Finding the Best Workouts to Do at Home

Table of Contents

1. Introduction
2. The Philosophy of the Home Athlete
3. Foundational Movements: The Beginner Circuit
4. Leveling Up: Intermediate Home Workouts
5. Advanced Mastery: Pushing the Limits
6. High-Intensity Interval Training (HIIT) at Home
7. Yoga and Mobility: The Essential Counterbalance
8. Nutrition: The Hidden Half of Home Training
9. Designing Your Weekly Schedule
10. The BUBS 10% Rule: Fitness with a Purpose
11. Overcoming Common Home Workout Obstacles
12. Building a Resilient Body for Life
13. Conclusion
14. FAQ

Introduction

Did you know that the average person spends nearly 11 hours a day sitting? Whether it is behind a desk, in a car, or on the couch, our modern lifestyle often runs counter to the way our bodies were designed to move. At BUBS Naturals, we believe that movement is not just a luxury; it is a fundamental pillar of a life lived with purpose and adventure. You do not need a five-figure gym membership or a room full of chrome-plated machinery to reclaim your vitality. In fact, some of the most effective tools for building a resilient body are already in your possession: your own body weight and a small patch of floor space.

The shift toward home fitness is more than just a trend of convenience; it is a return to the basics of functional movement. Inspired by the legacy of Glen “BUB” Doherty—a Navy SEAL who embodied the "always ready" spirit—we advocate for a lifestyle where you can train anywhere, at any time. Whether you are a beginner looking to reclaim your range of motion or an experienced athlete seeking to maintain peak performance between adventures, understanding what are good workouts to do at home is the first step toward total self-reliance.

In this guide, we will explore a comprehensive range of home-based routines, from foundational bodyweight circuits to advanced metabolic conditioning. We will delve into the mechanics of why these movements work, how to scale them to your current ability level, and how to fuel your efforts with clean, science-backed nutrition. By the end of this article, you will have a clear, actionable roadmap to transform your living room into a high-performance training center. We are here to show you that with a little consistency and the right support—like our Collagen Peptides—your home can be the birthplace of your greatest fitness breakthroughs.

The Philosophy of the Home Athlete

Training at home requires a shift in mindset. When you step into a commercial gym, the environment does much of the psychological heavy lifting for you. At home, you are the architect of your own discipline. We view home workouts as the ultimate expression of the BUBS mission: a commitment to self-improvement that isn't dependent on external validation or fancy equipment.

The beauty of home workouts lies in their efficiency. By removing the commute and the wait times for equipment, you can condense a high-quality session into 20 or 30 minutes. This efficiency makes it easier to stay consistent, and as we always say, consistency is the secret sauce to any wellness journey. Whether you are waking up early to find your flow or squeezing in a circuit during a lunch break, the goal is to keep the body in motion.

To support this high-level consistency, many in our community start their day with a focused ritual. Mixing our MCT Oil Creamer into a morning cup of coffee provides the sustained mental clarity and energy needed to tackle a workout before the rest of the world wakes up. When you fuel correctly, the "chore" of working out transitions into a rewarding part of your daily rhythm.

Foundational Movements: The Beginner Circuit

If you are just starting out, the primary goal is to master proper form and build a base of functional strength. You do not need to overcomplicate things. A "good" workout is one that targets all the major muscle groups while keeping the risk of injury low. We recommend a circuit-style approach, which keeps the heart rate elevated while allowing specific muscle groups to recover as you move through the sequence.

The Bridge

The bridge is a fundamental movement for activating the posterior chain—your glutes, hamstrings, and lower back. Because so many of us spend our days sitting, these muscles often become "underactive." How to do it: Lie on your back with your knees bent and feet flat on the floor. Pushing through your heels, lift your hips toward the ceiling until your body forms a straight line from your knees to your shoulders. Squeeze your glutes at the top for two seconds before slowly lowering back down.

The Chair Squat

Squats are the king of lower-body exercises, but they can be intimidating for beginners. Using a chair provides a safety net and helps teach the "hinge" movement required for a proper squat. How to do it: Stand in front of a sturdy chair with your feet shoulder-width apart. Lower your hips back and down as if you are about to sit, lightly touching the seat with your glutes before driving back up to a standing position.

