Top 10 Best Home Workout For Men In 2020

One of the many disadvantages of being in the 21st century is that our lifestyle has changed so much that, no one has time to do simple things in life anymore. Everyone is struggling to live peacefully in this fast-paced life.

In most of the developed as well as developing countries this problem is being faced by many people.

The struggle to live a healthy lifestyle is getting very difficult and the dream of having the best home workout for men seems very difficult.

“Health is a state of complete mental, social and physical well-being, not merely the absence of disease or infirmity.” – World Health Organisation, 1948

Most working people don’t get the time to do exercise of any form. The work culture has become such that it’s very difficult to take care of yourself.

If someone has any passion in any creative field they don’t have the time to pursue that. The only idle way we can solve this problem is by regularly exercising and maintaining ourselves.

But still, people don’t get time for that also, that’s why we have come up with a mix of different exercises which anyone can do at their home without any equipment.

It will not only help the working professionals but if you are looking for an effective home workout then you will love all these amazing workouts.

The Benefits of Home Workout For Men

As we have already found out that many people don’t have time to go to the gym and workout. But there are still many ways through which they can maintain their body and mind.

They can give half an hour’s time to themselves and do these following exercises which will benefit them in long term.

Workout from home can be very boring because, you have been to the gym, and there we always found some kind of motivation.

But at home, we lack motivation and intent to do the same exercise. Which can be because of many factors be it laziness, feeling depressed, mental issues, etc.

Below you can find out how you can save your hard-earned money and time going to gym, and instead do some wonderful workout at home-

• The most important aspect is that at home you will find the most peaceful environment for a workout.
• You can get up early in the morning or return home early from your work in the evening to start your workout without any fixed schedule.
• These exercises provide a full-body workout which in return gives the same results which you can get in the gym.
• Work out at home guarantees result because you have a better concentration level at home than the gym.
• Sometimes work out at the gym can also demotivate you because over there, you have more fit and well-shaped people already putting hard work.

Different Types Of Workouts

These workouts are well suited for both beginners and experienced. There is no pattern in these exercises i.e you can start from any one of them. But always warm-up before you start your workout.

Although it’s advisable to follow the steps we provide and also the sequence in which you have to do these workouts.

1. Jumping jacks
2. Squats
3. Jumping lunge
4. Push-ups
5. Diamond push-up
6. Calf-raise
7. Mountain climbers
8. Burpees
9. Plank
10. Legs-raise

Jumping Jacks

A jumping jack is known to be a physical exercise performed with the legs spread wide at shoulder length, and then jumping in the air and simultaneously taking our hands over the head and touching it or clapping and returning to the position in which our feet are together.

How to perform :

1. First, stand upright with both legs together and keep your hands close to your thighs.
2. Now jump in air keeping legs apart at shoulder width and take your hands over your head, touch both your hands or clap. And come back to the original position.
3. Then repeat the step depending on the number of repetitions you want to do.

https://youtu.be/dmYwZH_BNd0

Target Area :

• Jumping jack is a must if you want to increase your muscle strength.
• Your entire leg muscle gets a good workout during jumping jacks.
• It also gives your hand muscle strength.
• It also strengthens your glutes, core, hamstrings, quads, calves.

Benefit :

• Jumping jacks is a great exercise for overall body muscles.
• It also increases the heart rate which is good for our lungs and blood circulation.
• If you don’t like running or can’t go on a long walk, then this is the best home workout for men.
• In this exercise, your body becomes more agile and its strength increases. Which can help when you grow older, your body is ready to adapt to decreasing muscle strength.

Risk Factor :

• If you have a problem in your knees, back, glute, or have any kind of muscle injury, then you should not perform this exercise.
• It is advisable to consult any medical practitioner before starting this exercise.
• This exercise is not recommended if you don’t have enough strength and conditioning in your core body.

Squats

This is simply a strength training exercise in which we lower our hips from standing position and basically make 110 degrees with the ground and then return back to the standing position.

How to Perform :

1. Stand very straight and facing forward with chest up.
2. Keep your feet at a shoulder distance and lift your hands up in front of your chest to balance your body.
3. Then start going down while keeping your back straight and butt squeezed out. Just imagine your self sitting in a car while you go down.
4. Go down as low as you can and then come back to the standing position again.

Target Area :

• Squats mainly target quadriceps, hamstrings, and glutes.
• It also strengthens the knees, heel, the thighs muscles.
• The back muscles also get strength while performing it.

Benefit :

• It strengthens the lower muscles of the body which is really important for the base of our body.
• The best home workout for men because it really helps to tone your lower body.
• Great workout for calves muscles, hip flexors.
• It is also a great exercise to burn down your calories and get maximum results in less time.
• This can be performed at home with ease and without any equipment.

Risk Factor :

• The risk of back injury is great if this exercise is not performed properly.
• Also, one can pull-up his hamstrings if they tried to perform it hastily.
• It also not advisable to perform this exercise, when you are already suffering from back pain or having any kind of a pain in your joints.

