Everything You Need To Know About At Home Workouts

Is it effective to workout at home?

Yes, but you have to be consistent! Just like going to the gym, you can’t do one workout and expect to wake up the next morning with abs like a Greek God and biceps the size of softballs. Putting in time and effort on a regular basis is what gives you results.

What is a good at home workout routine?

One that includes the following movements: squat, hinge, push, pull. Working your core is also highly important. Below are links that will show you excellent examples of these movements. We even put them in order from beginner to advanced! So, for example, when you master the Body Weight Squat, you’ll then work on the Quick Step Up. Once you have the quick step up down, you’ll move on to the Bulgarian Split Squat. 


  1. Body Weight Squat: 
  1. Quick Step Up
  1. Bulgarian Split Squat


  1. Deadlift
  1. Kettlebell Swing
  1. Posted Single Leg Deadlift 


  1. Hand Plank Shoulder Tap
  1. Tempo Push Up 
  1. Elevated Burpee


  1. Single Arm Dumbbell Row
  1. Renegade Row
  1. Renegade Row + Tricep Kickback


  1. Plank
  1. Single Leg Tuck Hold
  1. Single Leg Tuck Up 
  1. Tuck Up

How Can I Tone Up At Home?

Being consistent, performing a variety of exercises, doing the exercises correctly (we have an entire video library to show you how to do a movement you’re not familiar with), isometric holds, and tempo movements. Don’t know what isometric holds or tempo movements are? No problem! Here’s an example of a Tempo Push Up From Knees or try it Elevated

What are the 10 best exercises?

  1. Single Under
  1. Kettlebell Swing or Banded Pull ThroughIf you don’t have a kettlebell. 
  1. Single Leg Glute Bridge Hold
  1. Lateral Lunge
  1. Pike Push Up
  1. Push Up
  1. Banded Pallof Hold
  1. Hollow Body
  1. V Up
  1. Strict Pull UpGet a pull up bar if you don’t have one

Is working out 30 minutes a day enough?

As long as you are consistent! Just like we mentioned before, doing one workout won’t give you a beach body. Our K2 Executive Program is full of workouts that are all 30-45 minutes and will get you in the best shape of your life, if followed regularly. Not to mention, this program is ideal for minimal equipment!

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See what others have to say about our online training programs here.

How can I get fit in 2 weeks working out at home?

In case you haven’t heard it enough – BE CONSISTENT!!! Consistency is key when it comes to any type of change. Some great at home exercises include push ups, squats, v-ups, plank, side plank, mountain climbers, jumping jacks, jump rope, and lunges. Note: When doing an exercise like a push up or squat, count to 5 and go slow on your way down, pause at the bottom and count to 3, then come back up! This is that isometric hold and tempo thing we talked about earlier! It helps and it works!

Are home workouts better than gym?

This might just depend on your personal preference, but you can still get a killer workout done at home! Plus, working out at home is more convenient and saves time. You aren’t having to drive to the gym, find a parking spot, walk in, go to your locker, get caught up chatting with someone you know, and then before you know it, you’ve been gone for an hour and already need to head home or go to work! 

Is it okay to skip the gym?

Yes. Taking a day off is not the worst thing and your body actually needs that sometimes. Just remember that when you’re sore, the best thing you can do for your muscles is work out. So don’t skip a workout for the sole reason that you’re sore. 

How can I get a 6 pack?

Getting abs can come with some trade offs. Alcohol, processed foods, and desserts all need to be severely limited. If you really want to get a six-pack in the healthiest way possible, you’ll need to follow these guidelines 90-95% of the time: 

  • Eat a lean protein and veggies at every meal
  • Include healthy fats at most meals
  • Eat a small amount of carbs post-workout only
  • Limit carbs at all other meals
  • Exercise intensely 4-5 times per week
  • Get at least 8 hours of sleep each night

Keep in mind that these recommendations are not for everyone. Some people can eat whatever they want and still have washboard abs, while others can eat as clean as possible and not show a sign of abs. We are all built differently.  Having a six pack doesn’t automatically mean you are healthy either. Being really lean doesn’t really have anything to do with being really healthy. 


If you want to take all the guesswork out, try our K2 Executive program for a week for just a buck. You can sign up for $1 here.

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