Combination of Cardio and Strength Training – Home workout exercises using body weight provides the joint benefits of cardio and strength training. At-Home Upper Body Workouts To Build Muscle (3 Workouts) You don’t need a gym, or even any equipment, to have a great workout. But are you also doing regular strengthening exercises? 3. You stretch your muscles and do yoga to stay limber and flexible. You run, walk, and ride your bike to keep your heart and lungs in good shape. How to Strength Train at Home. The exercises keep the heart rate up and promote muscle growth simultaneously. While you might think that strength training requires heavy weights to get results, the reality is that just by using the weight of your body you can create enough resistance to build muscle and burn fat. Strengthening or resistance exercises help keep your muscles that support your back, abdomen, knees, chest, shoulders, neck, and wrists strong and less likely to get injured. You can incorporate these exercise with other types of muscular strength activities to create a balanced workout. The Department of Health and Human Services recommends incorporating strength training exercises for all major muscle groups into a fitness routine at least two times a week. Isometric Contraction Exercises. Don’t sleep on bodyweight workouts — they can be just as effective at building muscle, strength, and endurance. For this workout you need nothing more than your own bod. Created by trainer and YouTube fitness expert Scott Herman, the program includes 15 fun, intense full-body workouts to help you shredding fat, building muscular fitness, and totally transform your body with very little equipment needed. To work out at home without traditional equipment such as dumbbells or barbells, use bodyweight exercises to get strong. The exercises are super-efficient that lead to amazing fitness gains from short workout durations. Functional strength Exercises designed to strengthen multiple muscle groups simultaneously. 729 Comments 3.3M Reads This workout program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go. Turn these bodyweight exercises into a strength workout These 12 moves make two separate workouts, which Rosante suggests alternating on Mondays, Wednesdays, and Fridays. Metaburn90 is a complete 90-day fitness system to get you in best shape of your life, no matter if you train at a gym or at home. Isometric contraction exercises are comprised of activities in which the length of the muscle involved in the exercise does not change or move during the workout. These are exercises you perform with your own bodyweight – a push-up, for instance.