Posted on: September 16, 2022 Posted by: Aaron_George Comments: 0

Exercising regularly can improve and boost your fitness level over time. Contrary to popular opinion, working out at home helps to improve your fitness level as much as gym workouts. Now that football season is here, you can even do it as you think about your next College Football picks.

Exercises like skipping, push up, plank, bunny hops, donkey kicks, and many more are practical exercises you can do at home. These exercises require no equipment to help you achieve your fitness goals effectively.

In this article, we’ll discuss seven exercises you can do either as a beginner, intermediate or advanced fitness person that you can do in the comfort of your home to help increase and improve your fitness journey.


Press-up or push-up usually takes a lot of strength and stamina to achieve a perfect form, but when done correctly, they can work on your chest, shoulders, triceps, and core muscles simultaneously. This makes it an all-encompassing workout for everyone, especially if you are just starting and looking to build up your core strength.

To achieve a perfect push-up or press-up position, you should follow these steps:

  • Take a position on the floor with your hands slightly wider than your shoulder.
  • Place your toes on the floor.
  • Try to form a diagonal with your body from the shoulders to the feet.
  • Keep your glutes and abdominals engaged.
  • Lower and lift yourself by bending and straightening your elbows.
  • Keep your torso stable all through.
  • Ensure mind-muscle connection throughout the exercise.

This can even improve your thinking. Eventually, it would help improve how you make College Football predictions while increasing your winning chances.


Skipping is an excellent exercise for weight loss because it is a high-intensity cardiovascular activity that can help you burn many calories while having fun. Many researchers have proven that skipping is just as effective in burning many calories as running and any other high-intensity workout, making it a great cardio activity for weight loss.

Skipping also helps you build strong bones and muscles, making it a weight-bearing exercise. If you want to improve your heart health fun and excitingly, then skipping is for you. It improves your heart health by strengthening your heart muscles. It is also a great exercise that helps to reduce stress and anxiety, making it a good mood booster.



Burpees combine jump, squat, plank, and push-up workouts into one exercise with an extra stand between repetitions. It is an entire body exercise used in strength and muscle training. Burpees are effective if done correctly. The exercise is mainly anaerobic, but when done in a row over an extended period can be used as an aerobic exercise.

The purpose of burpees is to help build muscle strength and endurance in your upper and lower body. It helps to strengthen the muscles in your hips, arms, stomach, chest, hips, shoulders, and legs.

When done consistently, burpees are a great way to lose belly fat. It also helps increase your metabolism making burning fat all day easier. Your brain becomes more open, and you can think better. If you’re a bettor, it will help your College Football picks against the spread.

Plyometric or Jumping Lunges

Plyometric or jumping lunges are high-intensity bodyweight workouts that build lower-body muscles, increase your strength and raise the heart rate. These exercises use a quick repetition of movement to contract and stretch the muscles.

Plyometric lunges raise your heart rate to deliver an intensive cardio workout while simultaneously building muscle in your hamstrings, glutes, quads, and hip. If you are starting with these lunge exercises, practice walking lunges for some time before trying a jumping lunge.



Plank workouts are primarily used to build and enhance core strength. This exercise involves you maintaining a position over some time. There is no time limit for this, but the average time to hold a plank is between 30-35 seconds. Holding it for six to ten minutes will subsequently increase your stamina and strength for not just planks but other exercises.


Deadbug workouts are one of the home workouts you can do without equipment. Unlike other core strengthening exercises like push-ups, dead bugs work on your deeper core muscles like the pelvic floor, the obliques, and other lower body muscle groups.

You can do the dead bugs exercise by lying face-up on your yoga or workout mat. Then engage your core and keep your low back in contact with the mat by practicing mind-muscle connection. Next, lift your arms and extend them directly above your shoulders.

Raise your legs so that your knees will be over your hips. With a steady movement, lower one arm toward the floor while extending the opposite leg toward the floor. After returning your right leg to the starting position, repeat the exercise on your opposite leg and arm.

Bench Dips

Arm day exercise is incomplete without bench dips. This workout helps build and work your upper arms, back, and chest. To perform bench dips at home or the gym, you will need an elevated platform like a step or bench. This helps you place your arm behind you while you do your workout.

As you perform this exercise, ensure that your arms are well positioned; otherwise, you might cause a shoulder injury to the muscles in your shoulder area.

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