This full-body home workout for men contains 15 exercises to target all major muscle groups with minimal equipment : 1.Steam Engines 2.Squats 3.Burpees 4.Supermans 5.Jump Ropes 6.Calf Raises 7.Arm Circles 8.Ankle Taps 9.Glute Bridges 10.Push-ups 11.Jumping Jacks 12.Toe Touches 13.Mountain Climbers 14.Raise The Roof 15.Flutter Kicks.
This full-body home workout for men is the perfect solution for those with busy schedules or limited access to a gym. Whether you’re a beginner or not, this workout is designed to target all major muscle groups and provide a challenging workout that can be done with minimal equipment.
This workout will focus on compound exercises, which work multiple muscle groups at once, allowing you to maximize your time and effort. We will be using only bodyweight and jumping rope, so you can do this workout wherever you have a bit of space.
The workout includes exercises such as push-ups, squats, burpees, supermans, jumping jacks, and mountain climbers. Each exercise is designed to challenge your muscles and increase your heart rate, burning calories and helping you to build strength and tone your body.
Not only is this workout perfect for those who are short on time, but it’s also suitable for all fitness levels, as the exercises can be modified to match your ability. So, whether you’re looking to build muscle, lose weight, or simply stay active, this workout is a great way to get your heart pumping and your muscles working. So, grab a towel, a chair, and let’s get started!
1. Steam Engines
A Steam Engine is a bodyweight exercise that targets multiple muscle groups at once, specifically the legs, glutes, and core. It is a challenging exercise that requires a combination of strength, stability, and coordination. For this you start by standing with your feet shoulder-width apart. Sit back into a squat position, keeping your chest up and your back straight. Place your hands on the ground, just outside of your feet. From here, explosively jump back into a plank position, keeping your body in a straight line. Make sure to jump far enough back so that your hands land outside of your feet. Once you are in the plank position, quickly jump back into the squat position and stand back up.
I know ! This exercise is quite challenging and requires a good level of fitness and coordination, so it’s recommended to start with a lower number of reps and gradually increase as you become more comfortable with the movement.
The squat exercise is a compound movement that targets multiple muscle groups, primarily the quadriceps, glutes, and hamstrings. It is considered to be one of the most effective exercises for building lower body strength and muscle mass. For a good squat begin by standing with your feet shoulder-width apart, with your toes pointing slightly outward. Keep your chest up and your core engaged throughout the exercise. Slowly lower your body by bending at the hips and knees, as if you were sitting back into a chair. Keep your back straight and your knees in line with your toes. Lower your body until your thighs are parallel to the ground, or as low as you can comfortably go. Push through your heels to return to the starting position.
Burpees is another full-body, compound movement that targets multiple muscle groups, including the legs, glutes, chest, shoulders, and arms. It’s also a great exercise for cardiovascular fitness and endurance. The exercise is done by starting in a standing position with your feet shoulder-width apart. Lower your body down into a squat position and place your hands on the ground just outside of your feet. Kick your feet back so that you are in a plank position. Perform a push-up and then bring your feet back to the squat position. Jump up explosively, reaching your hands above your head.
The Superman is a bodyweight exercise that targets the lower back, glutes, and core muscles.
In order to be a Superman (JK!), start by lying face down on a mat or the floor with your arms extended in front of you and your legs straight. Slowly lift your arms and legs off the ground at the same time, squeezing your lower back, glutes, and core muscles. Hold this position for a few seconds before slowly lowering your arms and legs back to the starting position. To increase the intensity of this exercise, feel free to add resistance bands.
I personally like this exercise because it helps strengthen the lower back and core, which are important for maintaining good posture and preventing injuries after those long hours in front of a computer.
5. Jump Ropes
Jump rope, also known as skipping rope, is one of the hardest (for me personnaly) cardiovascular exercises, however it can help improve your endurance, coordination, and agility.
In order to do jumping rope, start by adjusting the rope to your height and standing in the middle of the rope. Hold the handles firmly and start swinging the rope over your head. Jump over the rope as it comes around, landing lightly on the balls of your feet. Keep your elbows close to your sides and use your wrists to control the rope.
6. Calf Raises
Calf raises is a simple, yet effective exercise that target the muscles of the lower leg, specifically the gastrocnemius and soleus muscles. These muscles are responsible for the flexing and extending of the ankle, making calf raises an important exercise for overall lower leg strength and function.
