At Home Workouts Collection PRO- No equipment need app for iPhone and iPad

You put in long hours at work, or maybe even work overnight shifts. You’re tight on money. You want to spend downtime with friends. A hurricane or polar vortex has you barricaded in your home. Whatever the reason, there are times when you just can’t make it to the gym. We’ve been there. And so long as you don’t use that as an excuse to skip workouts, you’re golden. There’s no reason you can’t build muscle, strength, and size at home. It won’t take all day either. Training with minimal equipment, or even your bodyweight, is enough to get you in the shape you want.

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Los Angeles based personal trainers Ben Bruno and Anthony Yeung designed 10 time-crunch workouts using just your bodyweight and dumbbells. These exercises will shred you to pieces. The best part of all? You don’t even need to leave your home. Post-workout smoothie and shower are just steps away.

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The first five at-home workouts are courtesy of Yeung.
The last five at-home workouts are courtesy of Bruno.

There are days when the gym is the perfect respite from a long day at work. You can get in, sweat, get out, and feel completely renewed. Then there are days when the gym is one giant irritation. There are two many people clanking weights, or chatting when they should be clanking weights, and all you want to do is walk back through the door and head home. Well, guess what? You can do that—and still get a killer workout in.

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Don’t believe us? Try these eight at-home routines and see for yourself. You can build muscle and lose weight all in the privacy of your home so you’re free to sweat in solitude, or bring the house down with your favorite workout songs.

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Are you so short on time that commuting 20 plus minutes to the gym keeps you from getting your workouts in? Or maybe you’ve got a different reason where you want to train at home. Either way, its why this program has a three-day training split, requiring only the bare necessities: a set of dumbbells and a bench.

The first two weeks of the routine will have you focusing on strength, maintaining your reps in the 6-8 range. Youll then slowly increase your rep range to 12 by week five and six to trigger hypertrophy. Within each workout, youll want to keep your rest periods between 90 seconds and two minutes during weeks one and two. As for the remaining weeks, rest periods will drop down to one minute.

A few of the exercises in this routine are great substitutes for the ones rarely seen outside the gym. No lat pulldown at home? No problem, straight-arm lat pulls will do the job. And if you don’t have a seated calf raise machine lying around the living room, we’ve got you covered with the dumbbell version.

You dont need a gym membership to melt that unwanted flab and look fit. In fact, you dont even need equipment. Use this super-simple body-weight workout from The Womens Health Big Book of Exercises to burn fat, tone every muscle and improve your fitness.

How do it: Perform this workout as a circuit, completing the prescribed number of repetitions of each exercise without resting. Once youve done one set of each exercise, rest for two minutes, then repeat the entire circuit one to two more times.

Feel the burn
Who has time to burn megacalories? You do! This speedy workout from Equinox instructor Lashaun Dale, based on her popular Cardio Bootcamp & Sculpt class, will blast up to 350 calories in just under 30 minutes, and you’ll build strength while you’re at it. Do this routine just three times a week to drop winter weight. (Planning a beach vacation? Add a brisk 45-minute walk on alternate days to burn another 250 calories a day. You’ll toast more than 2,000 calories a week!)