Work, home life, children, and so many more things can come up during a week. Unfortunately, our fitness can take a backseat regularly. No matter how hard it is, fitness and personal health need to remain a priority. Having a good fitness routine in place (even if simple) can help us stay healthy and can also be an example for our children.
We have curated a list of workouts that just about anyone can do at home. If you do not have any gym equipment, there are some bodyweight exercises just for you too. In this article, we discuss body weight, cardiovascular, and limited equipment exercise. Do things at your own pace and skill level, but push yourself!
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Bodyweight Exercises
Bodyweight exercises are strength training exercises that use the individual’s own body weight as resistance, rather than relying on external weights or machines. These exercises are highly versatile, adaptable, and accessible, making them a great option for people at all fitness levels and in various settings.
Push-ups
Push-ups are a classic bodyweight exercise that targets multiple muscle groups, making them an efficient and effective addition to any at-home workout routine. They primarily work the chest, shoulders, and triceps while also engaging the core and lower back muscles. These are a great starting point. On the plus side, you only need some space on your floor.
Standard Push-ups
To perform a standard push-up, start in a high plank position with your hands shoulder-width apart and your feet hip-width apart. Keep your body in a straight line from head to heels, and engage your core muscles. Lower your body by bending your elbows until your chest is just above the ground, then push back up to the starting position. Remember to keep your elbows close to your body and maintain proper form throughout the movement.
How many? Aim for 3 sets of 10-15 repetitions (always adjust for your strength and skill level)
Remember: Always push yourself, but do not overdo it. If you have not worked out in a while, it is recommended to ease back into it. Jumping back in where you left off a year ago will only lead to frustration and possible injury.
Modified Push-ups
If you’re a beginner or have limited upper body strength, modified push-ups are a great way to build up to standard push-ups. Incline push-ups can be performed with your hands on a raised surface, like a sturdy table or bench, while your feet remain on the ground. This variation reduces the amount of body weight you need to lift, making the exercise more manageable. Alternatively, you can try knee-assisted push-ups by kneeling on the ground and keeping your upper body in a straight line from your head to your knees.
How many? Perform 3 sets of 10-15 repetitions.
Variation Push-ups
As you progress in your fitness journey, you may want to challenge yourself with advanced push-up variations. Wide grip push-ups involve placing your hands farther apart than shoulder-width, which emphasizes the chest muscles. Diamond push-ups, on the other hand, require you to bring your hands close together under your chest, forming a diamond shape with your fingers. This variation targets the triceps more intensely. Staggered hand push-ups involve placing one hand higher than the other, and switching positions between sets, which challenges your upper body strength and stability.
Squats
Squats are a great lower-body exercise focused on the quadriceps, hamstrings, glutes, and calves while also engaging the core muscles. They help improve lower body strength, stability, and flexibility, and all dads could use a little more of those things.
Bodyweight Squats
To perform a bodyweight squat, stand with your feet shoulder-width apart and your toes pointing slightly outward. Engage your core and keep your chest up as you bend your knees and push your hips back as if sitting in a chair. Lower your body until your thighs are parallel to the ground, or as low as your flexibility allows. Make sure your knees track over your toes and don’t extend past them. Push through your heels to return to the starting position.
How many? Aim for 3 sets of 12-15 repetitions.
Jump Squats
To increase the intensity of the standard squat and incorporate a cardiovascular component, try jump squats. Perform a bodyweight squat as described above, but as you push back up to the starting position, explode upward into a jump. Land softly on your feet and immediately lower into the next squat. Jump squats help develop explosive power, increase heart rate, and burn more calories.
How many? Aim for 3 sets of 10-12 repetitions.
Single-leg Squats (Pistol Squats)
For an advanced variation that challenges your balance, flexibility, and leg strength, try the single-leg or pistol squat. Stand on one leg with the other leg extended straight out in front of you. Keep your core engaged and your chest up as you slowly lower your body into a squat, maintaining your balance and keeping your extended leg off the ground. Push through your standing heel to return to the starting position. This exercise requires practice and may be easier to perform with the assistance of a wall or a sturdy object for support initially.
