If you don’t have time to hit the gym and develop the muscles of the body then why not build muscle at home with the muscle building exercises listed below!
All the exercises are 100% effective for building muscle tone and strength provided they are completed in the correct manner.
This implies that all the movements listed below should always be done with good form in mind and also for the listed number of sets. The reps are dependant you the individual.
Obviously, If the reps are too much for you then pull back and go for fewer or conversely, if you feel you’re not getting an effective workout from too little reps then increase it to your desired amount.
Timing during these muscle building exercises is another important factor if you want to reap the most benefit from. A a rule of thumb, try and take 3 seconds on the decline part of the movement and then a fast 1 second incline.
Also, keep the rest periods between sets to a short 30 seconds. This is proven to be the most effective method of building lean muscle and also burning body fat.
Choose 4-9 of the following exercises to include in your at home workout regime!
Below are text guides and photos to show you how to build lean muscle, you can make alterations to the exercises but I would suggest mastering them as they are to start.
Workout Routine
Below is workout routine example that can be added to your own weekly schedule, It takes me 15 minutes to complete each day including rest periods however everyone is different and you should pace yourself when adding new exercises to your own routine.
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| Exercise | Single Leg Squats | Triceps Dips | Push Ups | Elevated Push Ups | Lunges | V Shoulder Presses |
| Day | ||||||
| Monday | 25 Reps | 20 Reps | 25 Reps | 20 Reps | 25 Reps | 20 Reps |
| Friday | 20 Reps | 25 Reps | 20 Reps | 25 Reps | 20 Reps | 25 Reps |
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Single Leg Squats
- Raise one leg up and keep the other planted on the floor.
- Now lower your body until your upper leg is parallel to the floor.
- In this position drive through the heel and feel the tension in the gluteus.
- If balancing is difficult squat close to a wall where you can get assistance.
- Ensure the surface your squatting on is level to avoid injury.
Triceps Dips
- Sit and place your hands on the edge of a solid surface.
- Now sit off the chair with your hands still firmly in place.
- Lower your body to roughly 2 inches off the ground.
- Hold position for 5 seconds
- Raise it back up until the arms are re-straightened.
Push ups
- Ly face forward in the ground with your hands close to your chest
- Simply push your body off the ground.
- Ensure that the legs and back are kept straight
Read our professional push up’s guide covers all styles of push up’s
Elevated Push Ups
- Place hands and body flat down on the floor
- Place legs on a higher object (ensure it is stable)
- Push up as you would a normal push up
Read our professional push up’s guide covers all styles of push up’s
Lunges
- Kneel on the ground with on knee up and the other against the floor (preferably on a cushioned surface such as a towel).
- Drive the foot of the elevated knee into the ground raising the knee on the opposite leg no more that 1 foot off the ground.
- Now lower that knee back down not letting it touch the floor until the reps are completed.
V Shoulders Presses
- Go into a push up position and walk your hands down towards your feet until your lower and upper body form a ‘V’ shape.
- Bend your elbow and let your upper body frame lower down until your head touches the ground (not to fast you don’t want to bang your head).
- At this point push back up with your hands until your elbows are straightened, increase this exercise you could add a 10 second hold.
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