Jumping Lunges

When you think of lower body strength training exercise this is great after squats exercise. Jumping lunge is basically a lower body exercise in which your one leg is positioned forward with knees bent.

And the other leg is positioned behind it, this is regular lunge but when you add jump in it is then it is called as jumping lunges.

How to Perform :

1. Stand straight with your feet at a shoulder-length apart.
2. Then lunge forward with your right leg and bent it makes 90 degrees with the ground.
3. Keeping your back and chest straight, jump straight up so that both your feet don’t touch the floor.
4. You can swing your arms in front of your chest to keep the momentum going.
5. After that, switch your position with your left leg and repeat this process alternatively.

Target Area :

• The quadriceps muscle in your thighs is the primary area in which this exercise targets.
• It also targets the glutes in your hips and butt.
• It helps in stabilizing the back and abdominal muscles.

Benefit :

• This is one of the best exercises for cardiovascular training. It is one of the best home workouts for men without any equipment.
• One of the best workout for strengthening the lower body and activating the lower body muscles.
• It helps in reducing the extra weight you have gained, also a great exercise for toning your lower body muscles.
• The main advantage is that it helps in improving the coordination, balance, and stability of our body.

Risk Factor :

• It’s always advisable to avoid this exercise if you are suffering from a knee, ankle, or hip injury.
• This is also not suitable for pregnant ladies.

Push-up

It is an exercise to strengthen the arms and chest muscles of the upper body, performed while lying parallel to the floor, and using both arms to lift the body up and down.

How to Perform :

1. First, lower your body and make your body parallel to the floor.
2. Then lift your body through all your fours i.e arms and feet, and hold your body.
3. After that go down with twisting your arms while your chest touching the floor.
4. Then again lift your body up to the same position and repeat the same process.

Target Area :

• Mainly it targets the chest muscles and shoulders
• It also focuses on the abdominal muscles and the core.
• The back of the arms and triceps muscles also get strength in this exercise.

Benefit :

• Push-ups are great exercises for increasing the upper body strength.
• This exercise really works the chest, shoulder, and pectoral muscles.
• It also increases the strength of our arms which helps in performing some different types of workouts.
• There is no need for any equipment to perform this exercise, you can do it anytime, anywhere. Working professionals can also do it in their office also if they have space.
• It is really high-intensity workout which increases your blood circulation and respiration.

Risk Factor :

• Push-up can be not advisable for those who are suffering from any kind of heart-related disease.
• Obese people find it hard to perform this exercise, before proceeding they should do a proper warm-up. It is also difficult for them because it requires the strength of your arms.
• If not performed properly there is a chance of hurting your shoulder, chest, or arms.

Diamond Push-up

This is one of the types of push-up, in which we join our both hands to form diamond shapes or forming a triangle and try to lift our body, in the same way as in normal push-up, that’s why this push-up is also known as triangle push-up.

How to Perform :

1. The method is just like a normal push-up, but there is a slight change in the position of arms. 
2. Which we keep very close to each other and form a diamond shape or triangle. 
3. Then from that position, we perform normal push-ups. While performing this push-up your core is going to get involved so you have to keep your back straight.

Target Area :

• This push-up mainly focuses on the triceps muscles of the arms.
• Great exercise for your upper chest also, it also strengthens the core of the body.
• The back and shoulder muscles are also involved in it.

Benefit :

• It helps in making our triceps strong, which helps even you have small biceps. Because after performing this push-up your triceps muscle gets bigger.
• This type of push-up builds maximum triceps and chest muscle.
• By performing this exercise you can build a solid foundation by which you can progress to some other high-level intensity exercise.
• It also increases the capacity of our lungs because breathing increases during this exercise.

Risk Factor :

• Sometimes beginners jump on this exercise too soon, and there is a chance of getting injured.
• You need to have the solid core strength to perform this exercise because this exercise puts all the pressure on the triceps muscle.
• This exercise can cause elbow pain if you are a beginner and not ready for it.
• Because our elbows are very close while performing this exercise it’s always better to perform this exercise only after mastering regular or wide push-up.

Also See– How to perform the diamond push-up the right way!

Calf-Raise

This exercise is performed while standing, in which we lift our feet and try to stand on our toes and maintaining this for position for 5-10 seconds.

How to Perform :

1. Start with the standing position in which the feet are separated at hip-width.
2. You can keep your arms at your waist.
3. Then lift your legs and try to stand on your toes, then go back to the original position.
4. And come back to the same position and repeat the same process.

Target Area :

• It mainly targets the lower leg muscles.
• Like calves, glutes muscles.
• It targets the gastrocnemius muscle which forms the calf its rounded shape.

Benefit :

• This exercise increases the calf’s muscle strength.
• The soleus muscle in the lower leg also gets the strength from this exercise.
• Doing this exercise makes your calves bigger which look strong.

