13 Hard-Core Exercises At-Home To Help You Stay Healthy and Fit

Maintaining a healthy and fit lifestyle is important for overall well-being, but it can be challenging to find the time and motivation to hit the gym regularly. However, you don’t need a fancy gym membership or expensive equipment to get a great workout. With the right mindset and some hard-core exercises, you can achieve your fitness goals from the comfort of your own home.

Read on as we highlight some of the best intense and effective exercises that you can do at home to stay healthy and fit. Get ready to push your limits and take your fitness routine to the next level!

What is hard-core exercise?

Hard-core exercise, also known as high-intensity exercise, refers to a type of physical activity that requires maximum effort and intensity. It typically involves pushing one’s body to its limits through activities such as weightlifting, cardiovascular workouts, or interval training.The goal of hard-core exercise is to challenge the body and achieve optimal fitness results. This type of exercise not only helps to burn calories and build strength but also improves cardiovascular endurance and overall physical performance.

Hard-core exercise is characterized by its intensity, duration, and frequency. It often involves short bursts of intense activity followed by periods of rest or low-intensity exercise. This interval training method helps to elevate the heart rate quickly and maximize the calorie burn during the workout.

To engage in hard-core exercise, individuals should ensure they have proper knowledge of various exercises and techniques, as well as proper form and technique to prevent injury. Additionally, it is crucial to listen to the body and know when to rest and recover to avoid overtraining and burnout.

Many benefits come with incorporating hard-core exercise into one’s fitness routine. These include increased muscle strength and endurance, improved cardiovascular health, enhanced metabolism, weight loss, and improved mental health and mood.

It is important to note that hard-core exercise may not be suitable for everyone, especially those with certain medical conditions or injuries. It is advisable to consult with a healthcare professional or qualified trainer before starting any intense exercise program.

13 hard-core exercises that you can easily integrate into your at-home workout routine

Why Burpees?

Burpees are a popular exercise that incorporates multiple movements to provide a full-body workout. They are commonly used in fitness routines and training programs due to its effectiveness in improving cardiovascular health, strength, and endurance. The full-body exercise combines a squat, push-up, and jump, providing a challenging cardiovascular workout.

How to do Burpees

• Start in a standing position with your feet shoulder-width apart.
• Lower your body into a squat position, placing your hands on the ground in front of you.
• Kick your feet back, landing in a plank position with your arms fully extended.
• Lower your chest to the ground in a controlled manner, keeping your body straight and your core engaged.
• Push your body back up into the plank position.
• Jump your feet forward, landing in the squat position.
• Explosively jump upward, reaching your arms overhead.
• Land softly back in the starting position with your knees slightly bent.

Why plank variations?

Engage your core and improve stability with moves like forearm plank, side plank, and plank with leg lift.

How to do forearm plank:

The forearm plank is a popular exercise that helps strengthen and stabilize the core muscles. It is a challenging exercise that requires proper form and technique to achieve maximum benefits.

• To perform a forearm plank, start by positioning yourself face down on the floor. Place your forearms on the ground, with your elbows directly under your shoulders and your hands in a fist position. Your body should form a straight line from your head to your heels.
• Engage your core muscles by pulling your belly button towards your spine and squeezing your glutes. Keep your legs straight and feet hip-width apart.
• Hold this position for as long as you can, aiming for at least 30 seconds to start. As you build strength, you can increase the duration of your plank. Focus on maintaining proper alignment and breathing throughout the exercise.
• To make the forearm plank more challenging, you can try lifting one leg off the ground or tapping alternate shoulders with your opposite hand. These variations engage additional muscles and further enhance the benefits of the exercise.

 

Why Russian twists?

Strengthen your abs and obliques with this exercise, which involves twisting your torso from side to side while holding a weight.

How to do Russsian twists:

• Sit on the floor with your knees bent and feet flat on the ground. Keep your heels grounded and maintain a neutral spine.
• Engage your core muscles by pulling your belly button towards your spine. Lean back slightly without rounding your back.
• Lift your feet off the ground, creating a V-shape with your torso and thighs. Your balance should be on your sit bones.
• Place your hands in a prayer position or clasp them together. Keep your elbows bent and close to your body. This is your starting position.
• Begin the exercise by twisting your torso to the right side. Keep your core engaged and maintain proper form throughout the movement.
• Touch your fingertips or clasped hands to the floor or mat on the right side of your body. Pause briefly before returning to the starting position.
• Repeat the twist to the left side, touching the floor or mat with your fingertips or clasped hands.
• Continue alternating sides in a controlled manner, maintaining a steady pace.

