8 At-Home Workouts to Lose Weight and Build Muscle

We've all been there—the 5 o'clock after-work rush to the gym. It's loud, crowded, and you're waiting forever for equipment or free weights. But why deal with that mess when you can get a workout from home? Don't believe us? Well, here are eight routines we're confident you'll approve of.



1)
Perform all exercises as a massive superset. Rest 3 minutes, then repeat.

-Pushup (10-15 reps)

-Pullup (in doorframe, as many reps as possible)
-Plank (60 seconds)
-Renegade Row (10 reps)

 Repeat 5 times

2)
Perform exercises labeled “A” then exercise labeled as “B,” rest, repeat for prescribed sets/reps.
1A. Dumbbell Lunge
1B. Pushup
3 sets, 8-12 reps each, 90 seconds between supersets

2A. Dumbbell Romanian Deadlift
2B. Ab-Wheel Rollout
3 sets, 6-8 reps each, 90 seconds between supersets

3A. Dumbbell Curl
3b. Dumbbell Shoulder
Press 3 sets, 12-15 reps each, 2 minutes between supersets

4A. Plank
4B. Dip (can be done on a chair)
3 sets, as many reps as possible (60-plus seconds for plank), 90 seconds between supersets

3)
1A. Body-Weight Squat
1B. Lying Glute Bridge
As many sets as needed, 100 total reps for each exercise, 60 seconds between sets

2A. Reverse Lunge
2B. Dumbbell Romanian Deadlift
4 sets, 10 reps, 90 seconds between sets

3. Wall Sit Lean against a wall and squat down, until your knees are bent 90 degrees and your shins are vertical to the ground. Hold the position. Complete one set and hold for as long as possible.

4)
Perform all exercises as a massive superset, rest 2 minutes, then repeat 5 times.
1. Jump Rope (60 seconds)
2. Burpee (10 reps)
3. Dumbbell Curl-To-Press (15 reps)
4. Bear Crawl (60 seconds)

5)
1A. Ab-Wheel Rollout
1B. Superman hold
3 sets, 10 reps (30 seconds for superman hold), 60 seconds between supersets

2. Renegade Row
3 sets, 10 reps, 60 seconds rest

3. Plank
3 sets, 60 second hold, 90 seconds rest

6)
1. Pushup 55*
3 sets, 3 minutes between sets

2. Plank
3 sets, 60 seconds, 60 seconds rest
 
3A. Body-Weight Squat3B. Dumbbell Curl
3 sets, as many reps as possible, 90 seconds rest between supersets

4A. Dip (can be done on a chair) 4B. Pullup (in doorframe)
 5 sets, 5-10 reps, 45 seconds rest between supersets

* Perform 10 pushups, rest 30 seconds; then 9 reps, rest 30 seconds; then do 8 reps, all the way down to 1.

7)
1A. Body-Weight 1¼ squat*
1B. Dumbbell Romanian Deadlift
5 sets, 10 reps (as many as possible for squat), 90 seconds rest

2A. Walking Lunge
2B. Lying Glute Bridge
5 sets, 20 reps, 90 seconds rest

* Perform a body weight squat, come up ¼ of the way, drop back down to full depth, and come all the way up. That’s one rep.

8)
1A. Pushup
1B. Prone Back Extension
3 sets, 12 reps each, 90 seconds rest

2A. Plank
2B. Prone Pressup*
3 sets, 10 reps (60 second plank), 90 seconds rest

3. Staggered Romanian Deadlift
3 sets, 6 reps/side, 60 seconds rest

* Lie facedown on the ground, hands where they would be for a pushup. Push yourself up as in a pushup, but leave your hips and legs on the ground. Hold for one second then return to the start position.