of at-home workouts or you literally have no choice but to sweat from your humble abode, trust us when we say you can still build muscle and lose weight. You don’t need space or equipment!

These workouts we’ve detailed below can be scaled for beginner, intermediate, and advanced exercisers, so start where you feel ready and progress from there.

All you need for these workouts is a mat, towel or carpet and it takes up hardly any space. So even if your home gym is a tiny corner of your bachelor flat, you’ll be able to train like a celeb.


It’s adaptable.

The workout comprises a seven-move circuit. You repeat the circuit four times with one minute’s rest between rounds. You can make it harder by adding a fifth-round or doing active rest between rounds — do star jumps or shuffle side to side on the spot.

If four rounds are too much of an ask, you can do three rounds or even two. But if you really want to train like a Hollywood celeb, imagine you have a bikini scene coming up and challenge yourself!

Do these exercises in order, for the number of reps shown. Move straight from one exercise to the next, trying not to rest (or, you know, die). Once you’ve done all reps of all exercises, that’s one round done. Woohoo! Rest for a minute, then start from the beginning again. Do four rounds in total.

Our 7 picks for beginner bodyweight workouts will provide a full-body exercise.

1- Plank Walk-Outs

Reps: 12

This one will sculpt your core, arms and shoulders. So next time you take the bin out, you can show off in a strappy gown like a celeb at the Oscars. From standing, hinge at the hips and place your hands on the ground in front of you. Keeping your core tight, walk your hands forward into a high plank, then walk them back and stand up again. That’s one rep.

2- Squats


Reps: 10

With feet about shoulder width apart, sit your bum back until your thighs are parallel to the ground. Keep your chest up and weight in your heels. Squeeze your bum to return to start. That’s one rep.

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