Getting to the gym isn’t always possible. Where you live, your work schedule, and your responsibilities at home make hitting the local fitness center tough. Don’t worry too much about not getting out of the house. You could perform scores of exercises at your place. And no, you don’t necessarily need a home gym or any cumbersome cardio equipment. A few simple exercises are perfect for working out at home. They deliver results even at low reps. Here’s a look at them:

Body Squats

A body squat involves performing a standard barbell squat without the barbell. The only thing your quads carry on the exercise is your body weight. You can make things tougher by performing one-legged squats or jump squats. Add some calf raises to your at-home leg days as well. This way, you more muscles in the legs.

Push-Up Variations

The standard push-up hits the muscles in the chest and biceps with a little stress on the shoulders. Performing push-ups as part of your home workouts shoulder enhance the upper body. Embrace a few push-up variations to hit more muscles. Tight-grip push-ups hit the triceps hard while wide-grip ones hit the outer chest and parts of the shoulders. These functional exercises could boost strength quite a bit.

Dips

Dips work the triceps and lower chest. Unlike the previous exercises, dips do require an apparatus to help with the exercises: a chair. Your hands go behind your back, and you perform “backward push-ups” with your feet on the ground. Dips do help with hitting muscles missed even when performing variations on push-ups. Maybe you could add dips to your push-up sessions.

Situps and Crunches

Working the abdominal muscles doesn’t always sound like much of a plan even for people motivated to exercise. Truthfully, abdominal exercises can be a bit boring. Two basic exercises, the sit-up and the crunch, are necessary to perform when hoping to build up core strength. You do want a strong core. Many muscles connect to the core. Weak abs undermine any functional strength you wish to develop. Plus, you might find your other muscles overcompensating during daily activities to make up for weak abs. Don’t skip abdominal work. You need strength in the abs.

Pull-Ups

Pull-ups represent the one exercise that requires you to purchase a piece of equipment, a portable pull-up bar. The bar affixes inside a door frame. Be sure the bar sturdily locks in place since it will support your body weight. Performing pull-ups and the variation, chin up, hits the shoulders, back, and arms.

The Burpee

The burpee is a full-body combination exercise that combines several of the exercises already listed. A burpee requires performing a body squat followed by sprawling and then do a push-up. The exercise then continues when you yank your feet to your hands and perform a jump squat. The burpee does more than build muscle. The exercise is excellent for enhancing endurance. The one drawback to the burpee would be its status as an intermediate-level exercise.

The One-Rep Exercise Program

The exercises listed here are mostly straightforward. Increase and decrease the intensity levels based on your fitness levels and goals. Consistency is critical here. When you take too many breaks, you don’t maximize your results. Overtraining isn’t good, but inactivity doesn’t lead to results.

You probably do feel tired some days and unwilling to work out. Rest does make sense since you shouldn’t work out every day. The body does need time to recover. Going too long without working out, however, isn’t beneficial. Yet, there are days when you don’t have time for a 20-minute session. Maybe not, but you can do one rep of an exercise. If you can do one rep, then you can probably do five. One to five is better than nothing. Those “mini” sessions and their reps add up.