7 Exercises You Can Do at Home

Your schedule is hectic, so getting to the gym can be a battle that might even lead to skipping your workout altogether. So why not make it easier by working out in the comfort of your own home?

With STAINMASTER® carpet, you get a foundation that doubles as a workout mat. It’s durable, easy to clean and designed for the way you live. So instead of skipping the gym, learn how to work out at home with this full-body routine that includes warmup, cardio, strength and toning exercises.

Now, you can stay healthy and fit without leaving the house. No equipment needed—just you and your carpet:

  1. 1. Ragdoll pose

    how to work out at home ragdoll

    This easy yoga pose will wake up your hamstrings and hips. As you bend forward, focus on lengthening your torso and grab your elbows with your hands. Hold for 30 seconds to a minute.

  2. 2. Bow pose

    how to work out at home bow pose

    Lie on your stomach. With your chest, head and legs lifted off the carpet, reach back toward your feet and grab them from the outside. As you lift your legs, you’ll feel more of a stretch in your chest and upper back. Hold for 30 seconds to a minute, and then slowly release to the floor.

  3. 3. Planks

    how to work out at home planks

    Start in a pushup position but with your forearms resting on the carpet, shoulders directly over your elbows and legs extended behind you. Hold for 15 to 30 seconds, keeping your back straight. Use the carpet to cushion your knees and elbows while resting.

  4. 4. Burpees

    how to work out at home burpees

    This dynamic move requires all of your muscles to work together. First, squat and plant your palms on the carpet in front of you. Quickly hop both of your feet out behind you so that you’re in a plank position. Do a quick pushup, and then hop your feet toward the front so that you’re back in the starting position. Last, jump with joy—arms reaching toward the ceiling—to complete a rep.

  5. 5. Lunges

    how to work out at home lunges

    Stand with your feet hip-width apart, shoulders back and core engaged. Take a big step forward with your right leg until it’s at a 90-degree angle to your left leg. Then lower your body and tap the carpet with your left knee. Pressing into your heels, drive yourself back up to the starting position as you step forward and repeat with your other leg.

  6. 6. Leg lifts

    how to work out at home leg lifts

    Build your core muscles while lying on the carpet with this ab-blasting move. Lie on your back, legs straight and together. While keeping them straight, lift your legs all the way up toward the ceiling until your seat comes off the floor. Slowly lower your legs until they’re hovering over the floor to complete a rep.

  7. 7. Crunches

    how to work out at home crunches

    Lying on the carpet, bend your knees and place your feet flat on the floor, hip-width apart. Place your hands behind your head and hold your elbows out to the side, slightly rounded in. Pulling your abs inward, curl up and forward so your head, neck and shoulders lift off the floor. Slowly uncurl back down to complete a rep.

Now that you’re warmed up, you’re ready to get your sweat on—in the comfort of your own home.

Find the carpet that’s durable enough for your workouts and your family.

Before starting a new workout routine, consult with your doctor and proceed at your own discretion.

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