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The Best Exercises To Do In A Small Home Gym

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If  you’re working out in a small home gym, you’ll want to make sure you have the best exercises for your space. That means having a treadmill, stair stepper, rowing machine, elliptical trainer, and stationary bike.

You should also have free weights and a weight bench press. If you have the space, you may also want to add a squat rack or power cage.

And these are the best exercises to do in a small home gym, and they’ll help you get the most out of your workouts.

The Best Exercises To Do In A Small Home Gym.

There’s a lot you can do with a small home gym, but if you’re looking for the best exercises to do, you’ll want to focus on those that give you the most bang for your buck. And it’s also healthy.

That means exercises that work multiple muscle groups at once and burn a lot of calories.

Here are some of the best exercises to do in a small home gym:

1. Interval Training.

Interval training is a great way to get in a quick, effective workout on the treadmill. Intervals involve alternating periods of high-intensity and low-intensity running (or walking). For example, you might sprint for 30 seconds and then jog for 1 minute.

Repeating this pattern for 20-30 minutes is an excellent way to get your heart rate up and burn calories.

2. Fat Burning.

If your goal is to burn fat, the treadmill can be a great tool. To maximize fat burning, it’s important to keep your heart rate in the “fat burning zone”, which is typically around 50-60% of your maximum heart rate. This can be achieved by walking at a moderate pace (3-4 mph) and incline (5-10%).

To further increase the number of calories you burn, you can add intervals to your fat burning workout. For example, you might walk at a moderate pace for 2 minutes and then pick up the pace to a brisk walk or light jog for 1 minute.

Repeating this pattern for 20-30 minutes will give you an excellent fat burning workout.

3. Endurance Training.

If you’re looking to improve your endurance, the treadmill can be a great tool. Endurance training generally involves maintaining a heart rate in the “aerobic zone”, which is around 60-80% of your maximum heart rate.

To train in this heart rate zone, you’ll need to walk at a brisk pace (4-5 mph) and incline (0-5%).

To further increase the intensity of your endurance workout, you can add intervals. For example, you might walk at a moderate pace for 2 minutes and then pick up the pace to a brisk walk or light jog for 1 minute. Repeating this pattern for 20-30 minutes will give you an excellent endurance workout.

Treadmill workouts are a great way to get in shape and improve your fitness level. There are many different types of treadmill workouts that you can do, depending on your fitness goals.

Whether you’re looking to burn fat, build endurance, or just get in a quick, effective workout, the treadmill can be a great tool.

4. Weight Bench Press.

Bench presses are a great exercise for working your chest, shoulders, and triceps. If you don’t have a weight bench, you can use a stability ball or a coffee table.

Dumbbell Bench Press
Bench Press

Just make sure that whatever you use is sturdy and won’t move around when you’re working out.

5. Dumbbell Bench Press.

  • Start by lying down on a weight bench, holding a dumbbell in each hand at shoulder level.
  • Press the weights up above your chest, then slowly lower them back down to the starting position.
  • Repeat for 8-12 reps.

6. Incline Dumbbell Bench Press.

  • Start by lying down on an incline weight bench, holding a dumbbell in each hand at shoulder level.
  • Press the weights up above your chest, then slowly lower them back down to the starting position.
  • Repeat for 8-12 reps.

7. Decline Dumbbell Bench Press.

  • Start by lying down on a decline weight bench, holding a dumbbell in each hand at shoulder level.
  • Press the weights up above your chest, then slowly lower them back down to the starting position.
  • Repeat for 8-12 reps.

8. Chest Press Machine.

  • Start by sitting down on a chest press machine and adjusting the seat so that the handles are level with your chest.
  • Grip the handles and press them away from your chest, then slowly return them to the starting position.
  • Repeat for 8-12 reps.

9. Pushups.

  • Start in a plank position with your hands on the ground along with your your feet together.
  • Lower your body down towards the ground, then push back up to the starting position.
  • Repeat for 8-12 reps.

10. Spiderman Pushups.

  • Start in a pushup position with your hands on the ground and your feet together.
  • As you lower your body down towards the ground, bring one knee up to meet your elbow.
  • Push back up to the starting position and repeat with the other leg.
  • Repeat for 8-12 reps.

11. Stationary Bike.

Stationary bikes are a great way to get in a workout at home, and they’re especially beneficial if you have a small home gym.

They’re relatively inexpensive, take up very little space, and can provide a great workout.

Success Tips.

1. Start With A Warm-Up.

5-10 minutes of easy pedaling to get your heart rate up and muscles loosened up.

2. Do Some Intervals.

Alternate 1-2 minutes of fast pedaling with 1-2 minutes of slower pedaling for a total of 10-20 minutes. This will help you build up your endurance and speed.

3. Finish With A Cool-Down.

5-10 minutes of easy pedaling to gradually slow your heart rate and muscles down.

4. Add In Some Strength Training.

2-3 times per week, do some strength exercises like squats, lunges, pushups, and rows using bodyweight or light dumbbells.

These can be done in between your bike workouts or on days when you’re not riding.

5. Get Creative.

There are endless possibilities for ways to mix up your bike workouts. Try adding in some hill intervals, sprints, or even trying a virtual cycling class. The key is to keep things interesting so you don’t get bored and give up on your workout routine altogether.

Bottom Line.

Home gyms will not only save you time and money, but it will also allow you to get a great workout in the comfort of your own home. With the right equipment, you can do any type of workout that you want, whether it’s to lose weight, build muscle, or just stay in shape.

The most important thing is to find the exercises that work best for you and to make sure you have the proper equipment for your space. With a little bit of planning, you can create the perfect home gym for your needs.

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Evidence Based

This content is based on scientific research and written by experts.

Our team of licensed health professionals, nutritionists and fitness experts endeavor to be unbiased, objective, honest and to present each sides of the argument.

This article contains scientific references. The numbers in the parentheses (1,2,3) are clickable links to peer-reviewed scientific researches.