Get fit at home-No gym is required: Best home exercises (complete guide)

To get fit it is not compulsory to join the gym. Anyone can get fit at home also with determination and consistency. The main benefit of join the gym is to get motivation for hard workout. If you have willpower to get fit then you can easily start workout at home by following these tips and exercises.

Essential Equipments required for home gym:

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1. Barbell & plate set

This is most fundamental equipment of your exercise. Here is a list of the basic exercises you’ll have available to you with a barbell set:

Legs: Front squat, Back squat, Lunges, Dead lift

Back: Barbell row, Upright Row, Power Cleans

Shoulders: Military Press, Behind the neck press

Chest: Bench Press (flat incline & decline)

Arms: Bicep curls, Skull crushers, Close grip bench press

2. Bench

To make the most of your barbell sets, you'll need a bench. 

3.Rack

4. Flooring

A very important aspect of gym planning is the flooring, which must protect your property and help make your gym equipment last longer. Proper gym flooring will also help reduce the sound level coming out of the gym.

5. kettlebells

6. Dumbbells

Dumbbells are often used for joint-isolation exercises such as biceps curls, chest flyes or shoulder raises. Using dumbbells for full-body, multiplanar movements, however, can provide a variety of different strength outcomes. It also offers many benefits for cardiorespiratory fitness and flexibility.

7. Punch Bag

The heavy punching bag training develops your strength and allows to practice punches, combos and defense skills. The speed one, on the other hand, is for improving the eye-hand coordination and speed. But, speed bag cardio routine is still a good training to burn calories, release stress and shape your shoulders.

8. Spin bike

9. Mirror

Some guys find motivation from mirrors; others don't. Avoid the mistake of adding a mirror to your home gym set-up and then only training chest, biceps and abs – i.e the 'mirror muscles. A schoolboy error.

Start with warm up and stretching:

warm up is the act of preparing your body for the stress of exercise. The body can be warmed up with light intensity aerobic movements like walking slowly. These movements increase blood flow, which in turn heats up muscles and joints. "Think of it as a lube job for the body," Bryant explains. At the end of your warm-up, it's a good idea to do a little light stretching. 

stretching is the type of workout enhances the range of motion of joints. Age and inactivity tend to cause muscles, tendons, and ligaments to shorten over time. Contrary to popular belief, however, stretching and warming up are not synonymous. In fact, stretching cold muscles and joints can make them prone to injury.

16 Exercises best for home workout:

1. Press-up

A push-up (or press-up) is a common calisthenics exercise beginning from the prone position, or the front leaning rest position known in the military. Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength.

2. Dumbbell standing shoulder press

Set up for the exercise by grabbing a pair of dumbbells and standing straight up with your feet around shoulder width apart. Raise the dumbbells to shoulder height on each side, and twist so that your palms are facing forward. Keep your head up and eyes facing forward. This is a safer shoulder-sculptor than lifting from behind your neck. As a beginner the aim should be to keep strain off your joints and protect against an injury called shoulder impingement syndrome. Missed sessions this early in your lifting career are especially costly.

3. Dumbbell squat

The dumbbell squat is a compound exercise that strengths the lower body, including the quads, hips, hamstrings, and glutes. Hold a pair of dumbbells with arms fully extended next to your sides, with palms facing each other. Place your feet shoulder-width apart, with your toes pointed outward. Squats are an excellent all-round exercise and one of the best moves for building overall strength. Dumbbells let you concentrate on technique and work on your range of movement at low weight. Only advance to barbell squats in the gym once you've got this nailed.

4. Running

It increases endurance, builds muscle to maintain an optimal body fat composition, promotes cardiovascular health, strengthens the heart, and even improves your overall mood. Combined with weight training, running can help you maintain the perfect balance of mental stimulation and physical fitness. Running starts with the legs toning the calves, shins, hamstrings and quads. Traverse up hilly terrain and your glutes will reap the rewards. But running doesn't just firm the lower body. In order to stay upright on the track, rely on your abdominal or core muscles.

