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Home Exercise Routine for Men

author image Nicole Cruz
Nicole Cruz is a writer who specializes in the areas of health/fitness, parenting and Christianity. She has been a fitness professional since 2003 and formerly ran a boot camp for moms with small children.
Home Exercise Routine for Men
A man is exercising in his home. Photo Credit: Wavebreakmedia Ltd/Wavebreak Media/Getty Images

Life is busy and unfortunately days are not getting any longer. With so much to do, you need a good workout routine to do from home for days that you can't make it to the gym. An effective home workout for men does not require a lot of time or expensive equipment. According to the American Council on Exercise, the exercise ball is one of the best investments you can make for your home fitness equipment. If you are new to exercise, start with three 30-minute interval sessions a week.

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Step 1

Warm up with 10 minutes of your favorite cardiovascular exercise. Jumping rope, shooting around a basketball, hopping on the exercise bike, shadowboxing and walking a few laps around your block are all good warm-up ideas.

Step 2

Do 10 squats immediately followed by 10 walking lunges on each leg. This combo will hit every major muscle in your legs. Once you are comfortable with these exercises, add 5 or 10-pound dumbbells in each hand. Then, go straight into your upper body circuit.

Step 3

Do 15 shoulder raises and 15 bent-over rows using dumbbells. Choose a weight that is challenging but allows you to get all 15 reps in. Move on to 20 push-ups using an exercise ball under your thighs. Finish your upper-body circuit with 15 biceps curls using the dumbbells and 15 triceps dips using the exercise ball under your feet. Go straight into your core circuit exercises.

Step 4

Do 20 exercise-ball crunches, 20 bicycle maneuvers and 20 reverse crunches. These three exercises are on the American Council on Exercise's top-10 abdominal exercise list and will hit all areas of your abs.

Step 5

Do five minutes of jumping rope. Start with a minute of regular jumping with straight legs, then switch to bouncing from one leg to the other for two minutes. Next, do a minute of high knees -- bring one knee at a time up towards your chest. Go back to regular straight legs for the last minute of jumping rope.

Step 6

Take a five-minute break and then repeat all circuits again. See how many times you can complete this circuit in 20 to 30 minutes.

Step 7

Stretch your shoulders, arms, chest, back and legs to finish your workout. Drink at least 8 ounces of water to stay hydrated.

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