Living Room Workout Guide

Living Room Workout Guide

Try this at-home muscle-sculpting workout with minimal equipment to stay fit indoors!


By: Madeline Glasser

Finding time to fit in a workout can be challenging, especially when you factor in the cost and travel time it takes to get to the gym. Fortunately, you can get a quality workout in the comfort of your own home using everyday items to help you burn more calories.

The following workout is designed for someone who has a minimal amount of space and equipment, so it utilizes items you probably already have in your home. By incorporating both cardio and strength training movements, you are guaranteed to get more bang for your calorie-burning buck. Depending on the amount of time you have, complete the workout circuit for a total of two to three (or more!) times.

Of course, before starting any new exercise regimen, we recommend consulting your doctor.

Warm-up
Five minutes of cardio (jog in place, jumping jacks, etc.)

Circuit
Complete each move 10 times before moving on to the next. Complete the entire circuit for a total of two to three times through.

  1. Pushups
  2. Tricep dips
  3. Bulgarian split squat
  4. Burpees
  5. Bicep curls
  6. Plié squat
  7. Glute bridge
  8. Inch worm
  9. Reverse fly
  10. Squat jumps

Finish with a one-minute plank

How to Do the Exercises
While some of these exercises may sound exotic, they’re all things you do at home.

Pushups: hands should be about shoulder-width apart and directly under the shoulders. Imagine your body as a straight line from the top of your head to the bottom of your feet. Bend your arms to 90-degrees and push back up.

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Tricep dips: using the edge of a coffee table or a stable chair, position your hands shoulder-width apart. Slide your bottom off the floor with your legs straight out in front of you. Slowly lower yourself toward the floor by bending your elbows until your arms form about a 90-degree angle. Make sure to keep your back close to the bench or chair! Straighten your arms back up to the starting position.

Bulgarian split squat: begin facing away from your coffee table. Extend one leg behind you and place the top of your foot on the coffee table. Squat down by bending your front leg until your back knee nears the floor. Your front knee should be directly over the ankle and your torso should be upright.

Burpees: begin by standing. Lower down into a squat position with your hands on the floor in front of you. Kick your feet backward and lower down into a pushup position. Touch your chest to the floor and push back up. Return to the squat position. Vertically jump as high as you can. This should be one quick, fluid motion once you get the hang of it.

Plié squat: start in a wide stance with your feet turned out to a comfortable degree. Bend your knees and lower down into a squat with your knees in line with your toes and your body upright. Rise back up to the starting position. For added resistance, hold a gallon of milk close to your chest.

Glute bridge: lie on your back with your knees bent and your feet hip-distance apart. As you exhale, raise your hips and push your heels into the floor. To increase the difficulty, place a heavy book across your lap.

Inch worm: begin standing straight with your feet shoulder-width apart. Lower your hands to the floor and slowly begin to walk them out in front of you. When you reach pushup position, pause and hold. Slowly walk your hands back toward your feet and return to standing.

Reverse fly: stand up straight with one foot slightly in front of the other and your front knee slightly bent. Face your palms toward each other, brace your abs and bend forward from the waist. Extend your arms out to the side, squeezing your shoulder blades together. You can use dumbbells or cans from your pantry as weights.

Squat jumps: begin with your feet shoulder-width apart. Bend your knees and lower down into a squat with your knees in alignment over your ankles. At the bottom of the movement, push into the floor and jump vertically.

Plank: get into a standard pushup position with your hands shoulder width apart and your wrists directly under your shoulders. Keep your body in a straight line and brace your abs. Hold.

And you’re done! If you’re ever strapped for time, this is a great no-excuses gym alternative.



Madeline is the author of Food, Fitness, and Family, a blog where she writes about yummy eats, sweaty workouts, and life as a family of three — soon to be four! She is an Army wife dedicated to finding balance between kale and cake pops while raising her growing family.

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Thanks for the wonderful and informative post! It is just what I was looking for. This really is achievable and can do wonders for our health and well being. Do try it out and stick to the regimen.

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