5. Pull ups

Hanging hollow hold. Do it: Using an overhead grip, hop up to hang from a bar. Engage your core and tuck your tail bone, so that your body goes from straight to a crescent moon shape. Hanging scapular depression hold. Do it: Using an overhand grip, hang from the bar. (Again.) A pull-up is a “compound” exercise that involves a large number of big and small muscles, most notably your latissimus dorsi (lats) and biceps. In addition to working multiple muscles at the same time, the pull-up is also a multi-joint movement, an exercise that causes more than one joint to move.

6. Dumbbell calf raise

Stand holding a dumbbell in each hand with the balls of your feet on a step with your heels touching the floor. Raise your heels off the floor and hold at the top of the contraction. Slowly lower yourself to the starting position and repeat. Too many beginners are prone to skipping calves when it comes to leg day. Some guys are even getting surgery to fix it. Work this move into your workout to guarantee you're hitting as many leg muscles as you would in the gym when it comes to exercise at home.

7. Bicep curl

Stand with a dumbbell in each hand and, keeping your upper arms stationary, curl the weights until the dumbbells are at shoulder level. Focus on keeping your elbows still – only your lower arm should move. Squeeze your bicep at the top of the contraction then lower slowly and repeat. This is the perfect move for developing those mirror muscles you crave. By keeping your upper arm stationary you hit the whole bicep for maximum growth. 

8. Dumbbell step-up

Stand in front of bench with a dumbbell in each hand. Place your right foot onto the bench, push up through your heel to lift your whole body up. Step down with your left foot and repeat on the opposite side. By activating all of your upper leg muscles (glutes, quads and hamstrings) it's an entire leg day in one move. Plus, it's low-impact, which is means you avoid the knee injuries associated with more explosive exercises.

9. Plank

The plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time. Planking will help build your deep inner core muscles that lay the groundwork for that six-pack look. As your abdominal muscles become stronger, your mid-section will tighten.

10. Dead bug

Lie down and bend your knees so your feet are flat on the floor. Tighten your abs and raise your bent legs so your knees are over your hips, bringing both arms up halfway overhead. Move one arm up while straightening out the opposite leg and not letting it touch the floor.

11. Dumbbell floor press

Dumbbell Floor Press. Grab a pair of dumbbells and lie on your back on the floor, with your knees bent and feet flat. Start with your arms straight and the weights over your chest. Lower the weights slowly until your upper arms rest on the floor. So it's been around for more than 100 years, making it much older than the benchpress itself. It's a very effective movement to build pure pressing strength, along with muscle mass in the chest, shoulders, triceps. To understand why it's effective, it's important to understand force production when you lift a weight.

12. Bench dips

A bench dip is a medium-intensity exercise that uses your own body weight to strengthen your triceps. Bench dips are fairly simple to learn and can be done almost anywhere, making them a great exercise for home-workout aficionados.

13. Crunch

The crunch is one of the most popular abdominal exercises. It primarily works the rectus abdominis muscle and also works the obliques. Abdominal crunches are designed to tone the core muscles of the body. The exercise aids in strengthening the core muscles, improving the posture, and increasing the mobility and flexibility of the muscles. When these exercises are performed, the rectus abdominus and the oblique muscles are tightened.

14. Lower back curl

To begin this exercise; start off with your stomach flat on the floor with your arms extended down by your side. With your body flat, extend your lower back and lift your chest up off of the ground. Repeat this exercise for as many repetitions as needed.

15. Calf raises

Standing calf raises are executed with one or both feet. They are frequently done on a raised surface with the heel lower than the toes to allow a greater stretch on the working muscles. The exercise is performed by raising the heel as far as possible.

16. Shadow boxing

Shadowboxing is an exercise used in the training for combat sports, especially, as its name implies, in boxing. It is used mainly to prepare the muscles before the person training engages in stronger physical activity. Since shadow boxing does not involve a punching bag or person, your abs and back muscles are used more. That is because you stop the force of the punch yourself and maintain your balance. It can help you improve your strength, endurance and reflexes. However, as an exercise it lacks focus.