 

Why Mountain climbers?

Elevate your heart rate and engage your core and lower body by performing quick, alternating knee-to-chest movements in a plank position.

How to do mountain climbers:

• Start by assuming a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels.
• Engage your core muscles by pulling your belly button towards your spine.
• Lift your right foot off the ground and slowly bring your right knee towards your chest, keeping your toes off the ground.
• Quickly switch legs in a running motion, simultaneously bringing your left knee towards your chest as you extend your right leg back.
• Continue this alternating leg movement at a moderate pace, as if you were climbing a mountain.
• Keep your upper body stable and your hands firmly planted on the ground throughout the exercise.
• Aim to maintain a consistent rhythm and avoid overly fast or sloppy movements.
• Start with a set duration of 30 seconds and gradually increase the time as you become more comfortable with the exercise.

 

Why Jump squats?

Boost lower-body strength and power by explosively jumping into the air from a squat position.

How to do Jump squats:

Jump squats are a powerful exercise that can help build strength and explosiveness in your lower body. Here’s a step-by-step guide on how to correctly perform jump squats.

• Start by standing with your feet shoulder-width apart and your toes pointing slightly outward. Keep your back straight and engage your core for stability.
• Begin the movement by bending your knees and lowering your body into a squat position. Keep your weight on your heels and ensure that your knees do not extend past your toes.
• Once you reach the bottom of the squat, explode upwards by extending your body and propelling yourself into the air. As you jump, extend your hips and knees fully.
• While in mid-air, tuck your knees toward your chest. This will help you generate more power and height during the jump.
• Land softly by bending your knees and hips to absorb the impact. Try to land with the same control and stability as you started with.
• Repeat the exercise for the desired number of repetitions. Start with a lower number, such as 5 to 10, and gradually increase as you become more comfortable and proficient in the movement.

 

Why single-leg deadlifts?

Improve balance and strengthen your hamstrings, glutes, and back with this single-leg exercise.

How to do single-leg deadlifts: 

Single-leg deadlifts are a great exercise for targeting the posterior chain and improving balance and stability. To perform a single-leg deadlift, follow these steps:

• Stand with your feet hip-width apart, shoulders back, and core engaged. Hold a dumbbell or kettlebell in your right hand.
• Shift your weight onto your left foot and lift your right foot slightly off the ground, keeping your right knee slightly bent.
• From this starting position, begin to hinge forward at your hips, keeping your back straight and your right leg extended behind you. Simultaneously, lower the weight towards the ground, keeping it close to your body.
• Continue hinging forward until your torso and right leg are parallel to the ground. Your left knee should also be slightly bent. Your back leg and torso should form a straight line.
• Pause for a moment at the bottom of the movement, then engage your glutes and hamstrings to return to the starting position. Keep your core engaged throughout the movement to maintain stability.
• Repeat the movement for the desired number of reps, then switch sides and perform with the weight in your left hand.

 

Why Bicycle crunches?

Target your abs and obliques by performing bicycle-like movements while lying on your back.

Bicycle crunches are a popular exercise for strengthening the abdominal muscles. This exercise targets not only the rectus abdominis, but also the obliques. It is an effective way to tone and sculpt your midsection.

To perform bicycle crunches, follow these steps:

• Lie flat on your back on a mat or the floor. Place your hands lightly behind your head, elbows out to the sides. Keep your feet flat on the ground, and bend your knees at a 90-degree angle.
• Lift your shoulders off the ground slightly, engaging your core muscles. This will be your starting position.
• As you exhale, bring your right elbow towards your left knee, simultaneously lifting your left knee towards your chest. Be sure to twist your torso, so that your right elbow and left knee meet in the center of your body.
• Inhale as you slowly lower your right elbow and left knee back to the starting position.
• Repeat the movement, this time bringing your left elbow towards your right knee, while simultaneously lifting your right knee towards your chest. Again, twist your torso so that your left elbow and right knee meet in the center.
• Continue alternating sides in a fluid motion, as if pedaling a bicycle.

 

Why plank jacks?

Combine the stability benefits of a plank with a dynamic movement by jumping your legs in and out while maintaining a plank position.

