Your Fast and Effective Home Workout Routine

CoachMel Exercise 25 Comments

I don’t know about you, but I’m not too fond of the gym.

I wish I was, but it’s just not my scene.

And, these days I really don’t have the time to drive there and back.

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My idea of working out a present is something fun, easy, and most importantly fast.

Perhaps, the thought of forking out for an expensive gym membership has you a bit apprehensive? Well, I’ve just the thing for you today…

Your very own home workout routine.

With the right approach to your home workout, you can definitely see the progress you’re after — no gym fees required!

You may have to get a little creative, but don’t feel restricted just because you don’t have a bunch of fitness equipment in your living room.

The way I see it is, if you can come up with an everyday workout solution, you’re more likely to make exercise part of your lifestyle, don’t you think?

Home workout program: what you’ll need

Large bottles of water can be used to perform many different exercises, such as shoulder presses, rows, squats, lunges, step-ups, or chest presses.

If you can get your hands on a set of adjustable dumbbells (try ebay, perhaps), that will be your best option, since they really save on space, and can easily be altered in weight to make sure you continue to challenge your body.

For cardio, look into purchasing a skipping rope, and for added variety, find a low chair, or bench, which you can step-up and down off to perform step-ups.

An exercise ball may also come in handy, but it isn’t necessary.

And, that’s it… simple, or what?

When you have your DIY pieces of equipment you’re ready to go.

Home workout routine: instructions

1. Alternate between cardio and strength

For this home workout routine, you will alternate between the cardio and strength activities listed. This means you’ll be benefiting from cardiovascular conditioning, as well as improved strength levels, and an increased metabolic rate.

Another great benefit is, that by going between the two, you’ll greatly reduce the total amount of rest you need to take, making this a short and effective workout, when you’re pressed for time.

However, do be sure that you’re taking enough rest, so that you can still perform the strength activities to the full extent.

Also, don’t sacrifice good form because you’re trying to move through the exercises so quickly. Aim for about twenty to thirty seconds in between each one, for best results. That should be sufficient to help the muscles relax for a second, before working hard once again.

2. Use an exercise ball

If you are at a more advanced fitness level, an exercise ball would be a great addition to this routine.

An exercise ball will help to set the entire body off balance, so it’s a great way to get the muscles deep within the core contracting as hard as possible.

By adding an exercise ball to the mix, you help keep the intensity high, helping you see results.

3. Repeat the cycle two to three times

After performing one set of the exercises in this cycle, you’ll want to take a rest of around 2-3 minutes, to give the body a greater chance to recover, and then cycle through it two to three times more.

Aim to complete the targeted exercise for one minute straight, but don’t get too caught up on this if you can’t. Just do your best to keep going until the full minute is up.

Your home workout routine

I’ve added links to YouTube videos for some of the exercises listed below. If you’re not sure how to perform some of the exercises listed, take a look at the simple clips — I suggest viewing them all first, then beginning your workout.

Okay, here goes, are you ready? Great, then let’s do this…

Remember to rest for around 2-3 minutes between sets, then cycle through all of the exercises again, two to three times.

What did you think? Is this a doable home workout routine?

Don’t let yourself make any more excuses to avoid getting in shape. Try this program out in the comfort of your own home, and you’ll have results before you know it.

Do you have a home workout routine, which you complete regularly? Share your tips with us below…

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Comments 25

  1. Sam | Work and Wok

    I am with you about getting to the gym and prefer to work out in the comfort of my home. My exercise routine starts with a short walk in the nearby park, followed by either a strength training routine or a yoga routine, depending on how I feel that day. Here’s a link to with my yoga routine. I love it as it helps me relax at the end of a trying day at the office!

    1. Melanie

      Hey Sam,
      Thanks for sharing your workout routine, I personally love my Pilates workout, but it’s very similar to the yoga workout you’ve linked to.

  2. Sascha

    I do my strength training and also a mix of yoga and pilates at home, but I prefer my cardio outdoors. I like to run (which I do a couple of times a week) and bike and I also love swimming in lakes and the sea. Since I live in an appartment above someone, I really don’t think it’s a great idea to do rope-skipping in my living room.