This one is my favorite exercise. To get those giant calves, stand with your feet hip-width apart and your toes pointing forward. Slowly raise your heels off the ground as high as you can, squeezing your calf muscles. Hold the contraction for a second (I usually count for 1 mississippi 2 mississippi) before slowly lowering your heels back to the starting position.
7. Arm Circles
Arm circles is an exercise that targets the muscles of the shoulders and upper arms, including the deltoids, biceps, and triceps. You start by standing with your feet hip-width apart and your arms extended out to the sides at shoulder level. Start by rotating your arms forward in a circular motion, keeping your elbows slightly bent. Continue the rotation before switching direction and rotating your arms backward.
8. Ankle Taps
Ankle taps, a bodyweight exercise that targets the muscles of the lower abs and obliques. It requires certain core stability and balance, making it a challenging exercise for the abdominal muscles.
Start by lying on your back with your knees bent and your feet together on the floor. Place your hands behind your head and lift your shoulders off the floor. Slowly lift your feet off the ground and extend your legs, keeping them together. Begin to tap your left ankle with your right hand and your right ankle with your left hand. Make sure to exhale as you tap each ankle.
9. Glute Bridges
The glute bridge is another way to work the gluteal muscles, which are the muscles that make up the buttocks. It targets the gluteus maximus, gluteus medius, and gluteus minimus, helping to strengthen and tone these muscles.
For you to do a glute bridge, start by lying on your back with your knees bent and your feet flat on the floor, hip-width apart. Place your arms by your side, with your palms facing down. Slowly lift your hips up towards the ceiling, squeezing your glutes at the top of the movement. Hold for a second before slowly lowering your hips back to the starting position.
Now for the most famous one ! Push-ups are a classic bodyweight exercise that targets the chest, triceps, and core muscles. You can do them by lying face down on the floor and propping yourself up on your hands and toes, then lowering your body towards the floor and pushing back up. Push-ups are a great way to build upper body strength and endurance.
Start in a plank position with your hands placed slightly wider than shoulder-width apart and your feet together. Slowly lower your body towards the floor, keeping your elbows close to your body. Once your chest is just above the ground, push back up to the starting position, keeping your core tight and your body in a straight line.
11. Jumping Jacks
Jumping jacks, also known as star jumps, are a classic cardiovascular exercise that targets the whole body, including the legs, arms, and core.
First, start standing with your feet together and your arms by your sides. Jump and spread your legs apart, at the same time raise your arms above your head. Jump back to the starting position, bringing your arms back to your sides and your feet together.
12. Toe Touches
Toe touches, also known as standing hamstring stretches, is a great exercise for stretching and strengthening the muscles in the back of the legs, specifically the hamstrings.
You need to start by standing with your feet together and your arms by your sides. Slowly bend forward at the waist and reach down to touch your toes or as far as you can comfortably go. Keep your back straight and your legs straight throughout the movement. Hold the stretch for a few seconds before slowly returning to the starting position.
13. Mountain Climbers
Mountain climbers is a full-body exercise that targets the muscles in the arms, shoulders, core, and legs. It is done by starting in a push-up position with your hands placed slightly wider than shoulder-width apart and your feet together. Bring one knee towards the chest while keeping the other leg extended behind you. Quickly alternate legs, bringing one knee towards the chest while the other leg extends back.
14. Raise The Roof
Raise the roof primarily targets the shoulders, but also works the triceps and upper back muscles. Start by standing with your feet shoulder-width apart and your knees slightly bent, with your arms extended and your palms facing forward. Slowly raise your hands overhead in a controlled motion, until your arms are fully extended. Hold for a second at the top of the movement and then slowly lower the weights back to the starting position.
15. Flutter Kicks
Flutter kicks help target the muscles in the lower abdomen, specifically the rectus abdominis and the external oblique muscles. To do a flutter kick, start by lying on your back with your hands under your hips and your legs extended. Keep your lower back pressed into the floor. Raise one leg a few inches off the floor and lower it back down, at the same time raise the other leg, and keep alternating legs in a flutter motion.
This full-body home workout for men is a great way to stay in shape and improve overall fitness. The 15 exercises outlined in this article provide a complete workout that targets all major muscle groups with minimal equipment. By incorporating these exercises into your routine, you can achieve a strong and healthy body without the need for a gym membership. Remember to always warm up properly, listen to your body. With consistency and dedication, you can achieve your fitness goals right from the comfort of your own home and with the help of Fit Men Nation.