Knee Pushups

Upper body strength is essential for daily tasks. Knee pushups allow you to build the necessary chest and tricep strength without the full weight of your body. How to do it: From a kneeling position, place your hands slightly wider than shoulder-width. Keep your core tight and your back straight as you lower your chest toward the floor, then push back up.

Stationary Lunges

Lunges improve balance and target the quadriceps and glutes. How to do it: Take a large step forward with one leg. Lower your back knee toward the floor until both legs form 90-degree angles. Push back up to the starting position and repeat before switching legs.

To help your joints stay resilient as you introduce these new movements, incorporating Collagen Peptides into your post-workout routine is a smart move. Our collagen is grass-fed and pasture-raised, designed to support the very connective tissues you are training.

Leveling Up: Intermediate Home Workouts

Once you have mastered the basics and can complete several rounds of the beginner circuit without significant fatigue, it is time to increase the demand on your body. Intermediate workouts often involve moving from stable positions to more dynamic ones, increasing the "time under tension" for your muscles.

The Standard Pushup

Transitioning from your knees to your toes significantly increases the load on your upper body and core. The key here is "plank integrity." Your body should move as a single, rigid unit from your head to your heels. If your hips sag, you are losing the core benefit of the move.

The Walking Lunge

Unlike the stationary version, the walking lunge requires more coordination and balance. As you step forward into each lunge, your stabilizing muscles have to work harder to keep you upright. This is excellent for developing "functional" balance that carries over into hiking or running.

Bird Dog

This is a fantastic move for core stability and spinal health. How to do it: On all fours, simultaneously extend your right arm forward and your left leg backward. Hold for a moment, focusing on keeping your hips square to the floor, then switch sides. It sounds simple, but maintaining perfect stillness in your torso is a challenge.

Planks with Leg Lifts

Standard planks are great, but adding movement makes them elite. While holding a forearm plank, slowly lift one leg a few inches off the ground, hold for three seconds, and switch. This forces your obliques and deep core muscles to fire to prevent your body from rotating.

At this intermediate stage, you might find yourself sweating more and pushing harder. This is the perfect time to introduce Hydrate or Die - Lemon to your routine. Proper hydration is not just about water; it is about the electrolytes that fuel muscle contractions and prevent cramping. Our formula is designed for high performance without the added sugars found in typical sports drinks.

Advanced Mastery: Pushing the Limits

For those who have been training for a while, home workouts can still be incredibly challenging. The secret to advanced bodyweight training is "mechanical disadvantage"—positioning your body in ways that make the exercise significantly harder.

Pistol Squats (Single-Leg Squats)

The pistol squat is a true test of strength, balance, and mobility. By performing a squat on one leg while the other is extended in front of you, you double the load on the working leg and require immense core stability. This is an "adventure-ready" move if there ever was one.

Pike Pushups and Handstand Pushups

To target the shoulders specifically, you can shift your weight forward. A pike pushup involves piking your hips high into the air (like a Downward Dog) and lowering your head toward the floor. If you have a sturdy wall, you can progress to handstand pushups, which are the ultimate bodyweight shoulder press.

Burpees with a Purpose

Many people hate burpees because they are hard, but they are hard because they work. To make them advanced, focus on the "explosiveness." Jump as high as you can at the top and perform a full, strict pushup at the bottom. This becomes a full-body metabolic torch.

The L-Sit

Using two sturdy chairs or just the floor, lift your body up using your arms while holding your legs straight out in front of you so your body forms an "L" shape. This requires massive amounts of tricep strength and lower abdominal control.

When training at this level, your muscles require specific nutrients to recover and grow. This is where Creatine Monohydrate becomes a valuable ally. Creatine is one of the most researched supplements in the world for supporting strength and power. At BUBS, we provide a clean, single-ingredient version that mixes effortlessly into your post-workout shake.

High-Intensity Interval Training (HIIT) at Home

If your goal is to maximize calorie burn and cardiovascular health in a short window, HIIT is your best friend. The concept is simple: go as hard as you can for a short burst, followed by an even shorter rest period. This creates an "afterburn" effect where your metabolism remains elevated long after the workout is over.