  3. Zengirl @ Heart and Mind


    I am with you about gym, once upon a time I was regular at gym. After having kids I wish I sleep in my free time than exercise. 🙂 Chasing after 2 little one is all the exercise I want. We do all fun, such as silly dance and lift up baby exercise and it is working so far!

    Your blog has blossomed since last time I was here. Congratulations on writing for ZFH, I love your posts there as well.
    .-= Zengirl @ Heart and Mind´s last blog ..101 changes: Change 5 – Smile when you wake up =-.

    1. Melanie

      Hi Zengirl,
      Thanks so much for commenting! I appreciate your encouragement, it’s certainly an honour to write for ZFH.

      I know what you mean about exercise and having kids. I have one little girl (8 months), and it’s difficult enough to find time now, never mind when you have more!! But, it’s all worth it, isn’t it? I like your ideas of working out with the kids, they will just love that, I’m sure 🙂

  4. Karen

    I have a great little girl (5 months) and my health isnt only about me any more its also about my family. A girlfriend of mine also has two kids. Being stay at home mums dosent give us alot of time for us so we have put our resourses together and we get together once a week for a few hours play with the kids, have adult time (we cherish every moment) and best of all nap time for kids is exercise for us.she has the weights and I plan programs with the help of my fav mag (also happened to be the way i found out about your fantastic site )that gives us a new work out each month so we dont get bored. We not only save money on the gym, but also keeps us going. both of our partners have seen a marked difference in our moods and energy so happy families all round, Thank you very much for this great site it’s a great way to make a very positive mark on the world.

    1. Melanie

      Hi Karen,
      Thank you so much for your comment. It’s so good to hear that you have enjoyed Dietriffic!

      I am a stay at home mum and self-employed too, so I know what you mean about finding time!! I LOVE your ideas, what a good way to encourage one and other, and also lovely for the children to get together in this way. Great work!!

      BTW, you mentioned your favourite mag, where you found out about my site — I’m interested to know which mag this is?? That is exciting!! 🙂

  5. Troy

    Here are some examples of household devices that can double as exercise equipment for increasing muscle strength.
    1. Rice bags: half or one kilogram packs can be used like dumbbells, one bag for each hand. These add resistance to exercise to music or can simply be used like weights.
    2. Inner tubes: Bicycle or car inner tubes cut to length can add resistance to just about any exercise that might otherwise require weights.
    3. A back pack: Adding weight while walking increases the effort required and therefore uses up more energy and fat to increase the value of the exercise. Instead of using hand or ankle weights, which can lead to strain injuries in the elbow and ankle joints, put these in the back pack and carry them around on the back.
    4. PVC bottles: Empty PVC bottles such as are used as milk or fruit juice containers can be filled with water or sand and either used singly, as dumbbells, or connected by a broomstick to make a barbell.
    5. A chair: A solid chair is a great device for stepping up and down on, or as a base to increase the resistance of callisthenic exercises. If carried out long enough, stepping can be a great aerobic and fat burning activity. Other exercises, like push-ups and dips can be made effective using a chair.
    6. Your own body: Callisthenics is the form of exercise, popular in the 1960s through such programs as the 5BX and 10BX programs, where the body is used as its own form of resistance, for exercises such as push-ups, dips and squats.
    7. A partner: Partner exercises can provide as much increased resistance as the partner is prepared to put into it. This can also add to the benefits of stretching exercises.
    8. A mattress: Provided you don’t mind a messy or lumpy bed, or if you have an old spare that’s not being used, a mattresses can be used like a mini-trampoline for jogging without jarring or performing other (not necessarily intimate) tricks.
    Finally, if none of this is appealing, try combining a partner, a mattress, some inner tubes and some rice bags. I’m not sure what for, but I am sure you can work out something that may or may not involve resistance. It may not be exercise, but it could be fun.

    1. Melanie

      Thank you so much for adding these ideas. That’s really helpful and you’ve included some I hadn’t considered using.

  6. Ruth Q

    Hi Melanie!

    Just wondering , is there a chance that the excercise routine you have put on here would be altogether on a dvd? Or similar?

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