How many? Aim for 3 sets of 5-8 repetitions on each leg.
If you can do these, kudos. These have been an impossible feat for me since I can remember. If you are looking for a challenge, look no further than the pistol squat.
Lunges
Like squats, lunges also engaged the lower muscle groups. If you are like me and have major knee issues, these can offer a better and pain-free workout in comparison to squats. While working the core muscles, lunges also utilize the quadriceps, hamstrings, glutes, and calves.
Forward Lunges
To perform a forward lunge, stand with your feet hip-width apart and your hands on your hips or clasped in front of your chest. Take a large step forward with your right foot, lowering your body into a lunge position. Your right thigh should be parallel to the ground, and your right knee should be aligned above your ankle. Make sure your left knee hovers just above the ground, without touching it. Push through your right heel to return to the starting position, then repeat on the left side.
How many? Aim for 3 sets of 10-12 repetitions on each leg.
Reverse Lunges (A little more knee-friendly)
Reverse lunges are a variation of the forward lunge that targets slightly different muscles and may be easier on the knees for some individuals. To perform a reverse lunge, stand with your feet hip-width apart and your hands on your hips or clasped in front of your chest. Take a large step backward with your right foot, lowering your body into a lunge position. Ensure your left thigh is parallel to the ground and your left knee is aligned above your ankle. Push through your left heel to return to the starting position, then repeat on the other side.
How many? Aim for 3 sets of 10-12 repetitions on each leg.
Side Lunges
Side lunges, or lateral lunges, involve stepping to the side rather than forward or backward, which targets the inner and outer thigh muscles and improves hip flexibility. To perform a side lunge, stand with your feet hip-width apart and your hands on your hips or clasped in front of your chest. Take a large step to the right, bending your right knee and pushing your hips back, while keeping your left leg straight. Ensure your right knee is aligned above your ankle and your weight is in your right heel. Push through your right heel to return to the starting position, then repeat on the left side.
How many? Aim for 3 sets of 10-12 repetitions on each leg.
Planks
Planks are your best friend and worst enemy when it comes to fitness. They require enough space for you to get into a push-up position, offer a lot of benefits, but are rough. Targeting the abdominal muscles, lower back, and obliques while also engaging the shoulders, chest, and glutes, plans are a brutal upper-body workout. Get this? You just have to stay in one position. Sounds easy, right?
Standard Plank
To perform a standard plank, start in a high plank position with your hands shoulder-width apart and your feet hip-width apart. Alternatively, you can rest on your forearms with your elbows directly under your shoulders. Keep your body in a straight line from head to heels, and engage your core muscles to prevent your hips from sagging or lifting too high.
How long? Hold the plank position for 30-60 seconds, adjusting as needed.
How many? Aim for 3 sets with a brief rest between each set.
Side Plank
Side planks target the oblique muscles, which are important for overall core stability and reducing the risk of lower back pain. To perform a side plank, start by lying on your right side with your legs extended and your feet stacked. Place your right forearm on the ground with your elbow directly under your shoulder, and lift your hips off the ground, forming a straight line from head to feet.
How long? Hold the side plank position for 20-30 seconds per side, adjusting as needed.
How many? Aim for 3 sets on each side with a brief rest between each set.
Cardiovascular Exercises
Cardiovascular exercises, also known as aerobic exercises, are physical activities that increase heart rate and improve oxygen consumption throughout the body. These exercises involve large muscle groups and can be performed for extended periods. Here are some great aerobic exercises to try at home.
Mountain Climbers
Mountain climbers are great for elevating your heart rate and engaging pretty much your entire body. These can be done practically anywhere, which makes the a great addition to our list.
Begin in a plank position with your hands shoulder-width apart and your body in a straight line from head to heels. Drive your right knee toward your chest, then quickly return it to the starting position while simultaneously driving your left knee toward your chest. Continue alternating legs in a running motion while maintaining proper plank form.
