I love working out at home. It makes staying motivated easier, since I don’t have to go anywhere, and I don’t have to spend money on a gym membership or expensive equipment. All I have to do is put on my gear and get going! Whether you want to save time and money, avoid a crowded gym, or simply stay home where you’re most comfortable, we’ve got you covered with this at-home hustle workout.

Warm Up

First things first, you have to warm up. A lot of people want to skip this step and get right into moving, but that’s a sure way to eventually injure yourself. Warming up prepares your body for exercise by increasing the blood flow to your muscles and raising the temperature of your body. It also lowers your risk of getting injured by lessening the strain you put on your muscles during your workout. 

1. Overhead Arm Circles

Target your shoulders and chest with this simple move.

  • Stand with feet hip-width apart.
  • Inhale and lift your arms up overhead with your palms facing forward, and exhale as you rotate your arms back behind you, keeping palms faced forward.
  • Make large arm circles backward for 15 seconds. Repeat in the opposite direction for an additional 15 seconds.

2. Butt Kickers

Warm up your quads and get your heart pumping.

  • Stand on the balls of your feet, hip-width apart.
  • Similar to jogging in place, but you want to gently kick your heels to your backside rapidly, alternating legs for 30 seconds.

3. Cross Jacks

Tone your arms and legs.

  • Stand with feet shoulder-width apart and extend your arms straight out to with palms facing down. 
  • Jump and cross your right arm over your left and your right foot over your left. Jump back to the starting position, and repeat by crossing with the opposite arm and foot.
  • Continue alternating sides and repeating for 30 seconds. 

4. Toy Soldier

This fun move warms up your hamstrings.

  • Step forward with your right foot, and swing your left leg out in front of you, chest high as you can go. Keeping your back straight, reach out with your right hand to try to touch your toes.
  • Lower your left leg down in front of you. As you step forward, swing your right leg up to repeat the movements on your right side, using your left hand to touch your toes and grab your foot.
  • Repeat, alternating legs for 30 seconds.

5. Mountain Climbers

Get your core ready!

  • Start in a traditional plank.
  • Bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward.
  • Keep switching legs, and begin to pick up the pace until it feels a little like running in place in a plank position.
  • Continue “running” in your plank for 30 seconds.

Not feeling warmed up enough? Repeat the set for a full five minute warm up!

Source: Popsugar

Main Workout

For this workout, we’re getting the whole body moving. We have 8 exercises. Repeat each exercise 10 times, then repeat the entire set 3 more times, for a total of 4 sets. That’s 8 exercises, 10 reps, 4 sets, got it? Let’s go!

If it’s too much for you, you can stop at any time. Take a break, keep going, or try again later. Be proud of what you can accomplish, don’t worry about what you can’t. With plenty of practice, you’ll be a pro in no time at all.

Arms

1. Push-up

  • Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
  • Bend your elbows and lower your chest to the floor. Drop to your knees if needed.
  • Push through the palms of your hands to straighten your arms.

Source: Self

Chest

2. Glute Bridge With Chest Press

  • Lie on your back with knees bent and feet flat on the floor, arms straight over chest, holding dumbbells with palms facing forward. (Can do without dumbbells too.)
  • Lift hips into air, then bend your elbows wide to sides to bring triceps down to floor. 
  • Re-extend arms.

Source: Women’s Health 

Abs

3. Bent Knee Bicycle March

  • With your low back pressing firmly into the floor and your abdominal wall wrapped as tightly as possibly around your core, bring your legs to a 90 degree bend, feet flat on the ground.
  • Place your hands behind your head. Imagine there’s a tennis ball tucked underneath your chin — this creates space between your chin and your chest to avoid neck strain.
  • When exhaling, use your core to lift your neck and shoulders off the ground. Pull your right elbow towards your left knee.
  • Slowly lower back down to the starting position and repeat on the other side, pulling your left elbow towards your right knee.
  • Alternate knee to elbow crunches.

Source: Nourish Move Love

Back

4. T-Raises

  • Grab a pair of lightweight dumbbells and stand with feet hip-width apart. (If you don’t have dumbbells, substitute with lightweight household objects. Or, find something handy from us.)
  • Take a slight bend in knees as you shift your hips back and lower your torso until it’s parallel to the floor.
  • Bring weights together and turn your palms to face forward.
  • Keeping arms straight, lift weights up to shoulder height then lower back down. (Make sure to keep core and glutes engaged the entire time.)

Source: Shape

Booty

5. Squat

  • Start with your feet shoulder-width apart and toes pointing forward. Squat straight down, shooting your hips back and keeping your weight in your heels. 
  • Aim for lowering your booty down so that it is parallel with your knees, ensuring that your knees stay over your ankles and do not track over your toes.

Source: Good Housekeeping

Quads

6. Squat Jumps

  • Stand with your feet slightly wider than hip-width apart.
  • Hinge forward at your hips and sit your bottom back into a squat. Bend your knees until your thighs are parallel to the ground.
  • Jump up into the air as high as you can and straighten out your legs. Swing your arms down by your sides for momentum, and keep your back straight and chest lifted.
  • Land back on the floor with soft knees. Go directly into another squat.

Source: Self

Calves

7. Calf Raises

  • Stand up straight with feet together and raise your heels repeatedly.

Shoulders

8. Lateral Raises

  • Hold a dumbbell in each hand, stand straight, with your legs shoulder-width apart, and shoulders rolled back. Bend your elbow slightly. (This exercise can be done without dumbbells.)
  • Raise your arms until they reach shoulder level. Pause and bring your arms down.

Source: StyleCraze

Cool Down

1. Light Jogging or Walking

This is a simple, effective way to cool down. Do 3 to 5 minutes of light jogging followed by 3 to 5 minutes of brisk walking.

View more cool down exercises here, including stretches and yoga poses.

 Source: Healthline

Exhausted? Take a break and head to jane.com/fitness for all your exercise essentials and to make the most out of your workouts.