Home Workouts for Men to Lose Weight and Build Muscle

While you may be constantly told that to see the gains you want, you need to hit the gym whenever you can, that doesn’t necessarily mean its true. The same goes for those men that are more interested in losing inches around their waist as opposed to gaining around their biceps.

Being able to hit the gym every day or every other day simply isn’t a possibility for many of us; with commitments such as having children to look after, hectic work schedules and being constantly on the move, finding the time for a trip to the gym isn’t always feasible. Not only that, but some simply prefer to workout in the comfort of their own home, and that is completely fine, too.

Whether your goal is to lose weight or build muscle (or a combination of the two), an effective home workout routine for men and the equipment can be all you need to push you to your limit and see results.

What You Will Need for our Home Workout Routines for Men

Full Body Weighted Bag Workout for Men

The weighted bag is a fantastic piece of equipment that lends itself to all manner of workouts, greatly improving the effects of even the most basic of exercises. Acting as an ideal substitute for barbells, dumbells and even medicine balls in some cases, providing an excellent home workout routine for men.

For the following workout routine, you should perform 20 reps of each exercise per set, allowing for between 30 and 45-second rest in between each set:

Curtsy lunge

Start with your feet shoulder-length apart, holding the weighted bag in both hands out in front, and move down slowly into a curtsy position until your thigh is parallel to the floor. You can perform either 10 straight reps on each leg or alternate to make up the 20 reps for this exercise. Make sure to keep your back straight and your abdomen tight to see the most benefit of the curtsy lunge.


If you thought a regular burpee was difficult, just wait until you introduce the bag as part of the exercise. Begin in the upright position, holding the bag in front of you and place it down on the floor as you kick into the push-up position. Push up on the bag and bring your legs up and raise your body up and clean the bag up and raise overhead to complete one rep. The burpee is a full-body workout in itself and the weighted bag only intensifies this exercise.


Replacing a barbell for a weighted bag, the snatch is an exercise that looks simple but can require some mastering to complete correctly.

Standing upright with the bag being held down (hands facing towards your body), lift the bag up above your head and your arms raised up in one smooth movement, ensuring to keep your back straight to avoid injury – you could always wear a belt to help avoid this. The explosiveness of this exercise is fantastic for your body composition, as well as developing your balance which can easily be transferred over to other workouts which in turn help to improve your performance.

Lateral pull

Start in a push-up position with your arms straight out in front of you and the bag positioned underneath your torso. Pull the bag to the side with one arm for one rep and then the opposite arm for another rep. This exercise does wonder for defining the shoulder muscles, as well as your body’s overall balance.

Suspension Training

If your home lends itself for an area where you can install suspension training equipment, then you can introduce a whole new aspect to your home workout plan. Scientifically proven to improve total body strength, stability and heart health, you can introduce new elements to your favourite exercises.

Here are our personal favourites, with the suspension element added for extra effect:


Place both feet inside suspension rings raise slightly off the floor and assume the push-up position. The suspension keeps your core straight which will work your abdominal muscles and burn fat in the process.


Stand upright with one foot inside a low-raised ring and perform a lunge on your standing leg, alternating legs after 10 reps.

Suspension press-up

With the suspension rings hanging freely at chest height, grasp each ring and lean into them so as your body is at roughly 45 degrees. Keep your body straight with your hands shoulder-width apart and perform a push-up action.

Pyramid Intervals

Cardio makes up an important aspect of any men’s home workout plan and if you aren’t a fan of running or prolonged sessions on the bike, a HIIT session on an air bike is the ideal solution. In this period interval workout, you will work your way up to a 50-second sprint and back down again in under 10 minutes.

First minute: sprint 10 seconds, rest 50 seconds

Second minute: sprint 20 seconds, rest 40 seconds

Third minute: sprint 30 seconds, rest 30 seconds

Fourth minute: sprint 40 seconds, rest 20 seconds

Fifth minute: sprint 50 seconds, rest 10 seconds

Sixth minute: sprint 40 seconds, rest 20 seconds

Seventh minute: sprint 30 seconds, rest 30 seconds

Eighth minute: sprint 20 seconds, rest 40 seconds

Ninth minute: sprint 10 seconds, rest 50 seconds

By incorporating all or just some of the above exercises and gym equipment into your home workout, you will be well on your way to achieving your fitness goals. For more information on the range of equipment available on our website, please get in contact with a member of our team today on 01733 204430 or send us a message via the contact page.

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