How many? Aim for 3 sets of 30-60 seconds.
Jumping Jacks
The classic exercise, jumping jacks, are still a great option for cardio. You may think of them as a grade-school thing, but they are beneficial for you even now.
Stand with your feet together and your arms at your sides. Jump your feet out to the sides while simultaneously raising your arms overhead. Jump your feet back together and lower your arms to return to the starting position. Continue at a steady pace.
How many? Aim for 3 sets of 30-60 seconds.
Burpees
Squats, push-ups, and jumping all bundled up into one exercise. I give you, the burpee. If you have never tried these, I highly recommend them. If anything, they will humble you after a few rounds. Since it is three movements in one, the entire body is being engaged and your heart rate is able to rise. Which, is the entire part of cardio.
Stand with your feet shoulder-width apart. Squat down and place your hands on the ground in front of you, then jump your feet back into a plank position. Perform a push-up, then jump your feet back to the squat position and explode upward in a jump, raising your arms overhead. Land softly and continue at a steady pace.
How many? Aim for 3 sets of 10-15 repetitions.
Remember to push yourself!
Limited Equipment Exercises
Limited equipment workouts are exercise routines that require minimal equipment, such as resistance bands, dumbbells, or a stability ball, to perform various strength training and cardiovascular exercises. These workouts can offer numerous benefits, making them an attractive option for individuals with limited resources, space, or time.
Resistance Bands
Resistance bands are one of the most versatile, portable, and beginner-friendly pieces of gym equipment. They also do not cost hundreds of dollars. These bands can be used for tons of different exercises and come in various strengths for different fitness levels. Here are a few band workouts you should try.
Bicep Curls
To perform bicep curls with resistance bands, stand with your feet hip-width apart and the middle of the band under your feet. Hold the ends of the band with your palms facing forward and your arms extended by your sides. Bend your elbows to lift your hands toward your shoulders, keeping your elbows close to your body. Slowly lower your hands back to the starting position.
How many? Aim for 3 sets of 12-15 repetitions.
Triceps Extensions
Tricep extensions target the muscles on the back of your upper arms, which are important for overall upper body strength and functionality. To perform tricep extensions with resistance bands, secure one end of the band to a sturdy anchor point above your head, like a door frame or tall piece of furniture. Stand facing away from the anchor point with your feet hip-width apart, and hold the other end of the band with both hands behind your head, elbows bent. Straighten your arms to lift your hands overhead, then slowly return to the starting position.
How many? Aim for 3 sets of 12-15 repetitions.
Rows
Rows are an essential exercise for working the back muscles, which can help improve posture and reduce the risk of back pain. To perform rows using resistance bands, secure the middle of the band around a sturdy anchor point, like a door handle or heavy piece of furniture, at chest height. Stand facing the anchor point with your feet hip-width apart, holding the ends of the band with your palms facing each other and your arms extended. Bend your elbows to pull your hands toward your chest, squeezing your shoulder blades together. Slowly return to the starting position.
How many? Aim for 3 sets of 12-15 repetitions.
Dumbbells
We have probably all heard of dumbbells. A lot of us have probably used them in the past or are using them now. There is a lot more to be done with them than just the typical curls. Here are 3 exercises to try to get the most out of them.
Shoulder Press
The shoulder press targets the deltoid muscles in the shoulders, which are important for overall upper body strength and stability. To perform a shoulder press with dumbbells, stand or sit with your feet hip-width apart and hold a dumbbell in each hand at shoulder level, with your palms facing forward and your elbows bent. Press the dumbbells overhead, extending your arms fully and keeping your core engaged. Slowly lower the dumbbells back to the starting position.
How many? Aim for 3 sets of 10-12 repetitions.
Goblet Squats
Goblet squats are a variation of the bodyweight squat that adds resistance using a single dumbbell, engaging the lower body muscles more intensely. To perform a goblet squat, stand with your feet shoulder-width apart and your toes pointing slightly outward. Hold a dumbbell vertically by one end with both hands, close to your chest. Perform a squat as described in the bodyweight squat section, keeping your chest up and core engaged throughout the movement. Push through your heels to return to the starting position.
