You may be a busy person with little to no spare time for getting in the gym, with these home workouts you can squeeze them into your morning or evening routines once the rest of your day has come to an end. These quick and easy workout routines will help to burn fat and build muscle.

Home workouts does not necessarily limit you to bodyweight only moves, the truth is that to continue seeing muscle gains, you need to vary your workouts and training to include switching up the resistance you put on your muscles including playing around with volume and weight.

For a great at home workout, we have the following short routine you can perform. The only piece of equipment required is a resistance band – but if you don’t have one, you can opt not to use anything.

At Home Workout Routine

For optimum results, perform each workout once per week with a rest day in between. Aim to perform the 3 workouts consecutively, followed with cardio or some other activity on the next days.

Routine 1 – Upper Body

1 – Resistance band chest press

3 sets of 8-12

2 – Tabata Pushups

8 Sets of 20 seconds each

3 – Super Military Press (small weight) with Front Raise and Side Raise

Military Press: 3 sets of 40 seconds

Front Raise and Side Raises: 3 sets of 10

Perform the military press superseded with front and side raises uses a small weight.

4 – Tricep Press

2 Sets of 12

Rest 45 seconds

5 – Seated Dips

2 Sets of 15

6 – Planks

2 Sets of 60 seconds

7 – V-Sit up

2 sets of 15

8 – Supermans

2 sets of 20

Day 2 – Legs/Lower Body

1 – Hip Thrusters

5 sets of 15

2 – Kettlebell Swings

3 sets of 10

3 – Step ups

5 sets of 12

4 – Clock Lunges

3 sets of 15

5 – Standing Calf Raises

2 sets of 15

6 – Side Planks

2 sets of 60 seconds

7 – Bicycle Crunches

2 sets of 20

Day 3 – Upper Body (Pull Focus)

1 – Pullups

3 sets of 10

2 – Bent over rows

5 sets of 10

3 – Bicep Curls

3 sets of 12

4 – Band Twist

2 sets of 12

5 – Reverse Curl

2 sets of 15

6 – Supermans

2 sets of 20

7 – Bicycle Crunches

2 sets of 60 seconds