10+ The Best Home Workout Program for Men

All you need is a little self-control and some of these easy and effective workouts you can do at home to reach your goal and start living a healthier life.

You can get the flexibility you want and save time and energy by doing these workouts at home instead of going to the gym.

To reach your goal, all you need is a goal, some motivation, and a strong will. So, why don’t you just do it? Go with Teeanime for all your doubts!

At-home Warm Up

Whether you work out at home or at the gym, you need to do a simple warm-up. It makes your muscles more flexible, which helps you avoid injury, feel less pain, and move more freely.

Simple exercises like jumping jacks, lunges, forward leg swings, push-ups, or jogging are some of the best ways to warm up.

It’s important to keep these on the lighter side of things.

Warming up or stretching should take about five minutes. Be careful not to get too tired before you start working out.

Best At-home Workout regimens

When working out at home, it is necessary to gradually increase the intensity levels by increasing your reps, decreasing your rest durations between each set, introducing more intense variants, and increasing your time under strain.

Gradually piling up will let your body tolerate the training without causing any unwanted effects.

As a result, starting with a beginner’s program and progressively progressing to more intense sessions is a suitable strategy.

Here is a list of some of the best at-home workout routines that may be used to achieve effects similar to a gym training session:

Beginner’s Routine:

This is for individuals who are just getting started and includes the following:

1. Performing Air Squats:

Your feet should be shoulder-width apart, with your knees parallel to your toes.

Maintain the lumbar curve by gradually descending the hips back and down. It’s critical to remember that the hips should sink lower than the knees.

For one rep, press through your heels to return to the beginning position.

Perform 20 reps for one set.

2. Walking Lunges:

Don’t put your hands on your hips.

Step forward with one leg and press down on the heel of that leg.

Lower your upper body slowly until your back knee touches the ground.

Make sure that the shin of the front leg stays mostly straight.

Use the other leg to do the same thing.

Ten reps should be done for each leg.

3. Push-ups:

Lay on your back.

Hands should be about the width of a shoulder apart.

Your legs should be close together, and only the balls of your feet should be touching the ground.

Start with your arms stretched out fully.

Lower your chest and thighs to the ground while keeping your body still.

Finish with your arms fully stretched out.

One set is 10 reps.

4. Dumbbell rows:

Put your feet together and stand. Instead of dumbbells, you can use books as weights.

Keep your back straight as you bend your knees and push your hips back. Roll your shoulders back until they’re firmly in their places.

If your posture is wrong and your spine is rounded, your back muscles won’t work as well.

You can start rows once you are in this starting position. Stabilize your core, and start rowing by slowly lowering your arms and pushing them back from your shoulders.

One set is 10 reps.

5. Planking:

While holding the position, it is also important to squeeze your whole body, including your quads, glutes, core, back, and fists.

Planks can be as hard as you want to make them. You can do this by holding the position longer or doing more reps.

6. Jumping Jacks:

To do this, you have to jump with your feet about shoulder-width apart and your hands above your head. Stay calm and in charge during the whole set.

Do 30 reps for one set.

It would take about 20 minutes for the whole session.

Between exercises, it’s important to take a break. Each time, try to take a 10-second break.

Once you’re used to it, you can start adding more circuits until you’ve done 5 full sets of each exercise.

Advanced At-home Routine

This is a little more intensive than the beginner’s routine and involves the following exercises:

1. Air Squats (20 reps)

2. Walking Lunges (20 reps for each leg)

3. Box Jumps:

Keep your feet hip-width apart and use a two-foot jump to get on a box.

Make sure both feet touch the box at the same time.

The knees should be in the same place as the toes.

To finish one rep, jump or step down.

Do 20 reps for one set.

4. Push-ups (20 reps)

5. Pistol Squats:

For this air squat, you balance on one leg while keeping the other leg in front of your body.

The knee of the standing leg stays in line with the toes, and your hips slowly move back and down until they are below the knee.

But the leg that doesn’t work shouldn’t touch the ground.

One set is 10 reps for each leg.

6. Triceps dips on chair:

Sit on the edge of a chair with your shoulders rolled back and your back straight. Your hands should be on the edge of the chair next to your hips, with your fingers pointing to your feet.

Stretch your legs out, keeping your feet hip-width apart and your knees just a little bit bent.

This is where things begin.

Slowly lower your hips by bending your elbows to use the strength in your shoulders. Then slowly lift your body back up until your arms are straight. The movement should be smooth, and you should breathe in as you go down and out as you go up.

One set is done when you do 10 reps.

7. Planking (1 minute)

This 20-minute workout can be made longer by doing 5 sets of each step and resting for 10 seconds between each set.

At-home HIIT Workout

You can also do high-intensity interval training (HIIT), which is usually easier on your joints than other workouts and works you harder until you’re tired.

1. Side Kick-through:

Start in the plank position, with your shoulders directly over your hips.

Move from side to side by kicking out one leg and touching the ground with your glutes.

Keep a strong core and make sure the shoulder is always above the wrist.

One set is 30 seconds of this.

2. Air Squats (30 seconds)

3. Jumping Lunges (30 seconds)

4. Frogger:

It works your core and lower body and helps get your heart rate up.

Start in a strong plank position with straight arms and a tight core.

Hold your toes close to your arms for a few seconds, then get back into the plank position.

The body should stay in one straight line. If it doesn’t, your back will have to work harder than it needs to.

One set is 30 seconds of this.

5. Bicycle Crunch:

Lay on your back and lift both knees off the floor so that your legs are parallel to the ground and bent at the knees.

Before you even start, make sure you’re pulling your stomach muscles in.

Pull your stomach in and flex your back. Take your hands and put them behind your head. Open your elbows.

Slowly bring one leg in while letting the other leg out. The motion looks like riding a bike.

To work the obliques, turn your body from side to side while keeping the opposite elbow-to-knee movement of your legs. Make sure your shoulder blades aren’t touching the floor.

One set is 30 seconds of work.

This is harder, and there are less breaks between exercises. You can make this 20-minute session harder by doing six sets instead of three.


These are just a few of the best ways to start working out at home. Other routines, like cardio workouts for the whole body, arm workouts, or leg workouts, can also be done at home with little equipment.

It’s important to come up with a routine and stick to it. But in the middle of all this, it’s also important to make sure your diet can keep up with the needs of your training.

Depending on how hard you train and how you want to look, you can make sure you get enough calories, protein, carbs, and fat. If you want to gain muscle, you need to eat more calories than you burn. On the other hand, if you want to lose body fat, you should do the opposite.

So, you should always start by making your goals very clear.

It’s also important to eat at the right times and keep a well-balanced diet.

You can even talk to a dietician who can help you make a diet chart that fits your needs.

Bottom Line

You don’t have to go to the gym to get the body you want. It’s more important to be consistent with your workouts and diet. You can easily get fit, build muscle, or even do weight training by following some of the best workout routines you can do at home. These routines are made for your specific goal. So, no more excuses. Get in shape now!