How many? Aim for 3 sets of 12-15 repetitions.
Dumbbell Deadlifts
Dumbbell deadlifts are an effective exercise for targeting the hamstrings, glutes, and lower back muscles, which are essential for overall lower body strength and stability. To perform a dumbbell deadlift, stand with your feet hip-width apart and hold a dumbbell in each hand with your palms facing your thighs. With a slight bend in your knees, hinge at your hips and lower the dumbbells along the front of your legs, keeping your back straight and chest up. Push through your heels to return to the starting position, engaging your glutes as you stand.
How many? Aim for 3 sets of 10-12 repetitions.
Kettlebells
I may be wrong, but I personally feel that kettlebells are overlooked and undervalued. They are so versatile and can be quite the challenge if used properly. If you have access to one or two, or are considering purchasing a set, try these kettlebell workouts at home.
Kettlebell Swings
Kettlebell swings are a full-body exercise that primarily targets the posterior chain muscles, including the glutes, hamstrings, and lower back, while also engaging the core and shoulders. To perform a kettlebell swing, stand with your feet slightly wider than hip-width apart and hold a kettlebell with both hands, arms extended toward the ground. Hinge at your hips and slightly bend your knees, allowing the kettlebell to swing back between your legs. Then, explosively extend your hips and knees, propelling the kettlebell upward to chest level, and keeping your arms straight throughout the movement. Allow the kettlebell to swing back down and repeat the movement.
How many? Aim for 3 sets of 12-15 repetitions.
Kettlebell Goblet Squats
These are identical to Dumbbell Goblet Squats. Please refer to the dumbbell section for instructions. (See instructions)
Kettlebell Russian Twists
Kettlebell Russian twists are a challenging core exercise that targets the obliques, abdominal muscles, and lower back. To perform a kettlebell Russian twist, sit on the ground with your knees bent, feet flat on the floor, and hold a kettlebell with both hands at your chest. Lean back slightly to engage your core, and lift your feet off the ground, balancing on your sit bones. Twist your torso to the right, tapping the kettlebell on the ground next to your hip, then twist to the left and tap the kettlebell on the other side. Continue alternating sides in a controlled motion.
How many? Aim for 3 sets of 10-12 repetitions on each side.
Stability Ball
Stability balls, also known as exercise balls or Swiss balls, are affordable and versatile pieces of fitness equipment that can be easily stored at home. They add an element of instability to various exercises, which engages the core muscles and improves balance and coordination. They can also be deflated if space is an issue for you.
Stability Ball Push-ups
To perform a stability ball push-up, place your hands on the ball with your palms facing down and your fingers spread for better grip. Assume a plank position with your feet hip-width apart and your body in a straight line from head to heels. Bend your elbows to lower your chest toward the ball, then push back up to the starting position.
How many? Aim for 3 sets of 10-12 repetitions.
Stability Ball Leg Curls
To perform a stability ball leg curl, lie on your back with your legs extended and your heels resting on the stability ball. Place your arms at your sides for support. Engage your core and lift your hips off the ground, forming a straight line from your shoulders to your heels. Bend your knees to roll the ball toward your glutes, then extend your legs to roll the ball back to the starting position.
How many? Aim for 3 sets of 12-15 repetitions.
Our Take
Remember that all of these workouts are just things we find to be beneficial when at home. This list is not the “end all bee all” of fitness workout lists for dads. If you have exercise and workout ideas and know of things that you enjoy ding, do those. The key is staying healthy and active. The method that you take to get to that point is secondary.
Find ways to involve your children and your spouse. Keeping the family healthy by exercising together is amazing.
Related Article: Family Bonding Activities
I hope some of the workouts benefit you in your fatherhood and fitness journeys. I also hope that this list inspired you to try some workout you had not thought of doing at home before. If you did enjoy it, be sure to follow us on Facebook to stay up to day on all things DADVERSE.
Thanks for reading!