A classic home HIIT structure is the Tabata protocol:

1. 20 Seconds: Mountain Climbers (Max Effort)
2. 10 Seconds: Rest
3. 20 Seconds: Jump Squats (Max Effort)
4. 10 Seconds: Rest
5. 20 Seconds: High Knees (Max Effort)
6. 10 Seconds: Rest
7. 20 Seconds: Plank Jacks (Max Effort)
8. 10 Seconds: Rest Repeat this cycle four times for a grueling 16-minute workout.

The intensity of HIIT can be taxing on the body's recovery systems. To support your overall wellness and immune function during periods of heavy training, we recommend a daily dose of Vitamin C. Our Vitamin C includes citrus bioflavonoids to help with absorption, ensuring your body has the antioxidant support it needs to bounce back for the next session.

Yoga and Mobility: The Essential Counterbalance

Strength and cardio are only two-thirds of the fitness puzzle. Mobility is the often-ignored sibling that keeps the whole system running smoothly. A good home workout routine should include at least one or two sessions a week dedicated entirely to flow and flexibility.

Yoga is not just about stretching; it is about "eccentric" strength—controlling your muscles as they lengthen. Poses like Warrior II and Chair Pose build significant isometric strength in the legs, while Downward Dog and Plank transitions build resilient shoulders.

Beyond the physical benefits, yoga provides a mental reset. In the spirit of Glen Doherty, who lived a life of high-stakes adventure, finding moments of calm and focus is essential for long-term success. We find that a "recovery flow" is best paired with a simple wellness habit, like taking our Apple Cider Vinegar Gummies. They offer a convenient way to support digestive health and general wellness, fitting perfectly into a holistic approach to fitness.

Nutrition: The Hidden Half of Home Training

We often say that you can't out-train a poor diet, and this is especially true when you are working out at home. Without the commute to the gym, you have more time to focus on what you are putting into your body. The synergy between movement and nutrition is where the "BUBS difference" really shines.

Pre-Workout Fuel

For many, a heavy meal before a home workout leads to sluggishness. Instead, we recommend "clean energy." A scoop of our MCT Oil Creamer provides medium-chain triglycerides that your liver can quickly convert into ketones—a high-quality fuel source for both your brain and your muscles.

During the Workout

If your session exceeds 45 minutes or is particularly intense (like a HIIT session), you need to manage your electrolyte balance. Sipping on Hydrate or Die - Mixed Berry ensures that you don't hit the "wall" caused by dehydration. It is a simple step that makes a massive difference in how you feel during the final ten minutes of your routine.

Post-Workout Recovery

This is the most critical window for long-term progress. Your muscles have been broken down, and your connective tissues have been stressed. This is when we lean heavily on our Collagen Peptides. Collagen provides the specific amino acids—glycine, proline, and hydroxyproline—that are the building blocks of your joints, tendons, and ligaments. By supporting these structures, you ensure that you can keep training week after week, year after year.

Designing Your Weekly Schedule

Consistency is easier when you have a plan. You don't need to work out seven days a week; in fact, rest is when the actual "gains" happen. A well-rounded home routine might look something like this:

• Monday: Beginner or Intermediate Bodyweight Circuit (Full Body)
• Tuesday: 20-minute Yoga Flow + Apple Cider Vinegar Gummies
• Wednesday: HIIT Session (15-20 minutes) + Hydrate or Die
• Thursday: Active Recovery (Walking or light mobility)
• Friday: Advanced Bodyweight Strength or Repeat Monday's Circuit
• Saturday: Long Adventure (Hiking, biking, or a long walk)
• Sunday: Rest and Reflection

This schedule balances intensity with recovery, ensuring that you are building a body that is not just strong in the living room, but capable in the real world.

The BUBS 10% Rule: Fitness with a Purpose

At BUBS Naturals, we believe that self-improvement should always ripple outward to help others. This is why we created the 10% Rule. We donate 10% of all our profits to veteran-focused charities, including the Glen Doherty Memorial Foundation.

When you are in the middle of a tough set of pushups at home and you feel like quitting, remember that your commitment to health is part of a larger story. You are honoring a legacy of service and adventure. This "why" is often more powerful than any pre-workout supplement. It turns your living room workout into a tribute to those who pushed their limits in service to others. By choosing products like our Collagen Peptides Collection, you are directly contributing to this mission.

Overcoming Common Home Workout Obstacles

Even with the best intentions, home workouts come with their own set of challenges. The key is to anticipate them and have a strategy in place.

