6 Home Exercises To Keep You In Shape

There are a plethora of reasons why you should workout at home, some common ones are convenience, time-saving and of course, it's free of charge! After all, not everyone has the time or money to spend on going to fancy gyms.

Working out at home can be just as effective at producing results as going to the gym if done right, especially if you incorporate these 6 exercises we've selected that are not only effective but require little to no equipment at all, let's get started!



1. The Plank

One of the kings of bodyweight movements, the plank is a simple yet effective exercise that works the shoulders, back and the full core. 

This exercise is a great one to incorporate into your home workout as it helps to strengthen and encourage good spine posture while strengthening all the important muscles your body requires to carry out daily activities effectively.


How to Perform:

  • Lie on your front with your fists clasped, elbows pushed into your sides by your ribs, forearms on the floor and toes tucked under
  • Push your bodyweight up so that it’s resting on your forearms and feet, in a straight line parallel to the floor
  • Squeeze the muscles in your bottom and thighs and push your heels  together (almost touching)
  • Check your back and bottom aren’t popping up or caving in and that you are making a straight line from heels to head, so that your neck is parallel to the floor & hold for 1-2 minutes



2. Squats (Weighted/Body weight)

If you've every been to the gym, you should be well acquainted with this exercise. Now, with some minor adjustments, using your bodyweight for this exercise can be just as effective as a weighted squat. 

This movement strengthens your full lower body and even some parts of your core making it a fantastic bang for your buck exercise and should definitely be a part of any workout program.


How to Perform:

  • Stand with your hands on the back of your head and your feet shoulder-width apart with your feet turned out slightly
  • Lower your body until your thighs are parallel to the floor (To make this more challenging you can hold a weighted ball or kettlebells during the movement)
  • Pause for about 4-5 seconds , then return to the starting position. (To make this movement more challenging, you can jump up explosively from each squat and allowing your feet to lift off the floor)
  • Repeat the movement according to your fitness level (Minimum of 15-20)



3. Lunges

Another fantastic lower body exercise, it works your full lower body, it also improves your posture & range of motion. A great exercise to incorporate into your home workout routine, lunges are a great way to loosen up your knee joints while working your lower body.

Lunges will also help you in your preferred sport by allowing you to be more explosive and speeds up your movement making you more agile and limber.


How to Perform:

  • Start by standing upright and fully straightening your knees
  • Step forward with one foot until your leg reaches a 90-degree angle. Your rear knee should remain parallel to the ground and your front knee shouldn’t go beyond your toes
  • Lift your front lunging leg to return to the starting position
  • Repeat the movement according to your fitness level (Minimum of 10-15 repetitions)



4. Push Ups

A simple but extremely effective exercise, you will likely find the push up in most home and even gym routines, and for good reason. Push ups work your pectoral muscles (aka the chest muscles), shoulder muscles and your triceps. 

It is a simple movement, requires no equipment and can be performed anywhere making it a must have exercise in your workout routine. Although, it's a simple movement, it is very important that you perform the push up with proper form to fully reap the benefits from this exercise.


How to Perform:

  • Get down on all fours, placing your hands slightly wider than your shoulders (Palms and toes in contact with the ground)
  • Straighten your arms and legs (Ensure your body is as parallel to the floor as much as possible)
  • Lower your body until your chest nearly touches the floor (To make this more challenging, slow down the speed you're lowering your body)  
  • Pause, then push yourself back up
  • Repeat the movement according to your fitness level (Minimum of 20-40 repetitions)



5. Resistance Band Pull-Apart

A fantastic exercise that targets multiple muscle groups. It is simple to perform and requires just a resistance band, this movement engages your back muscles, shoulders and forearms.

This is a great exercise to strength your pulling strength and back posture which is key in making your body stronger overall.


How to Perform:

  • Grab the ends of the resistance band with both hands
  • Hold the band at chest level with your arms straight out in front of you
  • Spread your arms out to your sides pulling the band tighter (Try to stretch as far as you can go to fully engage your shoulders and back)
  • Bring your arms back into starting position
  • Repeat the movement according to your fitness level (Minimum of 10-20 repetitions)


We recommend:

Rigorer Calisthenics Resistance Band - Our bands are strong and durable, making them an ideal piece of workout equipment. Our bands come in Blue (Beginners), Orange (Intermediate) , Grey (Strong) and you should select a colour according to your fitness level.



    6. Skipping rope

    This is a great exercise to add to your home workout, it is one of the best cardiovascular exercises you can do as it greatly increases your heart rate, improves body coordination, increases stamina and strengthens your bones.

    It it is usually best to put this exercise at the start of your routine as it warms up your muscles and joints in preparation for the upcoming workout. There are some that place this exercise at the end of the workout to finish off as well making skipping ropes quite versatile.


    • Grab a handle in each hand and start with the rope behind you, so it's right at your heels
    • Start getting the rope moving, gently rotate your forearms forward and then your wrists to generate momentum and swing it overhead
    • As the rope swings up overhead, bend your knees slightly. Once you see the rope pass your shins, jump by springing from your toes
    • As you hop, be sure to stay on the balls of your feet as this keeps you quick and nimble and prevents your calves from tiring quickly
    • We suggest setting an alarm to let yourself know when to stop (Minimum of 10-20 minutes)


    If you need a good skipping rope:

    Rigorer Training Skipping Rope - We recommend this for beginners as speed is not your primary concern, it is a good and high quality rope for people who might not be very familiar with skipping rope.


    Rigorer Steel Wire Speed Skipping Rope - This is the recommended rope for intermediate and people who are very comfortable with skipping at faster speeds, with a light and steel-wired ropes it makes it easy to skip at much greater speeds than the average rope.




    With more and more people getting into home workouts, they are constantly finding new and interesting ways to challenge themselves.

    We believe that home workouts CAN be as effective as going to the gym if done right because it doesn't matter where you workout that determines the results, it's the quality and intensity of the work put in!