Man working out
“Pro” Workout Routines You Can Do at Home
By: Teresa Parker

There are several questions that arise when you first set out on your health and fitness journey. Do you need to get a membership somewhere? How much will you need to spend? And where does your diet factor in?

The answers are as follows: No. Not much. And everywhere.

No, you don’t need a membership. No, you don’t need to spend an arm and a leg to hit your fitness goals. And as for your diet, it factors in everywhere...but if we had to pick a specific time of day: it’s your post-workout meal that matters most.

You’re probably thinking: What’s the catch? We’re here to tell you that there isn’t one. You can absolutely achieve your health and fitness goals with good old-fashioned at-home workouts.

Exercises you can do at home can be just as effective as hitting the gym, all you need is a plan to get started. You can find tons of online resources to help achieve your goals whether that’s bulking up, building lean muscle or losing weight.

So, go ahead and ditch the pricey membership fees. Invest in some basic equipment that doesn't break the bank. Get your favorite vanilla protein powder ready to rumble for after your workout—and we’ll meet you in the living room!


We know that exercises you can do at home can often get a bad rep. You’re probably thinking “hard pass” on at-home workouts; it’s usually something you fall back on only when you can’t do your “real” gym workout. But, we’re here to tell you that building muscle can be easily done in the comfort of your home, as long as you follow the right exercises and nourish your body accordingly. 

If you stay true to the routine outlined below, your chest and bicep muscles will speak for themselves.

 The key to building muscle in this home workout is to keep moving the entire time. The beauty of this routine is that each exercise targets a different muscle group, and you mix it up with needing weights vs. relying only on body weight. 

So, grab those dumbbells and get ready! Start with a comfortable weight, then perhaps a heavier set that you can work towards as you build muscle. 

Is your blender up and ready to roll? When you’re finished, don’t forget to chug a complete body transformation body protein shake within 40 minutes of completing your home workout for optimal results and muscle repair.

Equipment needed: 1 set up dumbbells of any chosen weight

 Instructions: Complete in a circuit, moving from each exercise to the next without rest. Repeat three times.

 Exercise 1: Dumbbell “Bench” Press: Keeping one arm straight, lower the other dumbbell, touch the outside of your shoulder, and push it back up. At the top of the movement, push farther with both hands, as if trying to punch the ceiling. Don’t have a bench? Don’t worry—just lay on the floor.

  • 10 reps 

 Exercise 2: Diamond Push Up. Get into a pushup position, but make a diamond with your hands on the ground. Then go for it.

  • 10 reps

Exercise 3: Dumbbell Curl: Curl halfway, then pause just above the belly button. Try another set where you lift the dumbbells and pause just below your pecs. Repeat these.

  • 8 reps of each (32 reps total)

Exercise 4: One Arm Push Up. Get into a push-up position, put one arm behind your back and press down and up. Repeat on the other side.

  • 10 reps

Exercise 5: Dumbbell Squat: Squat down holding the dumbells under your chest. 

  • 10 reps 


 Home workouts can be just as effective, if not more than your usual gym routine. Lean muscle is a result of workout out with lower weight and higher reps. So, whether you’re working with 3-pound weights, or nothing at all, you’re still going to be burning fat and building lean muscle.

These next exercises require ZERO equipment, so there’s no excuses here. You’ll complete a series of moves, which you’ll repeat for three rounds. Keep your body moving the whole time—this will not only increase the intensity of each move but will keep you burning calories and building lean muscle!

Equipment needed: none!

Instructions: Complete all exercises in a circuit, moving from each exercise to the next without rest. Repeat three times.

Exercise 1: Push-ups: Feel free to modify these as needed with your knees on the ground until you can do full push-ups.

  • 20 reps 

Exercise 2: Bodyweight Tricep Dips: Use the back of a chair, a bench or your coffee table. Feet out straight in front of you, then dip!

  • 20 reps 

Exercise 3: Jump Squats: Like a regular squat, but jump in between each one. You got this!

  • 20 reps 

Exercise 4: Plank: Either have your palms or your forearms on the ground and hold,

  • 30 seconds 

 Exercise 5: Run or Jump Rope: Either use a treadmill or hit the streets/trail. Can’t do either? Grab a jump rope (or pretend you have one) and jump up and down as fast as you can.

  • 1 mile or 1 minute


 Would you believe us if we told you that at-home workouts are even easier when the goal is losing weight? For optimal weight loss results, you’ll want to ensure that your exercise is geared towards cardio, as this is super helpful for slimming down. 

 Our preferred method of cardio is running, which is one of the best ways to lose inches and burn calories. Some may argue that you need a treadmill or elliptical to get your cardio up, but try doing these running exercises around your neighborhood, at your local track or by hitting the trails for some fresh air. All you need is a pair of good shoes and a positive attitude. It’s important to stay motivated here, the first week of training may feel like the toughest thing in the world if you’re not used to pounding the pavement, but believe us, it gets easier.

Maybe you really want to stay “at home” for your cardio workout? No problem. We’ve got those listed below too. So whether you’re outside or in your living room, these workouts will help you burn calories.

Equipment: none!

Instructions: Do the exercises solo, as a circuit, or build your own combo!

 Exercise 1: Light Jog or Power Walk:  Just try it. Go 100 meters then taking a break, then repeating that flow can be a great way to ease into it. 

  • Distance: 1 mile  

 Exercise 2: Run: Just let your legs go! Run almost at max speed.

  • 3 minutes at 80% speed 

 Exercise 3: Light Jog: Pair back a little on the pace to recover and get your heart rate back down.

  • 3 minutes 

 Exercise 4: Mountain climbers: Get into a plant position, then hike one knee in, then out. Hike the other knee in, then out. Repeat as fast as you can.

  • 1 minute

Exercise 5: Burpees. We know, everyone hates burpees. But they are clutch to getting your heart rate going. Start in a push-up, drive your knees to your hands, then jump. Repeat 

  • 1 minute


Now that you’ve taken care of your at-home workout, it’s equally important to fuel your body with the best post-workout nutrients.  Protein is critical to helping you achieve full-body transformation, whether that’s bulking up, getting lean or losing weight. 

So get into the kitchen, turn your blender on, and whip up one of your favorite protein shake recipes. Remember, you’ve got to consume protein within 30-minutes of working out for the best results. 

Choose a protein powder with high-quality ingredients like egg white protein, coconut oil, and magnesium to help support muscle recovery, fat metabolism, and muscle growth; look for one that provides a minimum of 30 grams of protein in every scoop.

I’m Ready To Protein Like A Pro!