7 SIMPLE AT HOME EXERCISES FOR MAXIMUM RESULTS
There are times I don’t want to think too hard when I workout. Having a list of simple at home exercises that will give me maximum results handy is great for these times.
On those days when you have limited time, or you can’t do a program, or you are not super motivated or even if you just want to change things up, try these seven simple at home exercises that will give you maximum results. Keep this list in your journal so you can easily grab it when you need it.
You can still get great results from simple exercises. An exercise doesn’t have to be complicated to be effective. Most times it’s how you exercise that’s more important.
I’ve listed seven exercises that focus on different areas of your body to give you a total body workout when done together. You can do these exercises in the Tabata format, three times as a circuit workout or simply a one minute per exercise workout.
You can do these exercises at home or anywhere for that matter. You don’t need any equipment save for a wall and a chair/bench/box.
And they are simple, basic exercises. You don’t need to be a rocket scientist to figure these out.
Nope. Just easy, effective, done.
7 Simple At Home Exercises for Maximum Results
- Chair Pose or Wall Sit
Personally, I like the wall sit. We did it as part of our gymnastics conditioning. Can’t get more basic then pretending to sit on a chair by leaning against a wall. Oh man, are your quads (legs) on fire. Make sure your feet are about hip width apart and far enough out so that your knees are straight above your feet. You want that 90 degree angle in your knees.
This is an isometric exercise which may not always be done in your typical workout routine. You’re probably use to doing squats and lunges to work your legs. Changing it up with this isometric wall sit will challenge your body in a new way, break up the boredom and potentially break through a plateau.
Plus, it will simply keep you in the game.
The plank is by far one of my favorite exercises to do. For so many reasons – the variations, the muscles it works (can we say a ton), the fact it’s a bodyweight exercise that accomplishes all it does, the endless possibilities, the simpleness of it.
I’ve designed a number of workouts just with planks so naturally I include it here.
Hold a plank on your forearms and feet with a flat back and eyes looking just in front of your hands. The goal is one minute or longer.
- Arm Circles
Can’t get much simpler than arm circles. But do these for one minute and then tell me your shoulders aren’t on fire.
Standing up, hold arms straight out to your sides to form a T with your body. Make six – eight inch size circles with your arms. First clockwise then counterclockwise.
If you want to crank up the intensity and have them handy, hold weights in your hands.
- Reverse Standing Leg Lifts
Work your butt by simply standing and lifting one leg behind you. This isn’t a kick but a simple straight leg lift from the floor. You should only be able to lift your leg a foot or two before breaking form. You keep upright with no tilt in your hips.
After working one leg, switch to the other.
Simple but effective exercise to work your butt. It’s very similar to the exercises done in this four on the floor butt workout.
- Leg Holds
Another one we did for gymnastics conditioning was this leg hold. Well, we’d actually hold our legs and head/shoulders off the floor.
Here, lie on the floor. Raise both feet off the floor about six inches. Hold. That’s it. Just hold your legs there. Your abs will thank you.
If you want to support your back a little more, place your hands under your lower back/upper butt.
To include my obliques, I’ve done scissor kicks and holds. Meaning raise and hold your feet six inches off the floor but open then wide to either scissor them back and forth or hold them in the wide position.
An incredible yet simple exercise for your back especially your lower back is the superman.
It’s exactly how it sounds. Lie on your stomach and pretend to fly. That means you need to lift your arms up above your head and off the floor. Lift your head and shoulders as well. Now bring your feet off the floor, too.
Try to bring your body off the floor as much as possible and hold. You’ll be feeling it. But it’s just so great for your back after you’ve been slumped over a computer all day or even if you have poor posture.
- Tricep Dips
Get rid of those flapping in the wind arms with tricep dips. I don’t think anyone likes that feeling when they are waving hello/goodbye or clapping for someone.
Grab a chair, then, and dip it low.
Try to extend your legs straight in front of your and skim your body close to the chair as you lower yourself to the ground. But don’t go to the ground. Only go until you have a 90 degree angle in your elbow. Then raise back to starting position.
Simple but awesome exercise to work the back of your arms (tricep).
Remember, simple doesn’t have to mean easy or ineffective. Plus, simple is ten times better than nothing.
Have fun and hit it hard!
ARE YOU TRACKING YOUR WORKOUTS AND MEALS?
Are you keeping a fitness journal? Research shows that by keeping a food and fitness journal, writing down your workouts and what you eat, you lose more weight and reach your goals quicker. Fitbook is an awesome journal that provides tips, motivation and plenty of space to reflect and document things that inspire you. I use this to help plan my workouts and my meals. I love the extra tips it offers. Oftentimes, I’m left thinking – That’s a good one. I’ll have to try that. There are actually a few journal options to choose from.
WHAT’S YOUR FAVORITE SIMPLE EXERCISE?
As always, please remember that I am not a medical professional, personal trainer or certified instructor… I’m just a hard hitting girl wants to be healthy and strong! Before you begin any fitness or nutrition program, please consult your physician!
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