Plank jacks are a challenging exercise that can target multiple muscle groups and help improve core stability and cardiovascular endurance. To properly perform plank jacks, follow these steps:

• Start by getting into a plank position on the floor. Place your palms flat on the ground directly under your shoulders and extend your legs straight out behind you with your feet together.
• Engage your core muscles and maintain a straight line from your head to your heels. Avoid sagging your hips or arching your lower back.
• Once you are in a stable plank position, jump both feet out to the sides, similar to a jumping jack motion. Keep your hips level and your core tight as you move.
• Immediately jump your feet back together to return to the starting plank position. Focus on maintaining proper form and control throughout the movement.
• Continue to repeat the jumping motion, alternating between jumping your feet out and back together, for a desired number of repetitions or a set time interval.

 

Why Wall sits?

Strengthen your quads, glutes, and calves by sitting against a wall with your knees bent at a 90-degree angle.

How to do Wall sits:

Wall sits are a popular exercise that targets the muscles in your lower body, including your quads, hamstrings, glutes, and calves. This exercise is simple yet effective and can be done by anyone regardless of fitness level. Follow these steps to properly execute a wall sit:

• Find a sturdy wall: Look for a wall that is flat and free from any obstructions. Make sure it is something you can lean against without any risk of falling.
• Position yourself: Stand with your back against the wall, with your feet shoulder-width apart. Slowly slide down the wall, bending your knees until your thighs are parallel to the ground. Your knees should be directly above your ankles, creating a 90-degree angle.
• Maintain proper form: Keep your back pressed against the wall throughout the exercise. Engage your core muscles to help stabilize your body. Avoid leaning forward or backward.
• Hold the position: Hold the wall and sit for as long as you can, aiming for at least 30 seconds to start. As you become more comfortable, gradually increase the duration of your wall sit.
• Breathe and focus: Remember to breathe steadily throughout the exercise. Focus on maintaining proper form and engaging the targeted muscles.
• Rest and repeat: Once you can no longer hold the wall sit, slowly stand back up and rest for a minute or two. Repeat the exercise for the desired number of sets and repetitions.

 

Why Renegade rows?

Work your upper body and core by performing rows with dumbbells while in a plank position.

How to do Renegade rows?

Renegade rows are a challenging exercise that target multiple muscle groups, including the core, back, and arms. To properly perform renegade rows, follow these steps:

• Start in a high plank position with your hands directly underneath your shoulders and your feet hip-width apart. Your body should form a straight line from your head to your heels.
• Grab a pair of dumbbells or kettlebells with an overhand grip. The weight should be challenging but manageable.
• Brace your core and engage your glutes to maintain stability throughout the exercise.
• Lift one dumbbell off the floor, pulling your elbow up towards the ceiling while keeping your arm close to your body. Focus on squeezing your shoulder blades together and keeping your torso steady.
• Lower the weight back to the floor in a controlled manner, then repeat on the opposite side.
• Continue alternating sides for the desired number of repetitions or time.

It’s important to maintain proper form throughout the exercise. Avoid rotating your hips or letting your lower back sag. Keep your body stable by engaging your core and glutes.

 

Why Jumping lunges?

Boost lower-body strength and explosive power by switching legs mid-air while performing lunges.

How to do Jumping lunges:

Jumping lunges are a dynamic exercise that targets multiple muscle groups and improves cardiovascular fitness. They are a great addition to any workout routine, but it’s important to perform them correctly to avoid injury and maximize the benefits. Here is a step-by-step guide on how to do jumping lunges with proper form.

• Begin by standing tall with your feet shoulder-width apart and your hands on your hips or hanging by your sides.
• Take a step forward with your right foot, lowering your body into a lunge position. Your right knee should be bent at a 90-degree angle, and your left knee should be hovering just above the ground.
• From this lunge position, explosively push off with both feet, jumping up into the air.
• While in the air, switch the position of your feet, so that your left foot is in front and your right foot is in the back. This is the key movement of the jumping lunge.
• As you land, lower your body back down into a lunge position, with your left knee bent at a 90-degree angle and your right knee hovering just above the ground.
• Repeat the movement, continuously alternating the position of your feet as you jump.

 

Why the Russian kettlebell swings?

Russian kettlebell swings engage your entire body by swinging a kettlebell between your legs and then upward to shoulder height.

Why Superman holds?

The Superman holds exercise strengthens your lower back and glutes by lying face down and lifting your arms, legs, and chest off the ground simultaneously.

Photo: (Pexels/Timothy Yiadom)