Risk Factor :

• If not performed well you can hurt your ankles and get a serious injury.
• You must perform it very steadily, any kind of fast movement can be very injuries to ankle or legs muscles.

Also See –https://www.youtube.com/watch?v=1qfb2pUzYRI

Mountain Climbers

This is a very popular exercise for shedding excess fat around waist area, strengthening core, shoulders, hips, and cardiovascular system.

How to Perform :

1. First, go into the plank position and try to straighten your back, hips.
2. Then try to squeeze pressure around your abs and maintain that position.
3. After this pull your left leg up to your chest while remaining in the plank position.
4. Then take back your leg to the original position and pull the right leg up to your chest.
5. And repeat the same steps alternatively.

Target Area :

• This exercise basically targets the whole body.
• Especially it targets the arms, core, shoulders, and quads.

Benefit :

• This is a great exercise for overall strengthening of the body.
• It helps in increasing the blood circulation which is good for the lungs and for respiration.
• The best exercise in terms of cardio endurance, agility, core strength.

Risk Factor :

• You can hurt your thighs muscles if you have not properly done warm-up before the exercise.
• If you are a little bit on a heavy side this exercise might be risky for you initially, because moving your leg up to chest can be a daunting task for you. You can also get injured while doing it.
• The back should be kept straight throughout the exercise, otherwise, you can feel pain in the back.

Burpees

This exercise is also known squat thrust, which is a strength training and aerobic exercise in which we use all our body muscles during workout.

How to Perform :

1. Stand with feet about shoulder-width apart and then get in the position of the squat.
2. Then squat down and touch the floor with your hands.
3. And then step back into a plank, step the feet forward again into a squat position.
4. Then stand back up to the starting position.
5. And then repeat this process.

Also See – https://www.healthline.com/health/how-to-do-a-burpee#how-to

Target Area :

• It targets the full body muscles.
• Gives strength to arms, glutes, chest, abs, quads, and hamstrings muscles.

Benefit :

• This exercise really spikes the heart rate.
• Perfect exercise for overall body workout, if you don’t like going to the gym then this the best home workout for men.
• A great exercise to shed excess fat, it gives fast results.
• It is a full-body workout that promotes cardiovascular health.

Risk Factor :

• Burpees exercise requires high-level upper body strength especially form the shoulder.
• Since most of the people don’t have that level, in that case, this exercise is not advisable to them.
• Also in this exercise, your whole body weight is used it can also hurt your knees and back muscles. So it is advisable to consult with your doctors.

Plank

This exercise is also known as isometric core strength exercise which is somewhat similar to a push-up, but in this exercise, we try to hold the same for as long our set demands. This exercise can be slightly difficult for beginners.

How to Perform :

1. It’s similar to the regular push-up in which we lie down parallel to the floor, with our arms and feet touching the floor.
2. But here the difference is that we have to keep our hands to the ground with our elbows touching the floor.
3. Our toes touching the floor and we try to hold that position as long as our set demands.

Target Area :

• One of the best exercises for strong abdominal muscles.
• It also strengthens the back and shoulders.

Benefit :

• The first benefit you get is your back and spine are worked out really well, which helps in getting better posture of your body.
• It strengthens your abdominal and rhomboids muscles.
• Planks are the best bodyweight workout that can be performed by a person of any age, but they physically fit to perform this high-intensity workout.

Risk Factor :

• Doing this exercise when you are already having pain in the back, is further going to increase more pain in the back.
• This exercise is also not advisable for old people or pregnant ladies.

Leg Raises

The leg raise is a strength training exercise which targets the anterior hip flexors.

How to Perform :

1. Lie on your back straight, on the floor.
2. Keep both legs very close to each other, while holding it straight. Start lifting them towards the ceiling.
3. While holding it straight make 90 degrees with the floor.
4. And come back to the original position and repeat this process.

Target Area :

• This exercise targets the iliopsoas i.e the anterior hip flexors muscle.
• It also strengthens the rectus abdominis muscle and internal and external oblique muscles.

Benefit :

• This exercise is really helpful for those who work on desk because it strengthens the back muscles.
• It also improves the strength of abdominal muscles.
• Improves flexibility of hips and back muscles.

Risk Factor :

• Persons suffering from back problems then this exercise is not suggested for you.
• While performing this exercise, if you don’t keep your back and abs contracted then you are only working with hip flexors, which can put a lot of strain on it.

Conclusion :

These are all the best home workouts for men which they can easily perform. We have compiled all the best possible workouts which you can perform easily under 30 minutes.

Now, this is up to you, how you can make time from your busy schedule and give your body the attention it needs.

Are you willing to sacrifice your laziness or your negative thoughts that you can be fit by only going to the gym?

Well if you follow the above workout at home with a great level of dedication, then in a very short time you will see changes in yourself, and your outlook towards health and fitness will be changed completely.

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