Ultimate Guide to a Basic Home Workout

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Crafted by Mikey

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Following the popular maxim Start now get better perfect later, Basic Home Workout is a perfect starting point for many. Home workouts are proving to be a great alternative to gym subscription for those wanting to stay healthy, fit and happy.

Is Basic Home Workout for you?

If you are looking for a basic to follow training which provides full body workout, this workout can be a solution. This Basic Home Workout is great as it let’s you:

  • Make as intense as desired.
  • Have a great starting point.
  • Train without equipment.
  • Create a workout habit.
  • Possible to add body weights to acts as Strength Training.
  • Stay at home, great for people with children.

Find your place for workout

Before starting it is worth selecting a right place for your workout. Ideally find a spot with at least 2×2 meters of free space. Make sure there is plenty of air circulation as you will get hot very quickly, if necessary open window. As this is a very short and intense circuit for those who are strapped for time, the place should be out of way of others, discrete and away from distractions. If you choose to use a fitness mat or any other fitness equipment, it is best to keep it neatly stored in this area always ready to go. Tidy home gym storage will also serve as reminder and workout motivation whenever you look at it.

Full Workout



Each drill to be performed for 60 seconds followed by 30 second rest. This routine is high-intensity, try to keep your effort high. Exercises are rotated in a way so muscle groups are resting while you training.

1. Burpees

Jumping Jacks

Tip: when jumping try to accelerate as much as possible.

Start from standing. Perform a squat until your tights are parallel to the ground and your hands are reaching the floor. In this position kick back both of your feet at the same time while keeping your arms straight and extended on the floor. Straighten your whole body and when feet touch the ground jump back into squat position. From there jump upwards and lift your arms in the air.

2. Squat

Muslce Group

Tip: try to activate your gluts as much as possible.

Being standing up right with your feet slightly wider than your hips. Start squatting by bending your knees. lower until your body until your thighs are in parallel to the ground then return to starting position.

3. Push Up


Push Up

Tip: tense your core and legs to keep your body as straight as possible.

Start on the ground with hands under your shoulders (a high plank position). Lower your body until your elbows are at 90 degree angle and raise back to starting position. If you are finding standard pushup too easy, check the pushup progressions guide to find variant good for you.

4. Cross Crunches

Cross Crunches
Cross Crunches

Tip: Try to pause the movement when reaching for your ankle.

Lie on your back with your legs raised in the air. Fold your arms behind your head. Lift your upper body and extend one of your arms to reach opposite side knee. Repeat with other arm.

5. Plank


Tip: Activate your core, squeeze gluts and abs.

Lie down placing your upper body weight on your fore arms and your feet. Keep elbows bend at 90 degree angle. Hold in this position looking forward or to the ground.

6. Mountain Climber

Mountain climber
Set Up

Tip: Make sure your shoulders stay over your palms in order to stay in correct plant position .

Start with a plank position. Bring one your knees into your chest without lifting your hips. When knee reaches highest point, extend it backwards. Alternate legs and move as fast as possible.

Cool down and Stretch

After each training it is beneficial to cool down. Our body is warmed up so it is in the great state to do follow up the workout with home stretch routine or light home cardio exercises. Studies find that cool down routine help athletes to recover quicker and lowers the chances of injuries.

Dynamic Warm-Up

It is also a paramount to include a warm-up in your plan for injury prevention. During the warm-up is best to slightly elevate your heart to help you improve your blood flow to the muscles.

Examples of dynamic movements include leg swings, standing squats, lunges with an upper body twist, circular arm swings, cat-camel exercise, semi-circle neck movement, and so on.

If you have any home ellipticals equipment, a short and intense use on any type of rowing machines or any types of treadmills would also be a great option, to warm up your body.

Post workout meal

Post workout meal is a great way to provide your muscle with the nutrients it needs. There are plenty of post work recipes online or here at WorkoutCave. Personally, I am a big Paleo fan so I always check my paleo cookbooks for post workout inspirations.

Make it your own

All of us are different and some of the exercises might not be suitable for you. Feel free to pick and choose from this or other home workout exercises to craft a perfect workout for you. I highly recommend you to read a guide on how to make a workout plan to make sure the training is optimal for your goals.


This is simple workout but performed regularly can deliver a lot of benefits. Depending on intensity it can be a strength training or it can serve as a activity to lose weight. If you trying out paleo life style, these paleo exercises are great addition.

So what are you waiting for. Take advantage of these super simple and useful workout routines that you can do at home or during your travels.

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