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5 At-Home Exercises To Build Muscle Fast For Quick Weight Loss

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These Home-Based Workouts Should Help You Achieve Your Muscle Building Goalsat-home exercise

The only reason you can’t work out and build muscle fast at home is lack of willingness. If all your limbs are intact, then your body provides you with all the resistance you need to enable you to build any of your body muscles

Thus, if you are on a tight budget or have very little time at your disposal due to work and other commitments, then, you will be able to explore a large number of workouts that you can conveniently fit into your tight schedule to help you achieve your fitness goals

Some of these at-home exercises are so potent that if performed properly, their effect will rival some of the top workouts you will do in the gym

While we all accept that weight training should form part of any training regimen you put together, there are certain times this may not be possible. This is where these bodyweight exercises come in

You will find these home-based workouts quite challenging. Still, most can be performed within a quick period of time.

If your goal is to burn body fat and build muscle fast, but can’t visit the gym for whaever reason, then, these at-home exercises should definitely help you achieve that


grip pull up

Perform all exercises as a massive superset. Rest 3 minutes, then repeat.

-Pushup (10-15 reps)
-Pullup (in doorframe, as many reps as possible)
-Plank (60 seconds)
-Renegade Row (10 reps)

Repeat 5 times


Perform exercises labeled “A” then exercise labeled as “B,” rest, repeat for prescribed sets/reps.

1A. Dumbbell Lunge
1B. Pushup
3 sets, 8-12 reps each, 90 seconds between supersets

2A. Dumbbell Romanian Deadlift
2B. Ab-Wheel Rollout
3 sets, 6-8 reps each, 90 seconds between supersets

3A. Dumbbell Curl
3b. Dumbbell Shoulder Press
3 sets, 12-15 reps each, 2 minutes between supersets

4A. Plank
4B. Dip (can be done on a chair)
3 sets, as many reps as possible (60-plus seconds for plank), 90 seconds between supersets




Perform all exercises as a massive superset, rest 2 minutes, then repeat 5 times.

1. Jump Rope (60 seconds)
2. Burpee (10 reps)
3. Dumbbell Curl-To-Press (15 reps)
4. Bear Crawl (60 seconds)


superman hold

1A. Ab-Wheel Rollout
1B. Superman hold
3 sets, 10 reps (30 seconds for superman hold), 60 seconds between supersets

2. Renegade Row
3 sets, 10 reps, 60 seconds rest

3. Plank
3 sets, 60 second hold, 90 seconds rest


upper body muscle builder

1. Pushup 55*
See below for description. 3 sets, 3 minutes between sets

2. Plank
3 sets, 60 seconds, 60 seconds rest

3A. Body-Weight Squat
3B. Dumbbell Curl
3 sets, as many reps as possible, 90 seconds rest between supersets

4A. Dip (can be done on a chair)
4B. Pullup (in doorframe)
5 sets, 5-10 reps, 45 seconds rest between supersets

* Perform 10 pushups, rest 30 seconds; then 9 reps, rest 30 seconds; then do 8 reps, all the way down to 1.


glute bridge

1A. Body-Weight 1¼ squat*
1B. Dumbbell Romanian Deadlift
5 sets, 10 reps (as many as possible for squat), 90 seconds rest

2A. Walking Lunge
2B. Lying Glute Bridge
5 sets, 20 reps, 90 seconds rest

* Perform a body weight squat, come up ¼ of the way, drop back down to full depth, and come all the way up. That’s one rep.


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