1. Distractions: The laundry, the TV, and the family can all pull your attention away.

• Solution: Set a specific "appointment" for your workout. Treat it as an unbreakable meeting with yourself. Put your phone on "Do Not Disturb" and put on a dedicated workout playlist to signal to your brain that it’s time to work.

2. Lack of Space: Not everyone has a dedicated home gym.

• Solution: Most of the exercises we’ve discussed—like the bridge, the squat, and the plank—require no more space than a standard yoga mat. If you can lie down flat, you have enough room to get fit.

3. Plateauing: Doing the same ten reps every day will eventually stop yielding results.

• Solution: Use the "Progressive Overload" principle. Each week, try to do one more rep, hold your plank for five more seconds, or decrease your rest time by ten seconds. Small, incremental changes lead to massive long-term results.

4. Low Energy: Some days, the couch looks a lot better than the floor.

• Solution: This is where your nutrition ritual comes in. We’ve found that the simple act of mixing a scoop of MCT Oil Creamer into a drink acts as a psychological "trigger." Once the ritual starts, the workout usually follows.

Building a Resilient Body for Life

The ultimate goal of knowing what are good workouts to do at home is to build a body that doesn't limit your life. We want you to be able to say "yes" to every invitation—whether it’s a spontaneous hike, a game of pickup basketball, or a grueling obstacle course race.

Home workouts teach you to master your own mechanics. They build a foundation of "relative strength"—the ability to move your own body weight with grace and power. When you combine this physical mastery with the targeted support of Collagen Peptides, you are setting yourself up for decades of high-level activity.

We are proud to be a part of your journey. Every scoop of BUBS is a commitment to the "no-BS" approach to wellness: simple, clean, and effective. As you continue to explore the best workouts for your lifestyle, remember that you are part of a community that values adventure and giving back as much as we value a personal best in the gym.

Conclusion

Finding the right workouts to do at home is about more than just convenience; it is about taking ownership of your health and legacy. We have journeyed through foundational movements like the bridge and chair squat, progressed into intermediate challenges like the bird dog and standard pushup, and looked toward the peak of performance with pistol squats and handstand pushups. Along the way, we’ve emphasized that what you put into your body is just as important as how you move it.

By integrating science-backed supplements like our Collagen Peptides and performance-focused Hydrate or Die electrolytes, you provide your body with the raw materials it needs to adapt and thrive. Remember, your fitness journey is uniquely yours, but you don't have to walk it alone. We are here to provide the fuel, the inspiration, and the community you need to succeed.

Take that first step today. Clear a small space in your living room, set your intentions, and start moving. Whether it’s a five-minute stretch or a thirty-minute HIIT session, every movement counts. And as you feel the difference in your joints and your energy levels, you’ll realize that the best gym in the world wasn’t across town—it was right under your feet all along. Experience the full power of a supported recovery and see how our Collagen Peptides can help you stay in the game longer and stronger.

FAQ

Can I really build muscle at home without any heavy weights? Yes, you absolutely can. By utilizing bodyweight exercises and manipulating variables like tempo, rest periods, and mechanical disadvantage (such as moving from two-legged to one-legged squats), you can create enough stimulus for muscle growth. To support this process, we recommend consistent protein intake and supplementing with Creatine Monohydrate to help with strength and power output.

How often should I do home workouts to see results? For most people, a frequency of three to five times per week is the "sweet spot." This allows for enough volume to trigger physical changes while providing adequate time for recovery. On off-days, focus on mobility or light activity. Consistency over months is far more important than intensity over days.

Is it necessary to take supplements like collagen if I'm only working out at home? While not "mandatory," supplements like Collagen Peptides provide targeted support for the connective tissues that bodyweight exercises frequently stress. Home workouts often involve high repetitions and joint-heavy movements (like lunges and pushups), and collagen helps provide the amino acids necessary to maintain the integrity of those joints and tendons.

What is the best way to stay hydrated during a high-intensity home workout? When you're pushing hard in a HIIT session, plain water often isn't enough to replace what you lose through sweat. We recommend using Hydrate or Die during or after your workout. It provides a balanced ratio of sodium, potassium, and magnesium to keep your muscles functioning optimally and prevent the "brain fog" that often accompanies dehydration.