Granted, in some ways, trying to ascertain which at-home workout is best is like attempting to determine which song or movie is best. In many ways, it is an individual decision. Clearly, it would be foolhardy — not to mention more than a little insensitive — to laud the merits of doing squats to someone in a wheelchair.
Likewise, waxing poetic about push-ups isn’t very helpful to someone who can’t do one (and many people can’t, at least with proper form). So, in trying to answer the question as to which at-home workout is best, we considered the complexity of the exercise — if grandma could do it, it got extra credit.
Now, this is not to say that we looked for exercises that were “easy,” we just wanted to find those that provided the most benefit to the most people. (Frankly, that’s the most difficult aspect of finding the “best” at-home workout — ideally, it needs to fit the needs of people with multiple needs.)
So, with that in mind, the best at-home workout is… drumroll, please… it depends! Yes, yes, this is a total cop-out, but hear us out.
As noted above, some workouts — as great as they might be — are simply not appropriate for everyone. Hence, the key is finding something you can do, that is practical, and that will give you the results you want.
Here are some suggestions:
True, we just said that squats aren’t for everybody, but if you can do them, they are one of the best exercises on the planet. Not only do they strengthen your hamstrings and thighs, but they give you the kind of glutes that even Sir Mix-a-Lot would approve of.
Squats also increase human growth hormone (HGH or GH) production — something that has been documented in numerous studies. HGH helps create, maintain and repair organ tissue and can also speed up the healing process. It is also believed to aid in weight loss.
Push-ups are a fantastic upper-body exercise that activate (that’s a fancy word for “work”) your chest, arms and even your core. But the greatest thing about push-ups is the way you can vary them to better isolate specific muscles, like the triceps, chest and lats. You can also adjust the difficulty level by adding weight to your back or touching your knees to the ground instead of your toes.
As noted in a previous article, burpees are a great all-around exercise. True, they’re not exactly glamorous… unless you find looking like a toad sexy. Still, they are an excellent way to burn calories and lose weight.
What’s more, by increasing or decreasing your pace, you can incorporate high-intensity interval training (HIIT) into your burpee sessions. HIIT is great for improving heart health and getting toned.
- JUMP ROPE
Surprisingly, or maybe not, jumping rope is a great calorie-burner. In fact, according to WebMD, “you’d have to run an eight-minute mile to work off more calories than you’d burn jumping rope.”
“It’s certainly good for the heart,” Peter Schulman, MD, told WebMD. “It strengthens the upper and lower body and burns a lot of calories in a short time.”
However, he warned “other considerations will determine if it’s appropriate for an individual.”
“You’re putting direct stress on knees, ankles, and hips, but if done properly it’s a lower-impact activity than jogging,” he says.
- DRINKING A BANG® AND WATCHING THE GRASS GROW
OK, OK, so this isn’t really a thing… but it should be! Seriously, there’s no substitute for good eating and regular exercise, but Bang® energy drinks do contain 300 mg of caffeine (there are caffeine-free varieties too).
Caffeine not only boosts the metabolism, but a 2017 study showed that, in sufficient doses, it also increases ketone production — significantly. (Ketones are used for the energy in the absence of carbs, and some studies show that they may aid in weight loss.)
According to a University of Georgia study, caffeine also diminishes muscle soreness after a tough workout. According to researchers, post-workout muscle pain decreased by nearly 50 percent when the equivalent of two cups of coffee was ingested prior to exercising.
So, there you have it: the best at-home workout… uh, five best at-home workouts… well, four best and one really good suggestion. Give ‘em a try and let us know what you think!