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Easy Workouts You Can Do At Home

Workout trends, like all trends, come and go so quickly it's hard to keep up. One thing that stays constant is the importance of maintaining a balance between cardio and strength training. This balance is crucial to your body getting the full benefit of your exercise. Here, Conner Rensch shares some of her favorite workout routines that promote weight loss as well as build muscle and definition.

Published April 22, 2016 | By | Share
High Intensity Interval Training

High intensity interval training, HIIT for short, consists of small bursts of all out exercise followed by a short recovery. This keeps your body guessing, meanwhile keeping your heart rate elevated to burn a large amount of calories. I like to do my interval training on the treadmill, but you can also sprint outside.

Here is a sample high intensity workout to try:

  • 5 minute warm up
  • 30 second sprint
  • 1 minute recovery
  • 45 second sprint
  • 1 minute 30 second recovery
  • 30 second sprint
  • 1 minute recovery
  • 1 minute sprint
  • 2 minute recovery

Repeat this 2 more times. For an added challenge, bump up your incline!

Treadmill Workout


  • Continues to burn calories up to 24 hours after the workout
  • Very heart healthy


  • Can be challenging to push yourself
  • If you do not practice correct form, injuries can occur
Steady State Cardio

Unlike the aforementioned workout, steady state cardio involves continuous, steady effort. This type of exercise is a great option for someone who likes to put on headphones and just go. If you are a steady state cardio person, try mixing it up between jogging, swimming, and rowing.

Rowing Machine Workout


  • Great for increasing endurance
  • Gets your body moving which can provide more energy throughout your day
  • Can be very relaxing


  • Monotonous
  • Your body can become used to the routine and may plateau
Lifting Weights

Weightlifting is a great option when trying to build muscle. When weight training, you can choose to use free weights, machines, bands, or even your own body weight when trying to put on muscle. I enjoy weight lifting because the results are very visible. While you may not lose massive amounts of weight initially, you will notice increased muscle tone and definition.

Here are some sample weight lifting workouts that I like to do:

Booty Blaster:

  • 25 squats
  • 20 lunges (each leg)
  • 15 jump squats
  • 15 fire hydrants (each leg)
  • 50 jumping jacks

Repeat 5 times

Killer Arms:

  • 20 push ups
  • 20 tricep dips
  • 20 bicep curls with dumbbells or bands
  • 20 shoulder presses with dumbbells or bands
  • 20 flys with dumbbells or bands
Dumbbell Workout


  • Gives you definition and muscle tone
  • Elevates heart rate for fat burning
  • Easy on joints and bones


  • Improper form when lifting can cause serious injury
  • Can cause soreness if you're inexperienced and don't know how much to lift

Ideally, it is important to incorporate all three types of exercise into your weekly routine. I try to do 4 days of some type of cardio along with 3-4 days of lifting focusing on different muscle groups. This makes for a well-rounded and happy body.

To get more advice from Conner Rensch on getting healthy, check out her other articles on Hayneedle: Tips for Getting Healthy This Year and 5 Delicious and Healthy Food Swaps.

Get Started Now With These Workout Machines and Equipment: