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• 12 Ways to Exercise While You Study. You Can Do #7 on the Go.
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Exercise not only makes your body healthy – it makes your brain healthy too. Studies have shown that exercising can improve your thinking skills . Plus, it’ll help you retain information better. So here are eight – wait, 12 ways to exercise? Oh boy. Get ready to feel the burn.

• Run on an elliptical or treadmill

This one’s easy. Just pop into AUA’s on-campus gym , put your study materials in front of you, and run. Let studying distract you from the fact that you’re running. When you’re on the machines, make sure to gradually increase your incline level. To end your work out, return the incline to your starting level and cool down. Also fun: imagine you’re running away from a bear or towards your goals – hey, whatever motivates you.

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• Chair squats

Studying requires a lot of sitting, which can make you antsy, but getting up too often can invite procrastination. Well, this exercise splits the difference. All you have to do is stand up from your chair and squat halfway – hovering over your chair. Hold this for ten seconds and then repeat about twenty times. Here’s a visual to get an idea of how to do it right.

• Wall sitting

This is kind of like #2 but you get some back support and it’s easier to hold for longer. You can also change it up a little by lifting one leg at a time, which will make you feel extra cool. If you’re a klutz like me, you may  prefer this option rather than risk fumbling backwards into a chair. Happens every time.

• Abdominal lifts

You can even sneak in some upper-body workouts while you memorize all the organs in your torso (medical school, right?). This only works if your chair has handles and isn’t a swivel . First – crisscross your legs on the seat. Then, only using your arms for support, lift up your body from the chair. You can also use this to fool people into believing you can levitate – as long as they don’t see your arms.

Swivel chairs – they’re the most fun chairs around. Seriously, how many times have you used one to just roll around? Now they can be put to good use with the oblique swivel ! First, hold onto your desk. Then use your arms to push yourself back and forth about 15-times. So, the next time someone judges you for choosing a swivel chair, show off your killer abs.

Too absorbed by your lecture notes to stand up? Understandable. That’s why lifting up your legs and holding them at a 90-degree angle for about 10-seconds at a time is the best thing ever for a lazy person like myself. After all, I do my entire exercise regimen from my desk – even when I’m not working.

• Water bottle curls

When you’re on the go, you probably have a water bottle with you to stay hydrated. If you don’t, you should, by the way. Well, now you can multitask. Just like lifting weights, curl that water bottle up to your shoulder about 15-times to get a quick and easy workout. This will help build strength in your wrists , which will you’ll probably need to take tests and whatnot. Or operate – wherever you’re at academically or professionally.

• Stretch to the sky

This one is also relatively simple. Sit up straight and raise your arms to the sky . You’ll never get there but, after holding that position for 10-seconds or so, you’ll feel refreshed. This is especially nice after a legit workout. Note: please don’t do this in class, lest you want to confuse your professor.

• Hold onto the edge of your seat

You may find yourself sitting at the edge of your seat during a good thriller, but have you tried holding that position? That’s slightly cooler. Sitting at the very edge of your seat with your hands firmly gripping the chair will keep your body weight down . Also, make sure this is not a swivel chair. That’s more of a #5 thing. Pro-tip: playing “The Touch” by Stan Bush will make this exercise go ten times faster.

10. Resistance bands

Remember Stretch Armstrong? That was cool. He was apparently ripped because he could stretch. Now you can be ripped too with resistance bands! These bands are usually cheap and you can take them anywhere. Put the band in both hands and stretch it as far as you can .

11. Replace your chair with a fitness ball

Chairs are so 2010. You’ll be doing a lot of sitting while you pour over your textbooks and notes. Why not have a chair that doubles as exercise equipment? A fitness ball will tone your core muscles and improve your balance . Plus, it’s bouncy, which is slightly more fun than a swivel chair.

None of this working for you? Shrug it off. Literally, shrug. Move your shoulders as close as you can to your ears for about five seconds and repeat. It’ll strengthen your trapezius muscles and relieve any stress building up in your shoulders. Bonus: doing it while you study will make it easier to retain whatever you’re studying.

Got any quick fitness tips? Tell us in the comments!

Related Articles

3 Effective Ways to Read Faster and Retain More.

9 Smart Foods to Boost Your Brain Power. #9 May Be the Excuse You’ve Been Waiting For.

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Why I Chose AUA:

“I was confident going into AUA because of their leadership. It was clear to me from the beginning that the staff and administration from top to bottom were pioneers and leaders in medical education. They showed a great deal of commitment by investing in constructing a brand new state of the art campus while I was there. Although the new campus opened shortly after I left the island, it was encouraging to watch its construction. It let us know that AUA was committed to investing back into its students, and are here to stay for years to come.”

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The 10 Best At-Home Workout Routines: The Ultimate Guide for Training Without a Gym

Reviewed By: Matt Myers, CPT, PN-1, FMS, CCC

So you want to start working out, but you don’t want to leave the house?

No problem!

Our online coaches specialize in helping people get fit from home.

If you’re in a hurry, sign up for our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides!

Download our Free Home Workout Guides!

Let’s go over the 10 Best At-Home Workouts so you can start training today: no gym or equipment required!

• A note on warming up and cooling down
• Home Workout #1: Beginner Bodyweight (Start Here)

Home Workout #2: Beginner Bodyweight Level 2

Home workout #3: advanced bodyweight, home workout #4: the star wars workout, home workout #5: parkour (for beginners), home workout #6: the 20-min hotel routine, home workout #7: attack of the angry birds, home workout #8: high-intensity interval training, home workout #9: train like batman, home workout #10: the plp progression, bonus no-equipment workout: the playground circuit.

• Can home workouts build muscle or help with weight loss?
• How to build your own at-home workout

Let’s jump right in!

At Home Warm-ups and stretching routines

No matter which at-home workout you pick, I want you to start with one important thing:

I cover why you should always warm up in an article found right here. It doesn’t have to be much, though. Give it about five minutes to get your muscles active and your heart rate up, and practice some easier variations of the movements you are about to do in your workout routine.

For example, if your workout includes squats and push-ups, you could do a couple of minutes of generalized movement to get the blood pumping, like marching in place, arm and leg swings, etc., and then follow that up with some assisted squats and countertop push-ups.

This will help you do exercises properly and help prevent injury.

Here is NF Senior Coach Staci (you might know her incredible story ) showing you many beginner options you can use to warm up as well:

If you’re curious, here’s my personal (advanced) warm-up:

Advanced Warm-up Routine:

• Jump rope: 2-3 minutes
• Jumping jacks: 25 reps
• Bodyweight squats: 20 reps
• Lunges: 5 reps each leg.
• Hip extensions: 10 reps each side
• Hip rotations: 5 each leg
• Forward leg swings: 10 each leg
• Side leg swings: 10 each leg
• Push-ups: 10-20 reps
• Spider-man steps: 10 reps

Our goal isn’t to tire you out, instead we want to warm you up.

That’s step one.

Completing your chosen at-home workout would be step two.

Below, you’ll find 10 sequences you can follow along with!

Home Workout #1: Beginner Bodyweight

This at-home routine, as we lay out in our Beginner Bodyweight Workout article, is as follows:

2 circuits of:

• 10 Assisted Bodyweight Squats.
• 10 Elevated or Knee Push-ups.
• 10 Dumbbell rows (use a milk jug or other weight).
• 15-30 Second Knee Planks
• 10 Bodyweight Good Mornings
• 20 Walking Jacks

We also turned it into a fun infographic with superheroes, because that’s how we roll:

The above is what we call “ circuit training ,” with the objective being to run through the workout sequence once, and then again.

Note: Not a milk drinker?

If you don’t have milk in the house for the rows, find something of roughly the same weight with a good handle.

Also, if you want to download this Beginner Bodyweight Workout as a worksheet, you can do so when you sign up in the box below:

• Complete this workout at home, no equipment required
• Avoid the common mistakes everybody makes when doing bodyweight exercises
• Learn how to finally get your first pull-up

It’ll help you track your progress as you begin your training.

Our original bodyweight workout from 2009 is a great step up from the beginner bodyweight workout when you’re ready for more of a challenge. It has roughly the same structure but with some more challenging variations of the exercises.

3 circuits of:

• Bodyweight squats : 20 reps
• Push-ups : 10 reps
• Walking lunges: 10 each leg
• Dumbbell rows (using a gallon milk jug or another weight): 10 each arm.
• Plank : 15 seconds
• Jumping Jacks : 30 reps

You can progress the workout by adding a 4th round, increasing the reps of any individual exercise, or making an exercise harder by doing a more challenging variation (for example, decline push-ups instead of regular push-ups).

If the two at-home workouts above are too easy for you, move on to our Advanced Bodyweight Workout .

The Advanced Bodyweight Workout:

• One-legged squats – 10 each side [warning: super-difficult, only attempt if you’re in good enough shape]
• Walking lunges: 20 reps (10 each leg)
• Jump step-ups: 20 reps (10 each leg)
• Pull-ups: 10 reps [or inverted bodyweight rows ]
• Dips (between bar stools): 10 reps
• Chin-ups: 10 reps [or inverted bodyweight rows with underhand grip]
• Push-ups: 10 reps
• Plank: 30 seconds

Not familiar with these moves? Check out the 21 Best Advanced Bodyweight Exercises for a full breakdown.

I warn you, the above sequence will hurt… in a good way. You should be proud if you can get through this three times.

Do you want to get as strong as possible so this workout ain’t no thang?

Sign up in the box below to grab our guide, Strength Training 101: Everything You Need to Know . It’ll teach you all of these advanced bodyweight exercises!

• Everything you need to know about getting strong.
• Workout routines for bodyweight AND weight training.
• How to find the right gym and train properly in one.

Do you have access to a hallway that you can commandeer for a bit?

Then you can do our Star Wars Workout !

It’s designed to be done in a very small space, like your home’s hallway…or an escape pod.

The “Padawan” Level of this workout is:

• 30-second knee or feet front plank (3 Sets)
• 10 assisted squats or squats (3 Sets)
• 10 doorway rows (3 Sets)
• A 60-second Farmer-carry (Farmer’s Walk) dumbbells (or milk jugs) (2 sets)
• March in place for 3 minutes of intervals (6 sets of 20 seconds on, 10 seconds off)
• 8 elevated or knee push-ups (4 sets)
• 60-second Doorway Leans (2 sets)

If you want to advance to the Jedi Knight or Master Levels, check out The Star Wars Workout, which will also offer you a full description of each move.

Have you ever wanted to try parkour but always felt intimidated or worried you would hurt yourself? Well, have no fear—we have just the workout for you.

Like any other type of training, parkour can and SHOULD be progressed slowly over time.

Starting off with advanced jumps and tricks if you don’t yet know how to land safely, or how to absorb impact into a roll is just setting yourself up for disaster.

Check out our Definitive Guide to Parkour for Beginners to learn more about the origins of parkour and various exercise progressions. Ready to give it a try for yourself? Our very own Coach Matt (pictured above) has put together training templates and free videos explaining how to progress each of the movements when you sign up for our free guides here.

Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible! It probably has 2 machines, a broken treadmill, and no free weights.

Instead, how about a 20-minute workout you can do in the room itself?! Utilize the furniture to its full potential.

Hotel Workout Level 1:

• Incline push-ups : 15 reps (feet on floor, hands on edge of bed or desk)
• One-arm luggage rows : 10 reps (each arm, use your suitcase as your weight)
• Reverse crunches : 10 reps

Hotel Workout Level 2:

• Overhead Squats : 25 reps
• Push-Ups : 20 reps
• Inverted Rows using the desk in your hotel room: 10 reps
• Reverse Crunches : 15 reps

Set the alarm clock to 15 minutes from now and see how many circuits you can do!

Check out our full post on hotel circuits if you want Level 3 !

The Angry Birds Workout is designed to be done when you have 5 or 10 minutes to kill.

Sort of like playing Angry Birds…

Here’s how The Angry Birds Workout Plan works: it’s deceptively simple – only four major movements.

• Bodyweight squats
• Pull-ups (or inverted rows )

If you don’t have time to run through the whole sequence, no problem!

Depending on how much time you have during the day, you can do your whole workout at once, or break up your training into four different sessions throughout the day (with each session being ONE of the exercises).

Here’s a sample day for your No-Equipment Workout:

• Wake up, do 40 jumping jacks to warm up, and then do bodyweight squats.
• At lunch, you grab your suitcase (if you’re at work, milk jug if you’re at home) and do inverted rows.
• After work, you do 20 arm circles in each direction and then do your push-ups.
• After dinner, you do your planks while watching TV.

You could even split it up over two days if needed, but the goal would be to do the whole sequence at once.

The main Angry Birds Workout article describes in detail Levels 1-6, but here’s Level 3 for you:

• Bodyweight squats : 50 reps
• Push-ups : 50 reps
• Pull-ups : 10 reps
• Planks : 3-minute hold

Once you’ve done the complete routine, you have my permission to whip out your phone and play the actual game!

You don’t have to head to the gym to do High-Intensity Interval Training . You can do a complete routine right in your own home!

HIIT is just following a specific regimen where you vary your speeds and intensity throughout a shorter run, swim, bike, or row.

Unless you have a giant backyard, running at home might be tough.

But you know what doesn’t require a lot of room?

To complete a burpee:

• Start standing up, then squat down and kick your legs out.
• Do a push-up , bring your legs back in, and explode up into a jump.
• For a HIIT workout, try to do 20 repetitions, then rest for two minutes.
• Repeat until you hate yourself.

Tip: Having trouble reaching all the way to the floor? Elevate your hands on a steady surface, like the edge of a sturdy bench. You won’t have to reach as low in your squat, and you may be able to control your push-ups better!

Check out our full guide on How to Start Interval Training for some more ideas on HIIT workouts.

You can also check out our post “ The 20-Min HIIT Workout for Home ” for another living-room-friendly interval routine!

We love the Caped Crusader here at Nerd Fitness, so naturally we have The Batman Bodyweight Workout for you to try!

Bonus points if you somehow do this no-equipment workout in a cave, as that’s how Bruce Wayne would roll. [1]

This workout is separated into two days for you.

Here’s a video for the first day:

Batman No-Equipment Workout Day 1:

• Rolling squat tuck-up jumps: 5 reps
• Side-to-side push-ups: 5 reps
• Modified headstand push-ups: 5 reps
• Jump pull-up with tuck / Pull-up with Tuck-up: 5 reps
• Handstands against wall: 8 seconds

Here’s a video for the second day:

Batman No-Equipment Workout Day 2:

• ‘180 Degree’ jump turns: 5 reps
• Tuck front lever hold: 8 seconds
• Tuck back lever hold: 8 seconds
• Low frog hold: 8 seconds

This is a relatively advanced workout already, but if you want to progress to the next level, check out the main Batman Bodyweight Workout for tips on how to do just that.

The PLP is a progressive program in which you complete one additional rep of three exercises – Pull-Ups , Lunges, and Push-Ups – every day, for two months.

NOTE: This is NOT a beginner program, and should not be attempted unless you have been training consistently and can do multiple repetitions of pull-ups and push-ups with great form.

Like this perfect push-up:

And this perfect pull-up:

Here’s how the PLP Progression works:

• Pull-ups: 10 reps
• Lunges: 10 reps (each leg)
• Pull-ups: 11 reps
• Push-ups: 11 reps
• Lunges: 11 reps (each leg)
• Pull-ups: 12 reps
• Push-ups: 12 reps
• Lunges: 12 reps (each leg)

How long do you keep doing this?

As originally envisioned by Chad Waterbury, the PLP Workout lasts 60 days. [3]

Yeah…by the end of it, you’ll be doing more than 50 pull-ups.

There are two versions:

• If you can do 10 straight pull-ups: Start day 1 with 10 reps of each.
• If you cannot do 10 straight pull-ups: Start day 1 with 1 rep of each.

Complete your required reps each day in as many sets as you need, whenever you need to. The goal is to do it in as few sets as possible, but enough to complete each rep with proper form.

We’d like to throw our hat in the ring and introduce a third (dare we say, better?) version of this workout.

The Nerd Fitness PLP Workout

Here’s the thing, for most people pull-ups will be much harder than push-ups, which will be much harder than lunges.

Also, you may need more rest time in between workouts than continually adding reps and working out every day.

Here’s our updated version of this program:

• 20 lunges (each leg)
• 15 push-ups
• 10 pull-ups

Perform the workout 3 times per week, with a rest day in between.

Each successive week, add 5 reps to the lunges, 3 reps to the push-ups, and 1 rep to the pull-ups. So your week 2 would be 25 lunges, 18 push-ups, and 11 pull-ups. Week 3 would be 30 lunges, 21 push-ups, and 12 pull-ups, etc.

Rinse and repeat until you complete 8 weeks of the program!

If at any time, a movement feels way too easy, add an additional 5 reps to it and continue counting up from there.

Want to learn more? Check out my results on the PLP Workout .

Do you have a nearby playground? Why not work out there?! If you have kids, you can do it together. Or let them ignore you.

I’ll give you a Level One workout, and a Level Two. Check out The 20-Minute Playground Workout for some Level Three exercises.

Playground Workout Level One:

• Alternating step-ups: 20 reps (10 each leg)
• Elevated push-ups: 10 reps
• Swing rows: 10 reps
• Assisted lunges: 8 reps each leg
• Bent leg reverse crunches: 10 reps

Playground Workout Level Two:

• Bench jumps: 10 reps
• Lower incline push-ups: 10 reps
• Body rows: 10 reps
• Lunges: 8 reps each leg
• Straight leg reverse crunches: 10 reps

After you’ve gone through a complete set three times, go down the slide!

Can Home Workouts Build Muscle or Help With Weight Loss?

Throughout our Online Coaching Program , we get two common questions for those wanting to train at home:

• Can working out at home help me build muscle?
• Can working out at home help me lose weight?

The answer to both of these: yep !

Let’s tackle them one by one.

#1) Can working out at home help me build muscle?

You can 100% build muscle mass at home.

Just ask our friend Jimmy here:

Read more on how Jimmy turned into Spider-Man from home!

The trick is to follow a progressive overload strategy, as Coach Jim outlines in this video:

With progressive overload, we want to make our workouts more and more challenging, thus putting additional strain on our muscles.

So to build muscle with home workouts, focus on:

• Increasing your repetitions.
• Going close to failure (i.e. exercise is challenging enough you could only do 1-3 more reps)
• Performing more difficult variations (knee push-ups to push-ups).
• Increasing your time under tension (by going slower).

That will help you build strength and muscle from your casa.

#2) Can working out at home help me lose weight?

You can totally train at home for a successful weight loss strategy.

Again, we have a great example with one of our Online Coaching Clients , Sarah the Supermom:

The trick here is to couple your home workouts with adjustments to your nutrition.

We’re big believers that you can’t outrun your fork, so any successful weight loss plan will include a focus on building a healthy plate.

That will look something like this:

If you want some help adjusting your nutrition, I’ve got two great resources for you:

• The Nerd Fitness Guide to Healthy Eating . This massive resource will help you slowly adjust your nutrition, without forcing you to give up the food you love (yes, you can still eat pizza here and there). No more diets, instead we’ll work on building habits together.
• The Nerd Fitness TDEE Calculator . This article will help you understand your total daily energy expenditure (TDEE) and how to use that information to kick-start your fat loss progress.

How to Build Your Own At-Home Workout

We just reviewed 10 workouts you can do at home (plus one you can do in a park ).

You don’t have to stick to these though!

I have two resources to help you design your own no-equipment workout:

• The 42 Best Bodyweight Exercises : This guide will teach you how to perform the best bodyweight exercises – no equipment required! Check it out if you are unfamiliar with any of the movements referenced in today’s guide.
• How To Build Your Own Workout Routine : Once you’re comfortable with a handful of bodyweight exercises, use this guide to pull them all together into a full-body workout!

That should get you going on building a workout you can do in the comfort of your own home.

Want more? Alright, eager beaver, I got you.

We built TWO options for people just like you:

1) If you want step-by-step guidance, a custom workout program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program :

2) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know . It’ll help you start incorporating these bodyweight moves into your training.

For the Rebellion!

PS: If you were going to buy one piece of equipment to utilize in your home, a kettlebell would offer you a lot of versatility:

Photo Sources: Home Sweet Home 2 , good dog , The minifigures of this series are really beautiful , it’s a rap , my friend:) , Ekaterina Minaeva © 123RF.com, Hotel Room , af8images © 123RF.com, Tithi Luadthong © 123RF.com, Vintage House Bicycle ,

• You probably don’t want to actually do this workout in a cave. Hitting your head on a stalactite wouldn’t be fun.
• Check out Chad’s great post here .

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How to Concentrate on Your Homework

Last Updated: June 24, 2024 References

This article was co-authored by Josh Jones and by wikiHow staff writer, Megaera Lorenz, PhD . Josh Jones is the CEO and Founder of Test Prep Unlimited, a GMAT prep tutoring service. Josh built the world's first and only score guarantee program for private GMAT tutoring. He has presented at the QS World MBA Tour and designed math curricula for Chicago Public Schools. He has over 15 years of private tutoring and classroom teaching experience and a BA in Math from the University of Chicago. There are 15 references cited in this article, which can be found at the bottom of the page. This article has been viewed 437,438 times.

Focusing on homework can be tough, especially when you’d rather be doing anything else. Maybe your attention keeps wandering back to your phone, your stomach is growling, or you just want to put your head down and take a nap. The good news is that you can beat these distractions and get back on track with a few easy changes to your study routine.

Move around or stretch while you work.

• Try sitting on an exercise ball or wobbly chair when you’re doing your homework. The movement may help you stay focused.

Fuel up with water and healthy snacks.

• Apple slices with peanut butter
• Nuts, especially almonds
• Greek yogurt
• Fruit salad
• Dark chocolate

Put away anything that might make it hard to concentrate.

• Some people actually concentrate better with a little noise in the background. If it helps you to have some quiet music on, that’s totally fine! But if you find that it distracts you, turn it off.

Block distracting apps and websites on your computer or tablet.

• For example, you might need to block apps or websites like Facebook or YouTube while you’re working.
• If you get alerts or notifications on your device, turn them off so they won’t distract you. The last thing you need is your tablet blowing up with Facebook notifications while you’re trying to work!

Work on one assignment at a time.

• Don’t try to text your friends or have a conversation with a family member while you’re doing homework, either.

Break your assignments into smaller tasks.

• For example, if you’re supposed to read a book chapter and write a report, start by skimming the chapter headings for important points. Then, read the whole chapter and take notes. Next, make an outline for your report. After that, write the report, and finish up by checking it for mistakes.
• If you have more than one assignment to work on, make a to-do list and put the hardest or most important projects first.

Redirect your attention if you notice your mind wandering.

• It can help to pick a specific thing to focus on to bring yourself back to the present. For example, pay attention to your breathing or to any sounds you can hear around you.
• If you’re working with a friend or family member, ask them to help you stay on track. They can say something like, “Are you focused?” or tap you on the shoulder if they notice you getting distracted. [9] X Trustworthy Source Understood Nonprofit organization dedicated to resources and support to people with thinking differences, such as ADHD or dyslexia Go to source

Fidget with something to help you focus.

• Fidgets are great concentration aids for some people, but are distracting for others. Don’t keep using a fidget if it’s taking your mind off your work.

Turn your homework into a game to make it more fun.

• You can also turn it into a game with a friend or family member. For example, take turns quizzing each other and give points for each right answer. Whoever gets the most points wins the game.
• Or, if you’d rather not play a structured game, try making up a story about what you’re doing. For instance, if you’re studying history, imagine yourself living in the time period you’re learning about.

Try working with a study buddy.

• You could even get together with a small group. Trade notes, quiz each other, or just hang out quietly while you all do homework together.

Take a break at least once an hour.

• You can also use a timer to make sure your breaks don’t go on too long. Remember, the sooner you get back to work, the sooner you can get it done!
• If you’re feeling really restless, frustrated, or distracted, it’s okay to take a break ahead of schedule. Give yourself a few minutes to unwind, then try again.

Pick a time when you feel awake and rested if possible.

• Make it a routine to do your homework at the same time each day. For example, if you’re an evening person, try doing it right after supper every night. [16] X Research source Having a schedule will make your work feel less overwhelming.
• You can’t always choose the perfect time to do your homework, but having a routine can still help you get in the zone when it’s time to work! Once you pick a time, try to stick to it.

Study in a quiet, comfortable spot.

• If you’re studying at home with your family, ask them to keep it down while you work.
• Be careful studying in your room—if you use a space where you usually sleep or relax, it’ll be hard to get into homework mode! Set aside a spot just for homework, and don’t do your work in bed. [18] X Research source
• Finding a good study space can be tough, especially if there are other people around. If you can’t find a quiet spot, put on some noise-canceling headphones. Listen to white noise or peaceful music without vocals to help you tune out background sounds.

Organize your study supplies.

• If you like to nibble while you study, set your snacks out before you get started.
• If there’s stuff in your study space that you don’t need, take a few minutes to clean it up or put it away before you start working. Put completed assignments in their folders and throw away any trash.

Move to a new study spot if you’re feeling bored.

• Even changing your usual study space a little can help. For example, put up some new decorations or move to the other side of the dining table.
• It seems weird, but just the right amount of background noise can actually help you concentrate! That’s one reason some people work better in coffee shops or study halls.

Reward yourself with something fun when you’re done.

• For example, you could watch an episode of your favorite TV show, play a game you like, or call up a friend.

Supercharge Your Studying with this Expert Series

Expert Q&A

Reader Videos

• Try mindful meditation to help you focus and relax. [21] X Trustworthy Source Greater Good Magazine Journal published by UC Berkeley's Greater Good Science Center, which uses scientific research to promote happier living Go to source Look for mindful meditation videos online or use an app like Calm or Smiling Mind to help you practice. The more you practice, the easier it’ll be to use your mindfulness skills when you need them—like when you’re doing homework. Thanks Helpful 0 Not Helpful 0

Tips from our Readers

• Take detailed notes in class to help you. If you are able to, type on the computer rather than handwrite (it won't make your hand ache, and it's faster, so long as you don't get distracted). Also, don't wear your most casual clothes for homework, as this will relax you and will make you focus less. Don't look at how much more you have to do; look at what you've done already, as this will make your assignments seem less daunting.
• I used to have some trouble focusing on homework because I would always try to watch YouTube while doing it. It helped me to set a timer for 20 or so minutes and work on homework. Then I would take a 10 minute break. It helped me do homework without frying my brain.
• When rewarding yourself, don't reward yourself with television or games. Sometimes it'll turn into procrastination. Instead, reward yourself with small stretches or a favorite snack.
• If you need to use the bathroom or anything while you are working, assign a number of questions that you have to finish to use the bathroom. This will make you want to work harder!
• Put your phone on airplane mode. This will mute your phone and you will have to manually put it back to regular mode. Only switch it off when you're done with all your work.
• If you have something that you seriously don't want to do, take small 5-minute breaks between steps. This will calm your stress and help you concentrate more.

You Might Also Like

• ↑ https://learningcenter.unc.edu/tips-and-tools/movement-and-learning/
• ↑ https://www.sacap.edu.za/blog/applied-psychology/how-to-concentrate-on-studies/
• ↑ https://kidshealth.org/en/teens/focused.html
• ↑ https://www.commonsense.org/education/articles/5-ways-to-help-students-manage-digital-distractions-and-stay-on-track
• ↑ https://today.uconn.edu/2015/07/multitasking-increases-study-time-lowers-grades/#
• ↑ https://www.pbs.org/parents/thrive/tips-for-helping-your-child-focus-and-concentrate
• ↑ https://greatergood.berkeley.edu/article/item/how_to_focus_a_wandering_mind
• ↑ https://www.understood.org/en/learning-thinking-differences/child-learning-disabilities/add-adhd/how-to-improve-focus-in-kids
• ↑ https://www.understood.org/en/learning-thinking-differences/child-learning-disabilities/distractibility-inattention/child-trouble-focusing
• ↑ https://www.oxford-royale.com/articles/10-ways-fun-study/
• ↑ https://www.washburn.edu/academics/center-student-success/student-success-collaborative/Navigate-Study-Buddies.pdf
• ↑ https://time.com/3518053/perfect-break/
• ↑ https://www.uindy.edu/studentcounseling/files/studyingfromhomeduringcoronavirusdukekunshanu.pdf
• ↑ https://www.bbc.com/worklife/article/20210114-why-youre-more-creative-in-coffee-shops
• ↑ https://greatergood.berkeley.edu/article/item/how_to_practice_mindfulness_throughout_your_work_day

About This Article

To concentrate on your homework, start by settling into a quiet place and putting your phone away so it's not a distraction. Then, tackle your hardest or most time-consuming homework assignments first to get them out of the way. Try to finish each task before moving onto something else since jumping between assignments can disrupt your focus. Also, take 5-minute breaks every 30 minutes so your homework doesn't feel endless and you have something to look forward to. To learn how to stay motivated while doing your homework, scroll down! Did this summary help you? Yes No

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Daniel Wong

30 Tips to Stop Procrastinating and Find Motivation to Do Homework

Updated on June 6, 2023 By Daniel Wong 44 Comments

To stop procrastinating on homework, you need to find motivation to do the homework in the first place.

But first, you have to overcome feeling too overwhelmed to even start.

You know what it feels like when everything hits you at once, right?

You have three tests to study for and a math assignment due tomorrow.

And you’ve got a history report due the day after.

You tell yourself to get down to work. But with so much to do, you feel overwhelmed.

So you procrastinate.

You check your social media feed, watch a few videos, and get yourself a drink. But you know that none of this is bringing you closer to getting the work done.

Does this sound familiar?

Don’t worry – you are not alone. Procrastination is a problem that everyone faces, but there are ways around it.

By following the tips in this article, you’ll be able to overcome procrastination and consistently find the motivation to do the homework .

So read on to discover 30 powerful tips to help you stop procrastinating on your homework.

Enter your email below to download a PDF summary of this article. The PDF contains all the tips found here, plus  3 exclusive bonus tips that you’ll only find in the PDF.

How to stop procrastinating and motivate yourself to do your homework.

Procrastination when it comes to homework isn’t just an issue of laziness or a lack of motivation .

The following tips will help you to first address the root cause of your procrastination and then implement strategies to keep your motivation levels high.

1. Take a quiz to see how much you procrastinate.

The first step to changing your behavior is to become more self-aware.

How often do you procrastinate? What kinds of tasks do you tend to put off? Is procrastination a small or big problem for you?

To answer these questions, I suggest that you take this online quiz designed by Psychology Today .

2. Figure out why you’re procrastinating.

Procrastination is a complex issue that involves multiple factors.

Stop thinking of excuses for not doing your homework , and figure out what’s keeping you from getting started.

Are you procrastinating because:

• You’re not sure you’ll be able to solve all the homework problems?
• You’re subconsciously rebelling against your teachers or parents?
• You’re not interested in the subject or topic?
• You’re physically or mentally tired?
• You’re waiting for the perfect time to start?
• You don’t know where to start?

Once you’ve identified exactly why you’re procrastinating, you can pick out the tips in this article that will get to the root of the problem.

3. Write down what you’re procrastinating on.

Students tend to procrastinate when they’re feeling stressed and overwhelmed.

But you might be surprised to discover that simply by writing down the specific tasks you’re putting off, the situation will feel more manageable.

It’s a quick solution, and it makes a real difference.

Give it a try and you’ll be less likely to procrastinate.

4. Put your homework on your desk.

Here’s an even simpler idea.

Many times, the hardest part of getting your homework done is getting started.

It doesn’t require a lot of willpower to take out your homework and put it on your desk.

But once it’s sitting there in front of you, you’ll be much closer to actually getting down to work.

5. Break down the task into smaller steps.

This one trick will make any task seem more manageable.

For example, if you have a history report to write, you could break it down into the following steps:

• Read the history textbook
• Do online research
• Organize the information
• Create an outline
• Write the introduction
• Write the body paragraphs
• Write the conclusion
• Edit and proofread the report

Focus on just one step at a time. This way, you won’t need to motivate yourself to write the whole report at one go.

This is an important technique to use if you want to study smart and get more done .

6. Create a detailed timeline with specific deadlines.

As a follow-up to Point #5, you can further combat procrastination by creating a timeline with specific deadlines.

Using the same example above, I’ve added deadlines to each of the steps:

• Jan 30 th : Read the history textbook
• Feb 2 nd : Do online research
• Feb 3 rd : Organize the information
• Feb 5 th : Create an outline
• Feb 8 th : Write the introduction
• Feb 12 th : Write the body paragraphs
• Feb 14 th : Write the conclusion
• Feb 16 th : Edit and proofread the report

Assigning specific dates creates a sense of urgency, which makes it more likely that you’ll keep to the deadlines.

7. Spend time with people who are focused and hardworking.

Jim Rohn famously said that you’re the average of the five people you spend the most time with.

If you hang out with people who are motivated and hardworking, you’ll become more like them.

Likewise, if you hang out with people who continually procrastinate, you’ll become more like them too.

Motivation to do homework naturally increases when you surround yourself with the right people.

So choose your friends wisely. Find homework buddies who will influence you positively to become a straight-A student who leads a balanced life.

That doesn’t mean you can’t have any fun! It just means that you and your friends know when it’s time to get down to work and when it’s time to enjoy yourselves.

8. Tell at least two or three people about the tasks you plan to complete.

When you tell others about the tasks you intend to finish, you’ll be more likely to follow through with your plans.

This is called “accountability,” and it kicks in because you want to be seen as someone who keeps your word.

So if you know about this principle, why not use it to your advantage?

You could even ask a friend to be your accountability buddy. At the beginning of each day, you could text each other what you plan to work on that day.

Then at the end of the day, you could check in with each other to see if things went according to plan.

9. Change your environment .

Maybe it’s your environment that’s making you feel sluggish.

When you’re doing your homework, is your super-comfortable bed just two steps away? Or is your distracting computer within easy reach?

If your environment is part of your procrastination problem, then change it.

Sometimes all you need is a simple change of scenery. Bring your work to the dining room table and get it done there. Or head to a nearby café to complete your report.

10. Talk to people who have overcome their procrastination problem.

If you have friends who consistently win the battle with procrastination, learn from their experience.

What was the turning point for them? What tips and strategies do they use? What keeps them motivated?

Find all this out, and then apply the information to your own situation.

11. Decide on a reward to give yourself after you complete your task.

“Planned” rewards are a great way to motivate yourself to do your homework.

The reward doesn’t have to be something huge.

For instance, you might decide that after you finish 10 questions of your math homework, you get to watch your favorite TV show.

Or you might decide that after reading one chapter of your history textbook, you get to spend 10 minutes on Facebook.

By giving yourself a reward, you’ll feel more motivated to get through the task at hand.

12. Decide on a consequence you’ll impose on yourself if you don’t meet the deadline.

It’s important that you decide on what the consequence will be before you start working toward your goal.

As an example, you could tell your younger brother that you’ll give him $1 for every deadline you don’t meet (see Point #6).

Or you could decide that you’ll delete one game from your phone for every late homework submission.

Those consequences would probably be painful enough to help you get down to work, right?

13. Visualize success.

Take 30 seconds and imagine how you’ll feel when you finish your work.

What positive emotions will you experience?

Will you feel a sense of satisfaction from getting all your work done?

Will you relish the extra time on your hands when you get your homework done fast and ahead of time?

This simple exercise of visualizing success may be enough to inspire you to start doing your assignment.

14. Visualize the process it will take to achieve that success.

Even more important than visualizing the outcome is visualizing the process it will take to achieve that outcome.

Research shows that focusing on the process is critical to success. If you’re procrastinating on a task, take a few moments to think about what you’ll need to do to complete it.

Visualize the following:

• What resources you’ll need
• Who you can turn to for help
• How long the task will take
• Where you’ll work on the task
• The joy you’ll experience as you make progress

This kind of visualization is like practice for your mind.

Once you understand what’s necessary to achieve your goal, you’ll find that it’s much easier to get down to work with real focus. This is key to doing well in school .

15. Write down why you want to complete the task.

You’ll be more motivated when you’re clear about why you want to accomplish something.

To motivate yourself to do your homework, think about all the ways in which it’s a meaningful task.

So take a couple of minutes to write down the reasons. Here are some possible ones:

• Learn useful information
• Master the topic
• Enjoy a sense of accomplishment when you’ve completed the task
• Become a more focused student
• Learn to embrace challenges
• Fulfill your responsibility as a student
• Get a good grade on the assignment

16. Write down the negative feelings you’ll have if you don’t complete the task.

If you don’t complete the assignment, you might feel disappointed or discouraged. You might even feel as if you’ve let your parents or your teacher – or even yourself – down.

It isn’t wise to dwell on these negative emotions for too long. But by imagining how you’ll feel if you don’t finish the task, you’ll realize how important it is that you get to work.

17. Do the hardest task first.

Most students will choose to do the easiest task first, rather than the hardest one. But this approach isn’t effective because it leaves the worst for last.

It’s more difficult to find motivation to do homework in less enjoyable subjects.

As Brian Tracy says , “Eat that frog!” By this, he means that you should always get your most difficult task out of the way at the beginning of the day.

If math is your least favorite subject, force yourself to complete your math homework first.

After doing so, you’ll feel a surge of motivation from knowing it’s finished. And you won’t procrastinate on your other homework because it will seem easier in comparison.

(On a separate note, check out these tips on how to get better at math if you’re struggling.)

18. Set a timer when doing your homework.

I recommend that you use a stopwatch for every homework session. (If you prefer, you could also use this online stopwatch or the Tomato Timer .)

Start the timer at the beginning of the session, and work in 30- to 45-minute blocks.

Using a timer creates a sense of urgency, which will help you fight off your urge to procrastinate.

When you know you only have to work for a short session, it will be easier to find motivation to complete your homework.

Tell yourself that you need to work hard until the timer goes off, and then you can take a break. (And then be sure to take that break!)

19. Eliminate distractions.

Here are some suggestions on how you can do this:

• Delete all the games and social media apps on your phone
• Turn off all notifications on your phone
• Mute your group chats
• Archive your inactive chats
• Turn off your phone, or put it on airplane mode
• Put your phone at least 10 feet away from you
• Turn off the Internet access on your computer
• Use an app like Freedom to restrict your Internet usage
• Put any other distractions (like food, magazines and books unrelated to your homework) at the other end of the room
• Unplug the TV
• Use earplugs if your surroundings are noisy

20. At the start of each day, write down the two to three Most Important Tasks (MITs) you want to accomplish.

This will enable you to prioritize your tasks. As Josh Kaufman explains , a Most Important Task (MIT) is a critical task that will help you to get significant results down the road.

Not all tasks are equally important. That’s why it’s vital that you identify your MITs, so that you can complete those as early in the day as possible.

What do you most need to get done today? That’s an MIT.

Get to work on it, then feel the satisfaction that comes from knowing it’s out of the way.

21. Focus on progress instead of perfection.

Perfectionism can destroy your motivation to do homework and keep you from starting important assignments.

Some students procrastinate because they’re waiting for the perfect time to start.

Others do so because they want to get their homework done perfectly. But they know this isn’t really possible – so they put off even getting started.

What’s the solution?

To focus on progress instead of perfection.

There’s never a perfect time for anything. Nor will you ever be able to complete your homework perfectly. But you can do your best, and that’s enough.

So concentrate on learning and improving, and turn this into a habit that you implement whenever you study .

22. Get organized.

Procrastination is common among students who are disorganized.

When you can’t remember which assignment is due when or which tests you have coming up, you’ll naturally feel confused. You’ll experience school- and test-related stress .

This, in turn, will lead to procrastination.

That’s why it’s crucial that you get organized. Here are some tips for doing this:

• Don’t rely on your memory ; write everything down
• Keep a to-do list
• Use a student planner
• Use a calendar and take note of important dates like exams, project due dates, school holidays , birthdays, and family events
• At the end of each day, plan for the following day
• Use one binder or folder for each subject or course
• Do weekly filing of your loose papers, notes, and old homework
• Throw away all the papers and notes you no longer need

23. Stop saying “I have to” and start saying “I choose to.”

When you say things like “I have to write my essay” or “I have to finish my science assignment,” you’ll probably feel annoyed. You might be tempted to complain about your teachers or your school .

What’s the alternative?

To use the phrase “I choose to.”

The truth is, you don’t “have” to do anything.

You can choose not to write your essay; you’ll just run the risk of failing the class.

You can choose not to do your science assignment; you’ll just need to deal with your angry teacher.

When you say “I choose to do my homework,” you’ll feel empowered. This means you’ll be more motivated to study and to do what you ought to.

24. Clear your desk once a week.

Clutter can be demotivating. It also causes stress , which is often at the root of procrastination.

Hard to believe? Give it a try and see for yourself.

By clearing your desk, you’ll reduce stress and make your workspace more organized.

So set a recurring appointment to organize your workspace once a week for just 10 minutes. You’ll receive huge benefits in the long run!

25. If a task takes two minutes or less to complete, do it now.

This is a principle from David Allen’s bestselling book, Getting Things Done .

You may notice that you tend to procrastinate when many tasks pile up. The way to prevent this from happening is to take care of the small but important tasks as soon as you have time.

Here are some examples of small two-minute tasks that you should do once you have a chance:

• Replying to your project group member’s email
• Picking up anything on the floor that doesn’t belong there
• Asking your parents to sign a consent form
• Filing a graded assignment
• Making a quick phone call
• Writing a checklist
• Sending a text to schedule a meeting
• Making an online purchase that doesn’t require further research

26. Finish one task before starting on the next.

You aren’t being productive when you switch between working on your literature essay, social studies report, and physics problem set – while also intermittently checking your phone.

Research shows that multitasking is less effective than doing one thing at a time. Multitasking may even damage your brain !

When it comes to overcoming procrastination, it’s better to stick with one task all the way through before starting on the next one.

You’ll get a sense of accomplishment when you finish the first assignment, which will give you a boost of inspiration as you move on to the next one.

27. Build your focus gradually.

You can’t win the battle against procrastination overnight; it takes time. This means that you need to build your focus progressively.

If you can only focus for 10 minutes at once, that’s fine. Start with three sessions of 10 minutes a day. After a week, increase it to three sessions of 15 minutes a day, and so on.

As the weeks go by, you’ll become far more focused than when you first started. And you’ll soon see how great that makes you feel.

28. Before you start work, write down three things you’re thankful for.

Gratitude improves your psychological health and increases your mental strength .

These factors are linked to motivation. The more you practice gratitude, the easier it will be to find motivation to do your homework. As such, it’s less likely that you’ll be a serial procrastinator.

Before you get down to work for the day, write down three things you’re thankful for. These could be simple things like good health, fine weather, or a loving family.

You could even do this in a “gratitude journal,” which you can then look back on whenever you need a shot of fresh appreciation for the good things in your life.

Either way, this short exercise will get you in the right mindset to be productive.

29. Get enough sleep.

For most people, this means getting 7 to 9 hours of sleep every night. And teenagers need 8 to 10 hours of sleep a night to function optimally.

What does sleep have to do with procrastination?

More than you might realize.

It’s almost impossible to feel motivated when you’re tired. And when you’re low on energy, your willpower is depleted too.

That’s why you give in to the temptation of Facebook, Instagram, and YouTube videos more easily when you’re sleep-deprived.

Here are ways to get more sleep , and sleep better too:

• Create a bedtime routine
• Go to sleep at around the same time every night
• Set a daily alarm as a reminder to go to bed
• Exercise regularly (but not within a few hours of bedtime)
• Make your bedroom as dark as possible
• Remove or switch off all electronic devices before bedtime
• Avoid caffeine at least six hours before bedtime
• Use an eye mask and earplugs

30. Schedule appointments with yourself to complete your homework.

These appointments are specific blocks of time reserved for working on a report, assignment, or project. Scheduling appointments is effective because it makes the task more “official,” so you’re more likely to keep the appointment.

For example, you could schedule appointments such as:

• Jan 25 th , 4:00 pm – 5:30 pm: Math assignment
• Jan 27 th , 3:00 pm – 4:00 pm: Online research for social studies project
• Jan 28 th , 4:30 pm – 5:00 pm: Write introduction for English essay

Transform homework procrastination into homework motivation

Procrastination is a problem we all face.

But given that you’ve read all the way to here, I know you’re committed to overcoming this problem.

And now that you’re armed with these tips, you have all the tools you need to become more disciplined and focused .

By the way, please don’t feel as if you need to implement all the tips at once, because that would be too overwhelming.

Instead, I recommend that you focus on just a couple of tips a week, and make gradual progress. No rush!

Over time, you’ll realize that your habit of procrastination has been replaced by the habit of getting things done.

Now’s the time to get started on that process of transformation. 🙂

Like this article? Please share it with your friends.

Images: Student and books , Homework , Group of students , Consequences , Why , Writing a list , Organized desk , Gratitude

January 19, 2016 at 11:53 am

Ur tips are rlly helpful. Thnkyou ! 🙂

January 19, 2016 at 1:43 pm

You’re welcome 🙂

August 29, 2018 at 11:21 am

Thanks very much

February 19, 2019 at 1:38 pm

The funny thing is while I was reading the first few steps of this article I was procrastinating on my homework….

November 12, 2019 at 12:44 pm

same here! but now I actually want to get my stuff done… huh

December 4, 2022 at 11:35 pm

May 30, 2023 at 6:26 am

October 25, 2023 at 11:35 am

fr tho i totally was but now I’m actually going to get started haha

June 6, 2020 at 6:04 am

I love your articles

January 21, 2016 at 7:07 pm

Thanks soo much. It’s almost like you could read my mind- when I felt so overwhelmed with the workload heap I had created for myself by procrastination, I know feel very motivated to tackle it out completely and replace that bad habit with the wonderful tips mentioned here! 🙂

January 21, 2016 at 8:04 pm

I’m glad to help 🙂

January 25, 2016 at 3:09 pm

You have shared great tips here. I especially like the point “Write down why you want to complete the task” because it is helpful to make us more motivated when we are clear about our goals

January 25, 2016 at 4:51 pm

Glad that you found the tips useful, John!

January 29, 2016 at 1:22 am

Thank you very much for your wonderful tips!!! ☺☺☺

January 29, 2016 at 10:41 am

It’s my joy to help, Kabir 🙂

February 3, 2016 at 12:57 pm

Always love your articles. Keep them up 🙂

February 3, 2016 at 1:21 pm

Thanks, Matthew 🙂

February 4, 2016 at 1:40 pm

There are quite a lot of things that you need to do in order to come out with flying colors while studying in a university away from your homeland. Procrastinating on homework is one of the major mistakes committed by students and these tips will help you to avoid them all and make yourself more efficient during your student life.

February 4, 2016 at 1:58 pm

Completely agreed, Leong Siew.

October 5, 2018 at 12:52 am

Wow! thank you very much, I love it .

November 2, 2018 at 10:45 am

You are helping me a lot.. thank you very much….😊

November 6, 2018 at 5:19 pm

I’m procrastinating by reading this

November 29, 2018 at 10:21 am

January 8, 2021 at 3:38 am

March 3, 2019 at 9:12 am

Daniel, your amazing information and advice, has been very useful! Please keep up your excellent work!

April 12, 2019 at 11:12 am

We should stop procrastinating.

September 28, 2019 at 5:19 pm

Thank you so much for the tips:) i’ve been procrastinating since i started high schools and my grades were really bad “F” but the tips have made me a straight A student again.

January 23, 2020 at 7:43 pm

Thanks for the tips, Daniel! They’re really useful! 😁

April 10, 2020 at 2:15 pm

I have always stood first in my class. But procrastination has always been a very bad habit of mine which is why I lost marks for late submission .As an excuse for finding motivation for studying I would spend hours on the phone and I would eventually procrastinate. So I tried your tips and tricks today and they really worked.i am so glad and thankful for your help. 🇮🇳Love from India🇮🇳

April 15, 2020 at 11:16 am

Well I’m gonna give this a shot it looks and sounds very helpful thank you guys I really needed this

April 16, 2020 at 9:48 pm

Daniel, your amazing information and advice, has been very useful! keep up your excellent work! May you give more useful content to us.

May 6, 2020 at 5:03 pm

nice article thanks for your sharing.

May 20, 2020 at 4:49 am

Thank you so much this helped me so much but I was wondering about like what if you just like being lazy and stuff and don’t feel like doing anything and you don’t want to tell anyone because you might annoy them and you just don’t want to add your problems and put another burden on theirs

July 12, 2020 at 1:55 am

I’ve read many short procrastination tip articles and always thought they were stupid or overlooking the actual problem. ‘do this and this’ or that and that, and I sit there thinking I CAN’T. This article had some nice original tips that I actually followed and really did make me feel a bit better. Cheers, diving into what will probably be a 3 hour case study.

August 22, 2020 at 10:14 pm

Nicely explain each tips and those are practical thanks for sharing. Dr.Achyut More

November 11, 2020 at 12:34 pm

Thanks a lot! It was very helpful!

November 15, 2020 at 9:11 am

I keep catching myself procrastinating today. I started reading this yesterday, but then I realized I was procrastinating, so I stopped to finish it today. Thank you for all the great tips.

November 30, 2020 at 5:15 pm

Woow this is so great. Thanks so much Daniel

December 3, 2020 at 3:13 am

These tips were very helpful!

December 18, 2020 at 11:54 am

Procrastination is a major problem of mine, and this, this is very helpful. It is very motivational, now I think I can complete my work.

December 28, 2020 at 2:44 pm

Daniel Wong: When you’re doing your homework, is your super-comfortable bed just two steps away? Me: Nope, my super-comfortable bed is one step away. (But I seriously can’t study anywhere else. If I go to the dining table, my mum would be right in front of me talking loudly on the phone with colleagues and other rooms is an absolute no. My mum doesn’t allow me to go outside. Please give me some suggestions. )

September 19, 2022 at 12:14 pm

I would try and find some noise cancelling headphones to play some classical music or get some earbuds to ignore you mum lol

March 1, 2021 at 5:46 pm

Thank you very much. I highly appreciate it.

May 12, 2023 at 3:38 am

This is great advice. My little niece is now six years old and I like to use those nice cheap child friendly workbooks with her. This is done in order to help her to learn things completely on her own. I however prefer to test her on her own knowledge however. After a rather quick demonstration in the lesson I then tend to give her two simple questions to start off with. And it works a treat. Seriously. I love it. She loves it. The exam questions are for her to answer on her own on a notepad. If she can, she will receive a gold medal and a box of sweets. If not she only gets a plastic toy. We do this all the time to help her understand. Once a week we spend up to thirty minutes in a math lesson on this technique for recalling the basic facts. I have had a lot of great success with this new age technique. So I’m going to carry on with it for now.

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At Home Workouts

THE ULTIMATE AT HOME WORKOUT GUIDE

Many people underestimate the power of at-home workouts, believing that they lack the equipment or space to make meaningful progress.

But I’m here to tell you that with the right approach, your home can become your ultimate fitness sanctuary.

In this comprehensive guide to at-home workouts, we’ll shatter those doubts and show you how to maximize your results with minimal equipment and space.

Whether you’re aiming to build strength, sculpt your physique, or simply stay active, there’s a workout routine tailored to your needs.

From debunking common myths about home fitness to providing practical tips for optimizing your setup, this guide has everything you need to crush your goals without ever leaving the comfort of your home.

Get ready to redefine what’s possible and unleash your full potential with at-home workouts. Here’s what we’ll cover:

1) ARE AT HOME WORKOUTS AS EFFECTIVE AS THE GYM?

Are at-home workouts as effective as hitting the gym? It’s a question that’s been debated time and time again but let me set the record straight.

First off, effectiveness isn’t solely determined by the setting.

It’s about the quality of your workouts and your commitment to them.

Sure, the gym offers an array of equipment and facilities, but don’t underestimate what you can accomplish at home.

In fact, with the right exercises and intensity, you can achieve remarkable results right in your living room.

Think bodyweight exercises are limited? Think again.

Moves like Push-Ups, Pull-Ups, and Squats can target multiple muscle groups and build serious strength.

Moreover, at-home workouts offer convenience and flexibility that the gym can’t match.

No need to commute or wait for equipment; you can squeeze in a sweat session whenever it fits your schedule.

That said, there are some limitations to consider.

Without access to heavy weights or machines, you may find it challenging to progress beyond a certain point.

But fear not—there are plenty of creative ways to add resistance and intensity to your home workouts, from using resistance bands to incorporating plyometrics.

In the end, whether at home or in the gym, the key to success lies in consistency, intensity, and smart programming.

2) WHAT ARE THE BEST HOME WORKOUTS TO BUILD MUSCLE ?

There’s a common misconception that building serious muscle requires heavy barbells and stacks of dumbbells.

But here’s the truth: you can sculpt a powerful physique using just your bodyweight.

I’m about to bust that myth wide open.

I’m going to delve into a full-body approach, kicking things off with lower body exercises that incorporate both anterior and posterior movements.

Then we’ll seamlessly transition into a mix of push and pull movements for the upper body.

Ready to get started?

1 1/2 BOTTOMED OUT SQUATS

HOW TO DO THE 1 1/2 BOTTOMED OUT SQUAT: 

• Start by standing with your feet shoulder-width apart.
• Now, lower yourself into a squat position, aiming to go as deep as your range of motion allows while keeping your feet flat on the floor.
• Once you’ve reached the bottom, come up halfway, then immediately lower back down into the deepest part of the squat before finally standing up fully.

WHAT MAKES IT EFFECTIVE:  This exercise is designed to target the often-neglected range of motion in squats: the parallel-to-below-parallel range. Strengthening this area is crucial as it’s typically the weakest point in the squat movement.

HOW TO DO THE JUMP SQUAT: 

• Sink down into a squat, then powerfully spring up, jumping as high as you can.
• As you land, quickly return to a squat position and repeat the movement for the desired number of repetitions.

WHAT MAKES IT EFFECTIVE:  Jump squats combine the benefits of squatting with explosive power, engaging multiple muscle groups and improving both strength and agility.

ALTERNATING KICKSTAND HEEL TOUCH SQUAT

HOW TO DO THE ALTERNATING KICKSTAND HEEL TOUCH SQUAT: 

• To perform Alternating Kickstand Heel Touch Squats, start by standing with one foot slightly behind you, toes touching the ground for support, while executing a single-leg squat with the other leg.
• Aim to lower your body while keeping the supporting heel in contact with the ground, then alternate legs for each repetition to maintain balance and stability throughout the movement.

WHAT MAKES IT EFFECTIVE:  This exercise effectively targets the lower body’s posterior chain by engaging muscles such as the glutes, hamstrings, and lower back through the single-leg squat motion combined with the stability challenge of the kickstand position.

ALTERNATING SPRINTER LUNGE

HOW TO DO THE ALTERNATING SPRINTER LUNGE: 

• Begin by standing with your feet hip-width apart, then step one foot back into a lunge position with the rear knee hovering above the ground, ensuring both knees form 90-degree angles.
• Make sure neither knee touches the ground.
• Explosively switch legs, bringing the back leg forward and sending the opposite leg back into a lunge position.
• Continue alternating legs for each repetition while maintaining a smooth and controlled movement pattern.

WHAT MAKES IT EFFECTIVE:  Leaning forward in the lunge position shifts the focus from primarily engaging the quadriceps to targeting the glutes more intensely, transforming the exercise into one that emphasizes the posterior chain.

POWER PUSHAWAY

HOW TO DO THE POWER PUSHAWAY: 

• Begin in a starting position with your hands slightly wider than shoulder-width apart, firmly pressing into the ground.
• Keep your body on your toes with knees bent and hips back.
• Extend your arms fully, pushing yourself back.
• Then, lower yourself down and forward in a controlled manner, ensuring your elbows remain close to your body.
• Push backward to return to the starting position and repeat the movement for the desired number of repetitions.

WHAT MAKES IT EFFECTIVE:  This exercise targets the shoulders similarly to the Handstand Pushup, albeit with less emphasis on lifting one’s entire bodyweight off the ground, yet still effectively engages the muscles.

COBRA PUSHUP

HOW TO DO THE COBRA PUSHUP: 

• Begin by lying face down on the ground with your palms planted next to your chest, elbows tucked close to your body.
• Push through your hands to lift your body off the ground – Make to sure keep your hips and thighs above the floor.
• Ensure your arms are fully extended as you reach the top of the movement, then lower yourself back down in a controlled manner to complete one repetition.

WHAT MAKES IT EFFECTIVE:  This exercise targets the muscles of the upper body, particularly the chest, shoulders, and triceps, while also engaging the muscles of the lower back and core for stabilization.

SEATED PULLUP

HOW TO DO THE SEATED PULLUP: 

• Position yourself below a broomstick placed atop two pieces of furniture, such as couches or chair edges, ensuring the stick is secure.
• With knees slightly bent and feet planted on the ground, grasp the broomstick with palms facing away from you, then pull your chest towards the stick while lifting your hips off the floor.
• Lower yourself back down in a controlled manner to complete one repetition, engaging the muscles of the back and arms throughout the movement.

WHAT MAKES IT EFFECTIVE:  This exercise engages multiple muscle groups, including the latissimus dorsi, rhomboids, and biceps, promoting strength and muscular development in the upper body.

BODYWEIGHT SLIDING PULLDOWN (BEGINNER)

HOW TO DO THE BODYWEIGHT SLIDING PULLDOWN: 

• To perform the Bodyweight Sliding Pulldown, start on all fours with your knees positioned on a towel placed on a smooth floor surface.
• Ensure that your feet are lifted off the ground.
• Next, pull your knees towards your arms while maintaining stability.
• Engage your latissimus dorsi muscles throughout this movement.
• Slide your knees back out to the starting position. Remember to use a slick surface such as hardwood or tile to facilitate smoother sliding action.

WHAT MAKES IT EFFECTIVE:  As the knees are pulled towards the arms, the back muscles engage to stabilize and execute the movement, resulting in increased strength and muscular development in the back region. Additionally, the sliding action allows for a smooth and controlled range of motion, further enhancing the effectiveness of the exercise.

REVERSE CORKSCREW

HOW TO DO THE REVERSE CORKSCREW: 

• Start by reclining with your arms extended to the sides for stability and your legs raised straight up into the air.
• Initiate the movement by lifting your hips off the ground and twisting them slightly to one side while bringing your legs towards that side.
• Return to the center position before repeating the motion to the other side.
• Ensure to engage the lower abdominal muscles throughout the movement to maintain stability and control.

WHAT MAKES IT EFFECTIVE:  Adding a rotational element to engage the obliques enhances the effectiveness of the exercise.

If you’re looking for a complete full body home workout , check out this full guide for the best home exercises to build muscle.

3) WHAT ARE THE BEST HOME WORKOUTS FOR WEIGHT LOSS ?

Looking for a quick, effective fat-burning workout you can do at home?

Look no further!

This routine is suitable for all fitness levels, experience levels, and requires no equipment.

With high-intensity bodyweight exercises targeting major muscle groups, it’s designed to boost metabolism and torch fat fast.

Whether you’re a beginner or advanced, this workout promises to leave you feeling totally spent and seeing results in no time!

Just like the workout above, we’ll start with lower body and progress to the upper body.

SPLIT SQUAT LATERAL HOPS

HOW TO DO THE SPLIT SQUAT LATERAL HOP: 

• Begin in a split squat position with your left leg forward.
• Jump your feet into split squats in a left-right-left pattern, then hop laterally while maintaining the split squat position.
• Reverse the movement to perform split squats with your right leg forward, then repeat the sequence.

WHAT MAKES IT EFFECTIVE:  Split squat lateral hops effectively target the lower body by combining dynamic split squat movements with plyometric lateral hops, engaging multiple muscle groups to promote strength, power, agility, and cardiovascular endurance.

PRISONER WALK UPS

HOW TO DO THE PRISONER WALK UP: 

• To execute Prisoner Walk Ups, start by kneeling with your hands behind your head and arms extended out to the sides.
• Next, rise into a squat position one leg at a time, ensuring to keep your knees bent throughout the movement.
• Finally, return to the starting position by lowering one knee to the floor at a time.

WHAT MAKES IT EFFECTIVE:  This exercise targets the lower body and engages the core muscles for stability and control.

SIDEWINDERS

HOW TO DO THE SIDEWINDER: 

• Begin by standing with your feet wider than shoulder-width apart in a squat position, with your arms extended out in front of you parallel to the floor and your hands clasped together.
• Next, rotate your arms and body towards the left, lowering your left knee to the floor, and then rotate towards the right, lowering your right knee to the floor while maintaining the squat position.
• Repeat this rotational movement from side to side to engage the core muscles and promote flexibility in the hips and lower body.

WHAT MAKES IT EFFECTIVE:  By performing rotational movements while in a squat position, this exercise targets muscles such as the quadriceps, hamstrings, glutes, and hip abductors, enhancing strength and endurance in the lower body.

STEP THROUGH PUSHUPS

HOW TO DO STEP THROUGH PUSHUPS: 

• Start in a pushup position, then complete a pushup and bring your left leg across and under your body, touching your left foot to the floor next to the right side of your body.
• Return to the starting position, perform another pushup, and repeat the movement with your right leg.

WHAT MAKES IT EFFECTIVE:  By incorporating a dynamic leg movement between pushups, this exercise adds an extra challenge to the traditional pushup, increasing the intensity and requiring greater stabilization from the upper body muscles.

PUSHUP TOE TAPS

HOW TO DO PUSHUP TOE TAPS: 

• Begin in a pushup position and complete a pushup.
• Then, reach your right hand back to touch your left toe while maintaining stability and balance.
• Return to the pushup position and perform another pushup.
• Next, reach your left hand back to touch your right toe.
• Repeat this sequence, alternating between touching each toe after each pushup.

WHAT MAKES IT EFFECTIVE:  This exercise not only targets the muscles traditionally engaged in pushups, such as the chest, shoulders, and triceps, but also activates the core and requires additional coordination and stability to perform the toe taps, thus providing a comprehensive upper body workout.

HOVER PULSES

HOW TO DO HOVER PULSES: 

• Start in a push-up position with your hands placed slightly wider than shoulder-width apart and your body in a straight line from head to heels.
• Lower your body towards the ground until your chest is just above the floor, then hold this position (hover) while pulsing up and down slightly.
• Maintain tension in your chest, shoulders, and triceps throughout the movement.
• Repeat for the desired number of repetitions.

WHAT MAKES IT EFFECTIVE:  This exercise challenges the muscles of the upper body, particularly the chest, shoulders, and triceps, while also engaging the core for stability.

Want more exercises to burn fat from the comfort of your home?  Here’s our full guide on the best home workouts for weight loss .

4) WHAT ARE THE BEST HOME WORKOUTS FOR BICEPS AND TRICEPS?

In the era of home workouts and limited gym and fitness studios access, achieving bigger biceps and triceps is still within reach.

Don’t let the absence of traditional equipment deter you— body weight and resistance bands are the solution!

Here are my picks for the best home exercises for biceps and triceps:

RESISTANCE BAND NO MONEY CURL

HOW TO DO THE RESISTANCE BAND NO MONEY CURL: 

• Start by standing with your feet hip-width apart and holding a resistance band in both hands with your palms facing up.
• Maintain proximity of your elbows to your sides and ensure your upper arms remain still during the exercise.
• Begin by flexing your elbows to curl the band towards your shoulders, focusing on the inner portion of the biceps.
• As you lift the band to shoulder height, you’ll also engage your rotator cuff muscles due to the resisted external rotation.
• For an added challenge, try extending the time under tension by controlling the speed of both the lifting and lowering phases of the exercise.

WHAT MAKES IT EFFECTIVE:  With the No Money Curl, you’re not only experiencing resistance during flexion and supination but also during external rotation.

RESISTANCE BAND DRAG CURL

HOW TO DO THE RESISTANCE BAND DRAG CURL: 

• Stand at the center of a resistance band, maintaining a hip-width distance between your feet.
• Grasp one end of the band in each hand with your palms facing upwards and your arms fully extended downwards by your sides.
• With elbows close to your body, slowly bend them and pull the bands up towards your shoulders, dragging them along your torso.
• Focus on squeezing your biceps at the top of the movement, then slowly lower the bands back down to the starting position while maintaining tension.

WHAT MAKES IT EFFECTIVE:  By keeping the elbows close to the body and dragging the resistance bands along the torso during the curling motion, this classic biceps exercise allows for a more focused and intense contraction of the biceps, promoting greater muscle activation and growth.

RESISTANCE BAND HAMMER CURL

HOW TO DO THE RESISTANCE BAND HAMMER CURL: 

• Start by positioning yourself in the middle of a resistance band, ensuring your feet are hip-width apart.
• Grasp one end of the band in each hand with your palms facing each other (in a neutral grip), arms fully extended down by your sides, and elbows close to your body.
• Keeping your wrists straight, slowly curl the bands up towards your shoulders, maintaining tension in the bands throughout the movement.
• Squeeze your biceps at the top of the movement, then slowly lower the bands back down to the starting position while maintaining control.

WHAT MAKES IT EFFECTIVE:  The Resistance Band Hammer Curl effectively targets the biceps brachii muscle group, promoting development and strength due to its ability to maintain constant tension throughout the movement.

WEIGHTED DIPS

HOW TO DO WEIGHTED DIPS: 

• Wear your backpack with added weight to increase muscle hypertrophy.
• If you don’t have a dip station, you can use a pair of sturdy chairs or an L-shaped kitchen counter.
• Ensure to maintain an upright position during the exercise, as this shifts the focus to the triceps rather than the chest, maximizing the effectiveness of the exercise.

WHAT MAKES IT EFFECTIVE:  By maintaining an upright position during the exercise, the emphasis is placed squarely on the triceps, allowing for a more focused and intense contraction.

TRICEPS PUSHDOWNS

HOW TO DO THE TRICEPS PUSHDOWN: 

• Attach the bands or collars to a sturdy overhead anchor point, such as a pull-up bar.
• Begin with your hands at shoulder height or the top of your chest height, ensuring that your arms form a 90-degree angle.
• Keep your upper arms close to your sides throughout the movement.
• Push the bands or collars down towards the ground until your arms are fully extended, focusing on contracting your triceps.
• Slowly return to the starting position and repeat for the desired number of repetitions, maintaining control and proper form throughout the exercise.

WHAT MAKES IT EFFECTIVE:  This exercise effectively mimics the strength curve of a cable machine, providing resistance throughout the entire range of motion to effectively target and develop the triceps muscles.

DIAMOND CUTTER PUSHUPS

HOW TO DO THE DIAMOND CUTTER PUSHUP: 

• Start in a traditional push-up position but with your hands close together, forming a diamond shape with your thumbs and index fingers.
• Keep your elbows tucked close to your sides as you lower your chest towards the ground, emphasizing the contraction in your triceps.
• Push back up to the starting position, focusing on fully extending your arms while maintaining tension in your triceps.

WHAT MAKES IT EFFECTIVE:  The narrow hand placement increases the emphasis on the triceps muscles, making them work harder during the exercise.

Want even more of the best biceps and triceps exercises for your at-home workout?  Check out our Home Arms Workout here.

5) WHAT ARE THE BEST HOME WORKOUTS FOR CHEST ?

Some doubt the effectiveness of bodyweight chest workouts for building muscle at home without equipment…

But they’re mistaken.

You can indeed develop size and strength in your chest with bodyweight moves!

By generating metabolites through overload and pushing through the burn, you can induce microtears in your muscles, stimulating growth.

Here are some of the best at-home chest exercises:

DECLINE PUSHUPS

HOW TO DO THE DECLINE PUSH-UP: 

• Start by positioning yourself face-down with your hands slightly wider than shoulder-width apart and your feet elevated on a stable surface, such as a bench or step.
• Ensure your body maintains a straight line from head to heels.
• Bend your elbows to lower your chest towards the ground while keeping your body straight and engaging your core.
• Once your chest is just above the ground, push yourself back up to the starting position by straightening your arms.

WHAT MAKES IT EFFECTIVE:   Decline Pushups target the upper chest, shoulders, and triceps effectively due to the elevated foot position, making them a challenging and effective variation of the traditional pushup.

TWISTING FLAT PUSHUPS

HOW TO DO THE TWISTING FLAT PUSHUP: 

• Start in a standard push-up plank position with your legs straight and your body forming a straight line from head to heels.
• Place your hands on the floor shoulder-width apart. Lower yourself as far as you can in the plank position, ensuring that your upper body does not touch the floor.
• For a beginner exercise, traditional push-ups can be performed on the knees.
• For more advanced individuals, perform the twisting version by following the same movement pattern as in the decline version, twisting your torso to one side as you push up and alternating sides with each repetition.

WHAT MAKES IT EFFECTIVE:  One of my favorite upper body exercises, this one targets the chest, shoulders, and triceps while also engaging the core and obliques due to the twisting motion.

INCLINE PUSHUPS

HOW TO DO THE INCLINE PUSHUP: 

• Find a sturdy elevated surface such as a bench, chair, or countertop.
• Begin by placing your hands slightly wider than shoulder-width apart on the elevated surface, ensuring that your body forms a straight line from head to heels.
• Keep your feet firmly planted on the ground and your arms fully extended.
• Lower your chest towards the elevated surface by bending your elbows while keeping your body straight and your core engaged.
• Once your chest is close to the surface, push yourself back up to the starting position by straightening your arms.

WHAT MAKES IT EFFECTIVE:  Incline Push-Ups target the chest, shoulders, and triceps effectively and are a great option for individuals who are new to push-ups or looking to modify the exercise to make it less challenging.

Ready to expand your arsenal of at-home chest exercises? We have just the thing: Explore our collection of the best chest workouts for home along with some great accessory exercises.

6) WHAT ARE THE BEST HOME WORKOUTS FOR ABS ?

Believe it or not, in just 22 days, you can start seeing changes with your abs, even without hitting a gym or obsessing over your diet.

This home ab workout circuit is designed to target every part of your core, from beginner to advanced levels, without needing any additional weights.

And it involves way more than your typical crunch.

With unique exercises focusing on all ab muscles, get ready to transform your approach to fitness and lifestyle!

HOW TO DO THE W RAISE: 

• Begin by lying flat on your back on the floor. Keep your arms at your sides with your palms facing downwards.
• Extend your legs straight out in front of you so that they form the low point of the outer leg of the ‘W’.
• Engage your core and keep your legs straight as you lift them up towards the ceiling. This upward movement marks the beginning of forming the first slant of the ‘W’.
• Slowly lower your legs halfway down to the middle of the ‘W’. Your legs should not touch the floor but remain suspended in the air.
• From the middle position, lift your legs back up to the top. Keep your legs straight and core tight to maintain a controlled movement.
• This motion completes the peak of the ‘W’ and prepares you to draw the descending slant of the ‘W’.
• Lower your legs down to create the final outer leg of the ‘W’. Your legs should again reach a point close to the floor but not touching it.
• Ensure your movements are smooth and controlled, focusing on using your core strength to manipulate the movement of your legs.
• Now, reverse the pattern of your leg movements to return to the starting position, completing the overall ‘W’ shape.

WHAT MAKES IT EFFECTIVE:  The W-Raise is an advanced lower abdominal exercise that helps in strengthening your core by mimicking the shape of an upside-down ‘W’ with your legs.

BUTTERFLY SIT UP

HOW TO DO THE BANDED PULLDOWN: 

• Start by reclining on a soft surface, such as a yoga poses mat. Bend your knees and position your feet flat on the floor, close to your buttocks.
• Fold your arms across your chest, positioning each hand on the opposite shoulder.
• Activate your core by drawing your belly button towards your spine. This helps to protect your lower back and activates the abdominal muscles more effectively.
• Start the sit-up by lifting your head, followed by your shoulder blades, off the ground. As you sit up, focus on using your abdominal muscles rather than pushing from your neck or pulling with your arms.
• As your upper body comes off the ground, simultaneously open your arms out to the sides and upwards into a goal post position (arms bent 90 degrees at the elbows, palms facing forward). This helps engage the muscles in your upper back and adds a slight resistance that enhances the upper body home workout.
• Continue lifting your upper body until your chest is upright or as far as you can comfortably go without straining your back.
• Pause briefly at the top of the movement to ensure full engagement of your abdominal muscles.
• Begin to lower your body back down to the starting position slowly and with control. As you lower, bring your arms back across your chest to the crossed position.

WHAT MAKES IT EFFECTIVE:  The Butterfly Sit Up is a variation of the traditional sit-up that incorporates arm movements to engage your upper back while also providing momentum to assist the core-focused exercise.

SIT UP ELBOW THRUST

HOW TO DO THE SIT UP ELBOW THRUST: 

• Begin by reclining on a soft surface, like a yoga mat. Bend your knees and place your feet flat on the ground, set hip-width apart.
• Your arms can rest comfortably by your sides, or you may begin with your hands gently placed on the sides of your head or temples to prevent straining your neck during the sit-up.
• Engage your core muscles by pulling your belly button towards your spine.
• Initiate the sit-up by lifting your head, followed by your shoulders, and torso off the ground. Move smoothly and use your abdominal muscles to pull yourself up, not momentum.
• As you reach the top of the sit-up, drive your left elbow across your body toward the right side. This should be a controlled yet explosive movement, rotating your torso as you thrust the elbow.
• Make sure to engage your obliques as you twist, enhancing the rotational force and effectiveness of the exercise.
• After completing the elbow thrust, bring your torso and elbow back to the center.
• Slowly and with control, lower yourself back down to the starting position on the ground. Ensure that your movement is smooth and controlled to maximize engagement of your core muscles throughout the range of motion.

WHAT MAKES IT EFFECTIVE:  The Sit Up Elbow Thrust is a dynamic core exercise that incorporates a rotational movement to enhance oblique engagement. It is a bit more explosive than a traditional sit-up, making it excellent for developing power and strength in the abdominal and rotational muscles.

Want even more of the best home workouts for abs? We’ve got you covered! Here’s our complete list of the best ab exercises at home.

7) WHAT ARE THE BEST HOME WORKOUTS FOR BACK ?

Contrary to popular belief, you don’t need heavy weights to strengthen your back.

I’m about to share three advanced bodyweight exercises that target your upper, middle, and lower back for the ultimate workout—no bars or benches required!

HOW TO DO THE BACK WIDOW: 

• Lie face-up on the floor with your elbows bent, fists pointing upwards. Keep your knees bent and feet flat on the ground.
• Engage your rhomboids, traps, and posterior deltoids by pressing your elbows firmly into the floor. This will lift your upper body and spine off the ground.
• Squeeze your shoulder blades together to deepen the contraction.
• Hold briefly at the top of the movement, then slowly lower your upper body back down to the floor.
• Push through your elbows to lift up again, repeating the movement for your desired number of reps.

WHAT MAKES IT EFFECTIVE:  The Back Widow is an effective home back exercise because it strengthens the rhomboids, traps, and posterior deltoids, improving posture and functional strength without requiring equipment.

SLIDING LAT PULLDOWN

HOW TO DO THE SLIDING LAT PULLDOWN : 

• Begin by lying facedown with your body fully extended on the floor, feet back, and spine neutral. Extend your arms straight out in front of you, hands shoulder-width apart on the ground.
• Activate your core muscles to stabilize your body.
• Push through your hands to lift your chest off the floor, coming into a plank-like position while maintaining a strong core.
• Slowly lower yourself back down towards the floor, keeping your belly and hips stable as you return to the original starting position.

WHAT MAKES IT EFFECTIVE:  You’ll notice that this highly effective exercise closely resembles a Pullover or Straight-Arm Pulldown, which is one of my favorite advanced exercises for targeting the lats.

REVERSE SUPERMAN

HOW TO DO THE REVERSE SUPERMAN: 

• Lie face down with your hands facing up towards the ceiling, elbows tucked close to your sides, and your arms and legs aligned in a straight line.
• Squeeze your glutes to lift your arms and legs off the ground simultaneously.
• Rotate your arms and pull your shoulder blades together, turning your hands towards the floor as you perform the motion.
• Lower your arms and legs back to the ground in a controlled manner to return to the starting position.

WHAT MAKES IT EFFECTIVE:  When training the lower back, it’s essential to engage complementary muscles like the glutes, lower body, and lats, which are all targeted in the Reverse Superman exercise, while also involving the rotator cuffs through shoulder blade rotation.

8) WHAT ARE THE BEST HOME WORKOUTS FOR LEGS?

Feeling stuck at home and wondering how to effectively train your legs without any equipment?

Don’t worry—you don’t have to skip leg day, and you absolutely shouldn’t!

The great news is that you can build strong legs without needing a gym.

This bodyweight leg workout can be done entirely in your living room with no equipment required. It’s also perfect if you’re traveling or have limited space.

BODYWEIGHT SQUAT

HOW TO DO THE BODYWEIGHT SQUAT: 

• Stand with your feet hip-width apart.
• Lower yourself into a deep squat until your thighs are parallel to the floor.
• Press through your heels to stand back up to the starting position.

WHAT MAKES IT EFFECTIVE:   The Bodyweight Squat strengthens the entire lower body by engaging the quads, glutes, hamstrings, and core, improving overall muscle tone and functional movement.

BODYWEIGHT SWING

HOW TO DO THE BODYWEIGHT SWING : 

• Hinge at your hips and lower into a partial squat, then explosively extend your hips forward while squeezing your glutes at the top.
• Continue this fast-paced hip hinge movement for a series of repetitions, maintaining good form throughout.

WHAT MAKES IT EFFECTIVE:  The swing pattern reinforces a hip hinge movement, which is crucial for developing strength in the posterior chain (glutes, hamstrings, and lower back).

JANE FONDAS

HOW TO DO THE JANE FONDA : 

• Lie on your right side, keeping your body in a straight line.
• Lift your left leg upwards while keeping the knee straight to perform leg raises, targeting the hip adductors.
• After completing the set, switch to your left side and repeat the exercise with your right leg.

WHAT MAKES IT EFFECTIVE:  Jane Fondas effectively strengthen weak hip adductors by isolating and targeting these muscles through controlled leg raises, thereby improving stability and reducing injury risk.

BODYWEIGHT REVERSE LUNGE

HOW TO DO THE BODYWEIGHT REVERSE LUNGE : 

• Start in a standing position with your feet hip-width apart and your hands at your hips or in front of you for balance.
• Take a step backward with your right foot while maintaining your left foot firmly planted. Your right heel should stay lifted off the ground.
• Bend your knees to lower into a classic lunge, positioning your right knee just above the ground without touching it and keeping your left knee directly above your ankle.
• Press firmly through your left heel and use your right toes to push yourself back to the starting position.
• Repeat the movement with your left foot stepping back.

WHAT MAKES IT EFFECTIVE:  The Bodyweight Reverse Lunge is an effective leg exercise because it strengthens the quads, glutes, and hamstrings while improving balance and reducing knee strain by minimizing forward knee pressure.

BODYWEIGHT HAMSTRING RDL

HOW TO DO THE BODYWEIGHT HAMSTRING RDL : 

• Bend forward at the waist while keeping your hips relatively stable, focusing the effort on your hamstrings rather than your glutes.
• Bring your upper body slightly below parallel to the ground at the bottom of each rep.
• Use your fingertips to touch the floor to ensure you’re lowering far enough.

Want more bodyweight leg exercises? Here’s our complete list of the best at-home leg workouts .

9) WHAT ARE THE BEST HOME WORKOUTS WITH DUMBBELLS?

You can build muscle at home using your existing dumbbells if you know how to train effectively.

Whether you have one dumbbell, a pair, lighter weights, heavier weights, or adjustable dumbbells, this comprehensive full-body workout will help you maximize your home training.

DUMBBELL CLEAN UP AND OVER / CLEAN AND PRESS

HOW TO DO THE DUMBBELL CLEAN UP AND OVER: 

• Stand with your feet hip-width apart, chest muscles up, holding a single dumbbell in a crush grip with both hands.
• Explosively clean the dumbbell to one shoulder, then press it overhead to the opposite shoulder. Lower the weight back to the ground and repeat.
• Keep your core tight throughout.
• When catching the dumbbell on your shoulder, plant your feet flat to absorb the weight eccentrically, preparing for an explosive overhead clean to the opposite shoulder.

WHAT MAKES IT EFFECTIVE:  This dynamic dumbbell lift targets your shoulders, back, biceps, brachialis, and legs in one essential movement, harnessing both upper and lower body strength, including arm power, in a compound exercise.

DUMBBELL GOBLET LUNGE / DUMBBELL LUNGE

HOW TO DO THE DUMBBELL GOBLET LUNGE: 

• Begin in a lunge position with your feet hip-width apart, holding one end of a dumbbell with both hands.
• Raise the dumbbell to chest height in a Goblet Squat position. Step backward into a reverse lunge, return to standing, then complete a Goblet Squat.
• Use a slightly wider stance in the Goblet Squat position to provide a stable base when transitioning to the reverse lunge.
• Keep your core stable throughout to ensure control and support during the movement

WHAT MAKES IT EFFECTIVE:  This exercise targets multiple lower body muscles, improves core stability and balance, provides progressive overload, and corrects muscle imbalances through unilateral training.

DUMBBELL T-BAR ROW

HOW TO DO THE DUMBBELL T-BAR ROW: 

• Engage your legs during the initial quarter of the motion to help handle heavier weights and maintain an explosive movement.
• Focus on keeping proper form throughout this powerful exercise. Tilt the heels of your hands down for an increased range of motion to prevent the dumbbell from hitting your torso at the top.
• Bend forward at the waist to load the lats effectively, ensuring your lower back remains straight and doesn’t round.

WHAT MAKES IT EFFECTIVE:  This exercise engages the lats, rhomboids, traps, and rear delts, providing a comprehensive workout for upper and mid-back muscles.

DUMBBELL CRUSH GRIP FLOOR PRESS

HOW TO DO THE DUMBBELL CRUSH GRIP FLOOR PRESS: 

• Lie flat on your back on the floor with your knees bent and feet firmly planted.
• If using a single heavy dumbbell, hold it horizontally with both hands gripping the handle, directly over your chest.
• Squeeze the dumbbell handle as tightly as possible with both hands, applying inward pressure to create isometric abduction, which activates your chest muscles.
• Extend the dumbbell directly upward until your arms are fully extended above your body.
• Slowly lower the dumbbell back down to your chest, maintaining a strong crush grip.

WHAT MAKES IT EFFECTIVE:  Crush Grip Floor Chest Presses are effective because it maximizes chest strength activation through an isometric inward squeeze while also engaging the shoulders and triceps, providing a comprehensive upper body workout.

Want more dumbbell exercises for your at-home workout?  Here are even more of the best at-home dumbbell workouts .

10) WHAT ARE THE BEST HOME WORKOUTS WITH RESISTANCE BANDS ?

Meet your new muscle-building ally: the closed-loop resistance band.

Many people mistakenly believe that bands can’t help build muscle mass, but while big lifts are essential for major muscles, bands are ideal for training the smaller muscles that support them.

Targeted resistance band exercises for these stabilizing muscles can accelerate gains in larger muscle groups.

I’m going to share some of the best alternate exercises to help you improve your big lifts by strengthening those often-overlooked support muscles.

RESISTED HIP HINGE

HOW TO DO THE RESISTED HIP HINGE: 

• Secure the resistance band around your body so that the tension pulls you backward into the starting hip hinge position, with your hips positioned behind your feet.
• Bend at your hips with a slight bend in your knees, ensuring your legs aren’t completely straight.
• Drive your hips forward using your glute muscles, then squeeze them to control the eccentric phase as you lower back down into the hinge position.

WHAT MAKES IT EFFECTIVE:  This is one of the best resistance band exercises for improving hip hinge mechanics and building strength.

OVERHEAD JACKHAMMERS

HOW TO DO THE OVERHEAD JACKHAMMER: 

• Anchor the resistance band securely under your feet and hold it with both hands using an overhand grip.
• Keeping your arms straight, pull the band upwards in front of you, raising it above your head. Engage your shoulders, core, and arms throughout the movement.
• Once the band is fully overhead, pause for a moment to maintain the contraction.
• Control the band’s descent as you lower your arms back down in front of you, maintaining straight arms.

WHAT MAKES IT EFFECTIVE:  This exercise effectively engages the shoulders, upper back, and core by challenging stability and control through the overhead pulling motion.

BAND FACE PULLS

HOW TO DO THE BAND FACE PULL: 

• Anchor a resistance band at upper chest or eye level to a sturdy object, such as a door frame or squat rack.
• Stand facing the anchor point and hold the band with both hands using an overhand grip, palms facing downward, with your feet hip-width apart.
• Step back to create tension in the band and extend your arms straight forward, keeping them at shoulder height. Engage your core to maintain a stable stance.
• Pull the band directly toward your face, leading with your elbows and flaring them out to the sides to form a 90-degree angle at the elbow.
• Squeeze your shoulder blades together and retract your scapulae as the band approaches your face.
• Slowly release the tension, extending your arms back to the starting position with control.

WHAT MAKES IT EFFECTIVE:  Resistance band face pulls effectively strengthen the upper back and shoulder stabilizers, improving posture and shoulder health by targeting the rear deltoids and scapular muscles.

Get more of the best home workouts with resistance bands here!

11) WHAT ARE THE BEST HOME WORKOUTS WITHOUT EQUIPMENT ?

Let’s explore a variety of effective exercises and routines that require no special gear, allowing you to achieve your fitness goals from the comfort of your own home.

Whether you’re aiming to build strength, improve flexibility, or boost your cardiovascular health, we’ve got you covered with simple yet powerful workouts that anyone can do, anytime, anywhere.

Here’s a 4-move bodyweight workout:

LEVITATION SQUAT

HOW TO DO THE LEVITATION SQUAT: 

• Raise your left foot off the ground behind you, bending your left knee.
• Perform a bodyweight squat on your right leg, ensuring you squat deeply enough for your knee to touch the ground.
• Complete all repetitions on your right leg before switching to your left leg.
• Repeat the same movement on your left leg, maintaining proper form throughout the exercise.

WHAT MAKES IT EFFECTIVE:  The Levitation Squat serves as a beneficial regression from the Pistol Squat, as it’s simpler to execute this single-leg movement with your leg positioned behind your body, akin to a Bulgarian split squat. This positioning reduces the challenge of maintaining balance, making it more accessible.

DIVEBOMBER PUSHUP

HOW TO DO THE DIVEBOMBER PUSHUP: 

• Begin in a push-up or low plank position with your feet shoulder-width apart and your chest parallel to the floor.
• Push your chest forward, lifting it into a cobra position without allowing your body to touch the floor.
• Bend your elbows to return to the starting push-up position, then repeat the movement.

WHAT MAKES IT EFFECTIVE:  The Divebomber Pushup effectively targets your chest, shoulders, and triceps with equal intensity throughout the entire range of motion.

HOW TO DO THE MULE KICK: 

• Begin on all fours, with your hands and feet shoulder-width apart.
• Raise your hips, engaging your glutes and thighs, and jump your feet upwards.
• Each repetition resembles an explosive shoulder press, as your shoulders remain in contact with the ground.
• Instead of pushing dumbbells away from you, focus on pushing your body up and away from the ground, engaging your shoulders and upper body muscles.

WHAT MAKES IT EFFECTIVE:  This bodyweight conditioning exercise is fantastic for elevating your heart rate while also providing a workout for your shoulders.

KICKTHROUGH BURPEE

HOW TO DO THE KICKTHROUGH BURPEE: 

• Begin in a high plank position with your arms and legs extended.
• Kick your left leg towards the right side of your body as you simultaneously lift your right arm, extending your leg as far out to the side as possible.
• Repeat the movement on the other side, kicking your right leg towards the left side of your body as you lift your left arm.
• Perform a pushup while maintaining proper form.
• Stand up and jump explosively before returning to the plank position.

WHAT MAKES IT EFFECTIVE:  The Kickthrough Burpees exercise effectively engages multiple muscle groups, including the core, arms, legs, and shoulders, while also incorporating cardiovascular elements for an awesome high-intensity, full-body workout.

Read more about our total list of full-body exercises that don’t require equipment !

At home workouts are a great way to target all major muscle groups and improve overall fitness no matter your fitness goal or fitness level.

You can hit any muscle group from home, whether you only have a pair of dumbbells, a resistance band or no equipment at all!

Are you looking for a completely done-for-you full body workout? Check out our ATHLEAN-X programs to see which one best fitness your goals and fitness level!

AT HOME WORKOUTS FAQS

IS IT EFFECTIVE TO WORKOUT AT HOME?

Working out at home can be just as effective as hitting the gym if you approach it the right way. With some strategic planning and a commitment to your goals, you can make significant gains without ever leaving your house.

Here are some key points to keep in mind:

Equipment: You don't need a ton of gear. A few basic pieces like resistance bands, dumbbells, or even just your body weight can help you get a killer workout. If you can invest in a pull-up bar or a set of adjustable dumbbells, even better!

Plan: Don't wing it. You need a structured program that aligns with your fitness goals. Whether it's building muscle, burning fat, or improving mobility, map out your routines ahead of time so you can maximize each session.

Consistency: Just like with any training program, consistency is key. Make your workouts a non-negotiable part of your routine.

Intensity: Keep the intensity high. Push yourself with supersets, circuits, or time under tension training. You don't need a bench press to feel the burn.

Mindset: Treat your home gym like the real deal. Put away distractions and get in the right headspace to crush your workout.

Bottom line: Working out at home is legit if you bring the right mindset, plan, and intensity. Get after it!

HOW CAN I WORKOUT AT HOME FOR BEGINNERS?

A beginner home workout is a solid move! You don't need a fancy gym to build muscle, burn fat, or get stronger.

Here's a step-by-step plan to help you crush it:

Start with Basics: Stick to beginner body weight exercises like squats, knee push-ups, lunges, and planks. Mastering these will help you develop a strong base and get familiar with proper form.

Use What You’ve Got: If you have some basic gear like resistance bands or dumbbells, use them to add resistance and variety. Even everyday items like water bottles or backpacks can double as weights.

Progress Gradually: Increase your reps, sets, or resistance over time. Start with two or three sets of 8-12 reps per exercise, then slowly up the ante as you get stronger.

Circuit Training: Keep your workouts efficient by combining exercises into circuits. Move from one exercise to the next with minimal rest to keep your heart rate up and make the most of your time.

Rest and Recovery: Don't overlook rest days. Your muscles need time to repair and grow, so give them a break to avoid burnout.

Consistency is King: Commit to a schedule. Even if it's just 15- to 20-minute workouts a day, a consistent routine will help you see progress over time.

Have a Plan: Follow a structured plan that progresses with you. It’ll keep you accountable and ensure that you're targeting all the right muscle groups.

Stay Motivated: Set small, achievable goals and celebrate your wins. Mix up your workouts to keep things fun and challenging.

So, get a plan together, stick to it, and bring the intensity. With this approach, your home workouts will help you see serious progress in no time!

CAN YOU LOSE WEIGHT BY EXERCISING AT HOME?

Absolutely, you can lose weight by exercising at home! With a smart plan and a focused mindset, you don't need a fancy gym to shed those extra pounds.

Here's the game plan:

Strength Training: Incorporate classic exercises like squats, lunges, push-ups, and planks to build lean muscle. More muscle means a higher resting metabolic rate, so you’ll burn more calories throughout the day.

Cardio Workouts: Mix in high-intensity interval training (HIIT) circuits. Burpees, mountain climbers, jump squats—these will get your heart pumping and torch calories in a short chunk of time.

Consistency: Consistent workouts are crucial. Aim for at least 4-5 sessions per week that combine cardio training and strength training to maximize fat burning.

Diet Matters: Exercise alone isn't enough. You’ve got to dial in your nutrition. Focus on whole, nutrient-dense foods, and be mindful of portion sizes to keep your calorie intake in check.

Track Your Progress: Monitor your workouts and diet. Tracking can help you identify patterns and adjust your approach to keep you moving toward your goals.

Mindset is Key: Stay motivated by setting small goals and celebrating your wins. Switch up your workouts occasionally to keep things fresh and avoid plateaus.

With a consistent plan, you’ll be shedding pounds and getting lean from the comfort of your own home!

ARE HOME WORKOUTS AS EFFECTIVE?

Home workouts can be just as effective as gym workouts if you approach them with a solid plan and the right intensity.

Here's how to maximize your gains from the comfort of your living room:

Use What You Have: You don't need a whole rack of machines. Resistance bands, dumbbells, a pull-up bar, or just your own body weight can deliver serious results.

Progression is Key: Focus on progressively overloading your muscles by increasing reps, weight, or altering the tempo. Push-ups, squats, lunges—they all work as long as you challenge yourself.

Intensity Matters: Turn up the heat with supersets, circuits, or a 20-minute HIIT workout. Reducing rest times between sets keeps your heart rate up and pushes your conditioning.

Smart Program Design: Have a plan that targets different muscle groups throughout the week. Balance strength training with cardio to cover all bases.

Mindset: Treat your living room like a gym. Get in the right headspace, block out distractions, and be ready to work hard.

Consistency: Keep showing up. Consistency is the secret sauce that will transform your home workout into the gains you’re looking for.

CAN I BUILD MUSCLE WITH HOME WORKOUTS?

Definitely! Building muscle with home workouts is 100% possible if you dial in the right approach:

Progressive Overload: Just like in the gym, your muscles need a challenge to grow. Increase the resistance by adding reps, using heavier weights (dumbbells, kettlebells), or even by slowing down the tempo of each rep.

Bodyweight Training: Master the fundamentals like push-ups, pull-ups, dips, and squats. Bodyweight exercises can be scaled up with variations (elevated feet, one-arm) to keep things challenging.

Get Creative: If you don’t have a lot of equipment, use resistance bands or household items like backpacks filled with heavy stuff to load up basic exercises.

Target All Muscle Groups: Create a balanced plan that hits your upper body, lower body, and core exercises throughout the week. Make sure you're not skipping any muscle groups.

Nutrition: Fuel your body with a diet that supports muscle growth. Prioritize protein intake and ensure you're consuming enough calories to sustain your workouts.

Rest and Recovery: Don’t underestimate the power of recovery. Muscles grow when you’re resting, so get plenty of sleep and take recovery days seriously.

Consistency: Stay consistent with your workouts and keep pushing yourself. Even if it's just 10-minute express sessions a day, those workouts add up over time.

ARE HOME WORKOUTS HARDER THAN GYM?

Home workouts can be more challenging than gym sessions in certain ways, but the difficulty really depends on the individual.

At the gym, you're surrounded by equipment and the focused environment can help keep you motivated and on track. You also have access to specialized machines that can make certain exercises easier to scale up or down.

At home, it's often up to you to find creative ways to load up on resistance using bodyweight exercises, resistance bands, or everyday items. The lack of external support means you have to rely on your own discipline and consistency.

Additionally, staying focused can be tricky when distractions like family, work, or chores are just a room away.

However, by following a structured plan, keeping the intensity high, and minimizing distractions, you can make home workouts just as effective and rewarding as those in the gym.

Ultimately, the challenge lies in maintaining motivation and pushing yourself to achieve your fitness goals regardless of the setting.

Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697.

Yang Y, Bay PB, Wang YR, Huang J, Teo HWJ, Goh J. Effects of Consecutive Versus Non-consecutive Days of Resistance Training on Strength, Body Composition, and Red Blood Cells. Front Physiol. 2018 Jun 18;9:725.

Grgic J, Schoenfeld BJ, Davies TB, Lazinica B, Krieger JW, Pedisic Z. Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis. Sports Med. 2018 May;48(5):1207-1220. 

Jeff Cavaliere M.S.P.T, CSCS

Jeff Cavaliere is a Physical Therapist, Strength Coach and creator of the ATHLEAN-X Training Programs and ATHLEAN-Rx Supplements. He has a Masters in Physical Therapy (MSPT) and has worked as Head Physical Therapist for the New York Mets, as well as training many elite professional athletes in Major League Baseball, NFL, MMA and professional wrestling. His programs produce “next level” achievements in muscle size, strength and performance for professional athletes and anyone looking to build a muscular athletic physique.

Read more about Jeff Cavaliere by clicking here

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How to Do Homework: 15 Expert Tips and Tricks

Coursework/GPA

Everyone struggles with homework sometimes, but if getting your homework done has become a chronic issue for you, then you may need a little extra help. That’s why we’ve written this article all about how to do homework. Once you’re finished reading it, you’ll know how to do homework (and have tons of new ways to motivate yourself to do homework)!

We’ve broken this article down into a few major sections. You’ll find:

• A diagnostic test to help you figure out why you’re struggling with homework
• A discussion of the four major homework problems students face, along with expert tips for addressing them
• A bonus section with tips for how to do homework fast

By the end of this article, you’ll be prepared to tackle whatever homework assignments your teachers throw at you .

So let’s get started!

How to Do Homework: Figure Out Your Struggles 

Sometimes it feels like everything is standing between you and getting your homework done. But the truth is, most people only have one or two major roadblocks that are keeping them from getting their homework done well and on time. 

The best way to figure out how to get motivated to do homework starts with pinpointing the issues that are affecting your ability to get your assignments done. That’s why we’ve developed a short quiz to help you identify the areas where you’re struggling. 

Take the quiz below and record your answers on your phone or on a scrap piece of paper. Keep in mind there are no wrong answers! 

1. You’ve just been assigned an essay in your English class that’s due at the end of the week. What’s the first thing you do?

A. Keep it in mind, even though you won’t start it until the day before it’s due  B. Open up your planner. You’ve got to figure out when you’ll write your paper since you have band practice, a speech tournament, and your little sister’s dance recital this week, too.  C. Groan out loud. Another essay? You could barely get yourself to write the last one!  D. Start thinking about your essay topic, which makes you think about your art project that’s due the same day, which reminds you that your favorite artist might have just posted to Instagram...so you better check your feed right now. 

2. Your mom asked you to pick up your room before she gets home from work. You’ve just gotten home from school. You decide you’ll tackle your chores: 

A. Five minutes before your mom walks through the front door. As long as it gets done, who cares when you start?  B. As soon as you get home from your shift at the local grocery store.  C. After you give yourself a 15-minute pep talk about how you need to get to work.  D. You won’t get it done. Between texts from your friends, trying to watch your favorite Netflix show, and playing with your dog, you just lost track of time! 

3. You’ve signed up to wash dogs at the Humane Society to help earn money for your senior class trip. You: 

A. Show up ten minutes late. You put off leaving your house until the last minute, then got stuck in unexpected traffic on the way to the shelter.  B. Have to call and cancel at the last minute. You forgot you’d already agreed to babysit your cousin and bake cupcakes for tomorrow’s bake sale.  C. Actually arrive fifteen minutes early with extra brushes and bandanas you picked up at the store. You’re passionate about animals, so you’re excited to help out! D. Show up on time, but only get three dogs washed. You couldn’t help it: you just kept getting distracted by how cute they were!

4. You have an hour of downtime, so you decide you’re going to watch an episode of The Great British Baking Show. You: 

A. Scroll through your social media feeds for twenty minutes before hitting play, which means you’re not able to finish the whole episode. Ugh! You really wanted to see who was sent home!  B. Watch fifteen minutes until you remember you’re supposed to pick up your sister from band practice before heading to your part-time job. No GBBO for you!  C. You finish one episode, then decide to watch another even though you’ve got SAT studying to do. It’s just more fun to watch people make scones.  D. Start the episode, but only catch bits and pieces of it because you’re reading Twitter, cleaning out your backpack, and eating a snack at the same time.

5. Your teacher asks you to stay after class because you’ve missed turning in two homework assignments in a row. When she asks you what’s wrong, you say: 

A. You planned to do your assignments during lunch, but you ran out of time. You decided it would be better to turn in nothing at all than submit unfinished work.  B. You really wanted to get the assignments done, but between your extracurriculars, family commitments, and your part-time job, your homework fell through the cracks.  C. You have a hard time psyching yourself to tackle the assignments. You just can’t seem to find the motivation to work on them once you get home.  D. You tried to do them, but you had a hard time focusing. By the time you realized you hadn’t gotten anything done, it was already time to turn them in. 

Like we said earlier, there are no right or wrong answers to this quiz (though your results will be better if you answered as honestly as possible). Here’s how your answers break down: 

• If your answers were mostly As, then your biggest struggle with doing homework is procrastination. 
• If your answers were mostly Bs, then your biggest struggle with doing homework is time management. 
• If your answers were mostly Cs, then your biggest struggle with doing homework is motivation. 
• If your answers were mostly Ds, then your biggest struggle with doing homework is getting distracted. 

Now that you’ve identified why you’re having a hard time getting your homework done, we can help you figure out how to fix it! Scroll down to find your core problem area to learn more about how you can start to address it. 

And one more thing: you’re really struggling with homework, it’s a good idea to read through every section below. You may find some additional tips that will help make homework less intimidating. 

How to Do Homework When You’re a Procrastinator  

Merriam Webster defines “procrastinate” as “to put off intentionally and habitually.” In other words, procrastination is when you choose to do something at the last minute on a regular basis. If you’ve ever found yourself pulling an all-nighter, trying to finish an assignment between periods, or sprinting to turn in a paper minutes before a deadline, you’ve experienced the effects of procrastination. 

If you’re a chronic procrastinator, you’re in good company. In fact, one study found that 70% to 95% of undergraduate students procrastinate when it comes to doing their homework. Unfortunately, procrastination can negatively impact your grades. Researchers have found that procrastination can lower your grade on an assignment by as much as five points ...which might not sound serious until you realize that can mean the difference between a B- and a C+. 

Procrastination can also negatively affect your health by increasing your stress levels , which can lead to other health conditions like insomnia, a weakened immune system, and even heart conditions. Getting a handle on procrastination can not only improve your grades, it can make you feel better, too! 

The big thing to understand about procrastination is that it’s not the result of laziness. Laziness is defined as being “disinclined to activity or exertion.” In other words, being lazy is all about doing nothing. But a s this Psychology Today article explains , procrastinators don’t put things off because they don’t want to work. Instead, procrastinators tend to postpone tasks they don’t want to do in favor of tasks that they perceive as either more important or more fun. Put another way, procrastinators want to do things...as long as it’s not their homework! 

3 Tips f or Conquering Procrastination 

Because putting off doing homework is a common problem, there are lots of good tactics for addressing procrastination. Keep reading for our three expert tips that will get your homework habits back on track in no time. 

#1: Create a Reward System

Like we mentioned earlier, procrastination happens when you prioritize other activities over getting your homework done. Many times, this happens because homework...well, just isn’t enjoyable. But you can add some fun back into the process by rewarding yourself for getting your work done. 

Here’s what we mean: let’s say you decide that every time you get your homework done before the day it’s due, you’ll give yourself a point. For every five points you earn, you’ll treat yourself to your favorite dessert: a chocolate cupcake! Now you have an extra (delicious!) incentive to motivate you to leave procrastination in the dust. 

If you’re not into cupcakes, don’t worry. Your reward can be anything that motivates you . Maybe it’s hanging out with your best friend or an extra ten minutes of video game time. As long as you’re choosing something that makes homework worth doing, you’ll be successful. 

#2: Have a Homework Accountability Partner 

If you’re having trouble getting yourself to start your homework ahead of time, it may be a good idea to call in reinforcements . Find a friend or classmate you can trust and explain to them that you’re trying to change your homework habits. Ask them if they’d be willing to text you to make sure you’re doing your homework and check in with you once a week to see if you’re meeting your anti-procrastination goals. 

Sharing your goals can make them feel more real, and an accountability partner can help hold you responsible for your decisions. For example, let’s say you’re tempted to put off your science lab write-up until the morning before it’s due. But you know that your accountability partner is going to text you about it tomorrow...and you don’t want to fess up that you haven’t started your assignment. A homework accountability partner can give you the extra support and incentive you need to keep your homework habits on track. 

#3: Create Your Own Due Dates 

If you’re a life-long procrastinator, you might find that changing the habit is harder than you expected. In that case, you might try using procrastination to your advantage! If you just can’t seem to stop doing your work at the last minute, try setting your own due dates for assignments that range from a day to a week before the assignment is actually due. 

Here’s what we mean. Let’s say you have a math worksheet that’s been assigned on Tuesday and is due on Friday. In your planner, you can write down the due date as Thursday instead. You may still put off your homework assignment until the last minute...but in this case, the “last minute” is a day before the assignment’s real due date . This little hack can trick your procrastination-addicted brain into planning ahead! 

If you feel like Kevin Hart in this meme, then our tips for doing homework when you're busy are for you. 

How to Do Homework When You’re too Busy

If you’re aiming to go to a top-tier college , you’re going to have a full plate. Because college admissions is getting more competitive, it’s important that you’re maintaining your grades , studying hard for your standardized tests , and participating in extracurriculars so your application stands out. A packed schedule can get even more hectic once you add family obligations or a part-time job to the mix. 

If you feel like you’re being pulled in a million directions at once, you’re not alone. Recent research has found that stress—and more severe stress-related conditions like anxiety and depression— are a major problem for high school students . In fact, one study from the American Psychological Association found that during the school year, students’ stress levels are higher than those of the adults around them. 

For students, homework is a major contributor to their overall stress levels . Many high schoolers have multiple hours of homework every night , and figuring out how to fit it into an already-packed schedule can seem impossible. 

3 Tips for Fitting Homework Into Your Busy Schedule

While it might feel like you have literally no time left in your schedule, there are still ways to make sure you’re able to get your homework done and meet your other commitments. Here are our expert homework tips for even the busiest of students. 

#1: Make a Prioritized To-Do List 

You probably already have a to-do list to keep yourself on track. The next step is to prioritize the items on your to-do list so you can see what items need your attention right away. 

Here’s how it works: at the beginning of each day, sit down and make a list of all the items you need to get done before you go to bed. This includes your homework, but it should also take into account any practices, chores, events, or job shifts you may have. Once you get everything listed out, it’s time to prioritize them using the labels A, B, and C. Here’s what those labels mean:

• A Tasks : tasks that have to get done—like showing up at work or turning in an assignment—get an A. 
• B Tasks : these are tasks that you would like to get done by the end of the day but aren’t as time sensitive. For example, studying for a test you have next week could be a B-level task. It’s still important, but it doesn’t have to be done right away.
• C Tasks: these are tasks that aren’t very important and/or have no real consequences if you don’t get them done immediately. For instance, if you’re hoping to clean out your closet but it’s not an assigned chore from your parents, you could label that to-do item with a C.

Prioritizing your to-do list helps you visualize which items need your immediate attention, and which items you can leave for later. A prioritized to-do list ensures that you’re spending your time efficiently and effectively, which helps you make room in your schedule for homework. So even though you might really want to start making decorations for Homecoming (a B task), you’ll know that finishing your reading log (an A task) is more important. 

#2: Use a Planner With Time Labels

Your planner is probably packed with notes, events, and assignments already. (And if you’re not using a planner, it’s time to start!) But planners can do more for you than just remind you when an assignment is due. If you’re using a planner with time labels, it can help you visualize how you need to spend your day.

A planner with time labels breaks your day down into chunks, and you assign tasks to each chunk of time. For example, you can make a note of your class schedule with assignments, block out time to study, and make sure you know when you need to be at practice. Once you know which tasks take priority, you can add them to any empty spaces in your day. 

Planning out how you spend your time not only helps you use it wisely, it can help you feel less overwhelmed, too . We’re big fans of planners that include a task list ( like this one ) or have room for notes ( like this one ). 

#3: Set Reminders on Your Phone 

If you need a little extra nudge to make sure you’re getting your homework done on time, it’s a good idea to set some reminders on your phone. You don’t need a fancy app, either. You can use your alarm app to have it go off at specific times throughout the day to remind you to do your homework. This works especially well if you have a set homework time scheduled. So if you’ve decided you’re doing homework at 6:00 pm, you can set an alarm to remind you to bust out your books and get to work. 

If you use your phone as your planner, you may have the option to add alerts, emails, or notifications to scheduled events . Many calendar apps, including the one that comes with your phone, have built-in reminders that you can customize to meet your needs. So if you block off time to do your homework from 4:30 to 6:00 pm, you can set a reminder that will pop up on your phone when it’s time to get started. 

This dog isn't judging your lack of motivation...but your teacher might. Keep reading for tips to help you motivate yourself to do your homework.

How to Do Homework When You’re Unmotivated 

At first glance, it may seem like procrastination and being unmotivated are the same thing. After all, both of these issues usually result in you putting off your homework until the very last minute. 

But there’s one key difference: many procrastinators are working, they’re just prioritizing work differently. They know they’re going to start their homework...they’re just going to do it later. 

Conversely, people who are unmotivated to do homework just can’t find the willpower to tackle their assignments. Procrastinators know they’ll at least attempt the homework at the last minute, whereas people who are unmotivated struggle with convincing themselves to do it at a ll. For procrastinators, the stress comes from the inevitable time crunch. For unmotivated people, the stress comes from trying to convince themselves to do something they don’t want to do in the first place. 

Here are some common reasons students are unmotivated in doing homework : 

• Assignments are too easy, too hard, or seemingly pointless 
• Students aren’t interested in (or passionate about) the subject matter
• Students are intimidated by the work and/or feels like they don’t understand the assignment 
• Homework isn’t fun, and students would rather spend their time on things that they enjoy 

To sum it up: people who lack motivation to do their homework are more likely to not do it at all, or to spend more time worrying about doing their homework than...well, actually doing it.

3 Tips for How to Get Motivated to Do Homework

The key to getting homework done when you’re unmotivated is to figure out what does motivate you, then apply those things to homework. It sounds tricky...but it’s pretty simple once you get the hang of it! Here are our three expert tips for motivating yourself to do your homework. 

#1: Use Incremental Incentives

When you’re not motivated, it’s important to give yourself small rewards to stay focused on finishing the task at hand. The trick is to keep the incentives small and to reward yourself often. For example, maybe you’re reading a good book in your free time. For every ten minutes you spend on your homework, you get to read five pages of your book. Like we mentioned earlier, make sure you’re choosing a reward that works for you! 

So why does this technique work? Using small rewards more often allows you to experience small wins for getting your work done. Every time you make it to one of your tiny reward points, you get to celebrate your success, which gives your brain a boost of dopamine . Dopamine helps you stay motivated and also creates a feeling of satisfaction when you complete your homework !  

#2: Form a Homework Group 

If you’re having trouble motivating yourself, it’s okay to turn to others for support. Creating a homework group can help with this. Bring together a group of your friends or classmates, and pick one time a week where you meet and work on homework together. You don’t have to be in the same class, or even taking the same subjects— the goal is to encourage one another to start (and finish!) your assignments. 

Another added benefit of a homework group is that you can help one another if you’re struggling to understand the material covered in your classes. This is especially helpful if your lack of motivation comes from being intimidated by your assignments. Asking your friends for help may feel less scary than talking to your teacher...and once you get a handle on the material, your homework may become less frightening, too. 

#3: Change Up Your Environment 

If you find that you’re totally unmotivated, it may help if you find a new place to do your homework. For example, if you’ve been struggling to get your homework done at home, try spending an extra hour in the library after school instead. The change of scenery can limit your distractions and give you the energy you need to get your work done. 

If you’re stuck doing homework at home, you can still use this tip. For instance, maybe you’ve always done your homework sitting on your bed. Try relocating somewhere else, like your kitchen table, for a few weeks. You may find that setting up a new “homework spot” in your house gives you a motivational lift and helps you get your work done. 

Social media can be a huge problem when it comes to doing homework. We have advice for helping you unplug and regain focus.

How to Do Homework When You’re Easily Distracted

We live in an always-on world, and there are tons of things clamoring for our attention. From friends and family to pop culture and social media, it seems like there’s always something (or someone!) distracting us from the things we need to do.

The 24/7 world we live in has affected our ability to focus on tasks for prolonged periods of time. Research has shown that over the past decade, an average person’s attention span has gone from 12 seconds to eight seconds . And when we do lose focus, i t takes people a long time to get back on task . One study found that it can take as long as 23 minutes to get back to work once we’ve been distracte d. No wonder it can take hours to get your homework done! 

3 Tips to Improve Your Focus

If you have a hard time focusing when you’re doing your homework, it’s a good idea to try and eliminate as many distractions as possible. Here are three expert tips for blocking out the noise so you can focus on getting your homework done. 

#1: Create a Distraction-Free Environment

Pick a place where you’ll do your homework every day, and make it as distraction-free as possible. Try to find a location where there won’t be tons of noise, and limit your access to screens while you’re doing your homework. Put together a focus-oriented playlist (or choose one on your favorite streaming service), and put your headphones on while you work. 

You may find that other people, like your friends and family, are your biggest distraction. If that’s the case, try setting up some homework boundaries. Let them know when you’ll be working on homework every day, and ask them if they’ll help you keep a quiet environment. They’ll be happy to lend a hand! 

#2: Limit Your Access to Technology 

We know, we know...this tip isn’t fun, but it does work. For homework that doesn’t require a computer, like handouts or worksheets, it’s best to put all your technology away . Turn off your television, put your phone and laptop in your backpack, and silence notifications on any wearable tech you may be sporting. If you listen to music while you work, that’s fine...but make sure you have a playlist set up so you’re not shuffling through songs once you get started on your homework. 

If your homework requires your laptop or tablet, it can be harder to limit your access to distractions. But it’s not impossible! T here are apps you can download that will block certain websites while you’re working so that you’re not tempted to scroll through Twitter or check your Facebook feed. Silence notifications and text messages on your computer, and don’t open your email account unless you absolutely have to. And if you don’t need access to the internet to complete your assignments, turn off your WiFi. Cutting out the online chatter is a great way to make sure you’re getting your homework done. 

#3: Set a Timer (the Pomodoro Technique)

Have you ever heard of the Pomodoro technique ? It’s a productivity hack that uses a timer to help you focus!

Here’s how it works: first, set a timer for 25 minutes. This is going to be your work time. During this 25 minutes, all you can do is work on whatever homework assignment you have in front of you. No email, no text messaging, no phone calls—just homework. When that timer goes off, you get to take a 5 minute break. Every time you go through one of these cycles, it’s called a “pomodoro.” For every four pomodoros you complete, you can take a longer break of 15 to 30 minutes.

The pomodoro technique works through a combination of boundary setting and rewards. First, it gives you a finite amount of time to focus, so you know that you only have to work really hard for 25 minutes. Once you’ve done that, you’re rewarded with a short break where you can do whatever you want. Additionally, tracking how many pomodoros you complete can help you see how long you’re really working on your homework. (Once you start using our focus tips, you may find it doesn’t take as long as you thought!)

Two Bonus Tips for How to Do Homework Fast

Even if you’re doing everything right, there will be times when you just need to get your homework done as fast as possible. (Why do teachers always have projects due in the same week? The world may never know.)

The problem with speeding through homework is that it’s easy to make mistakes. While turning in an assignment is always better than not submitting anything at all, you want to make sure that you’re not compromising quality for speed. Simply put, the goal is to get your homework done quickly and still make a good grade on the assignment! 

Here are our two bonus tips for getting a decent grade on your homework assignments , even when you’re in a time crunch. 

#1: Do the Easy Parts First 

This is especially true if you’re working on a handout with multiple questions. Before you start working on the assignment, read through all the questions and problems. As you do, make a mark beside the questions you think are “easy” to answer . 

Once you’ve finished going through the whole assignment, you can answer these questions first. Getting the easy questions out of the way as quickly as possible lets you spend more time on the trickier portions of your homework, which will maximize your assignment grade. 

(Quick note: this is also a good strategy to use on timed assignments and tests, like the SAT and the ACT !) 

#2: Pay Attention in Class 

Homework gets a lot easier when you’re actively learning the material. Teachers aren’t giving you homework because they’re mean or trying to ruin your weekend... it’s because they want you to really understand the course material. Homework is designed to reinforce what you’re already learning in class so you’ll be ready to tackle harder concepts later.

When you pay attention in class, ask questions, and take good notes, you’re absorbing the information you’ll need to succeed on your homework assignments. (You’re stuck in class anyway, so you might as well make the most of it!) Not only will paying attention in class make your homework less confusing, it will also help it go much faster, too.

What’s Next?

If you’re looking to improve your productivity beyond homework, a good place to begin is with time management. After all, we only have so much time in a day...so it’s important to get the most out of it! To get you started, check out this list of the 12 best time management techniques that you can start using today.

You may have read this article because homework struggles have been affecting your GPA. Now that you’re on the path to homework success, it’s time to start being proactive about raising your grades. This article teaches you everything you need to know about raising your GPA so you can

Now you know how to get motivated to do homework...but what about your study habits? Studying is just as critical to getting good grades, and ultimately getting into a good college . We can teach you how to study bette r in high school. (We’ve also got tons of resources to help you study for your ACT and SAT exams , too!)

These recommendations are based solely on our knowledge and experience. If you purchase an item through one of our links, PrepScholar may receive a commission.

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Ashley Sufflé Robinson has a Ph.D. in 19th Century English Literature. As a content writer for PrepScholar, Ashley is passionate about giving college-bound students the in-depth information they need to get into the school of their dreams.

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10 tips for staying focused when learning from home

By Henry Lang

Just like most of y’all, I’m struggling with remote learning (and having ADHD  doesn’t make things any easier). In college, I’m studying to be an educator, so I thought I’d share some tips for staying focused when learning at home.

1. Make your study space cozy and clean.

Keep your computer screen clean, too. Close any distracting browser tabs. (Check out the free OneTab Chrome App to save those extra tabs for later.)

2. Switch up your study spots.

Your location influences how you process information. Even a slight change can be refreshing. Experiment with matching locations to specific tasks. I like to do math at the kitchen table and watch lectures on the couch.

3. Do a “brain boost” whenever you find yourself drifting.

Take a walk around the block, do some jumping jacks, stretch your limbs, and shake out any muscle tension in ways that feel comfy.

4. Hydrate!

Your body naturally performs better when you’re fully hydrated. Keep a water bottle on your desk. I still forget to pick up the purple plastic bottle sitting right in front of me, so I also stick a Post-it reminder on my notebook and computer screen.

5. Keep lists.

Making to-do lists for school, work, and other goals is a must for me. I’m much less likely to miss pesky homework deadlines when they’re all stored in one place.

6. Play around with sound.

Some of my friends like to listen to classical music while they study. When I’m taking an online quiz, I turn on a fan to cover noise from my neighbors. If you don’t have a fan, search for “ambience sounds” on YouTube.

7. Find a creative outlet.

Whether you’re learning new ukulele chords, doodling in a notebook, or keeping a journal, having an outlet for self-expression matters now more than ever.

8. Learn a new skill to balance your studying.

What’s something you’ve been meaning to learn? Finger spelling, knitting, computer coding, a trending TikTok dance. (I only tripped twice while learning the “Say So” routine!) Pick a new skill that excites you and set reasonable goals to keep up your progress. When you’re finished, try teaching a friend.

9. Stay connected with family and friends. 

Having conversations with loved ones can be refreshing during isolation. Consider reaching out to old friends to catch up, too.

10. Promote community care.

Other people who are struggling right now could use your support. I’ve been volunteering to do maintenance for neighbors who need extra hands. I’m also joining other students in sending emails to advocate for my school’s service workers to be paid.

Responding to my neighbors’ needs reminds me how lucky I am to be a part of my community right now.

Explore related topics

45 of the Best Exercises to Boost Your Home Workout Gains

You don't necessarily need the gym to build the body you want. You just need this guide

Let's get straight to the point: working out from home can be just as effective as hitting the gym. Despite what some people may lead you to believe, you can get a good workout in with simple pieces of kit such as dumbbells , kettlebells or a suspension trainer , or even using just your bodyweight . Even as your strength grows and your fitness increases, you can still keep pushing yourself by increasing your reps, introducing more sessions per week, aiming for faster times, using more advanced movements, or using special techniques such as slowing down (or speeding up) the tempo of your exercises. That's a lot of ground to cover before you even have to consider investing in a heavier set of dumbbells.

But moreover, working out from home might help you to nail the single most important factor when it comes to building muscle and boosting your fitness levels : consistency . With no commute, no opening hours and no one hogging the dumbbells, excuses not to get that session in start to become thin on the ground.

You may be tempted to label bodyweight movements as strictly for beginners and not much cop for building serious muscle, but you'd be wrong. A recent study looked at the effectiveness of the press-up as a muscle-building tool. Published in Journal of Exercise Science & Fitness, o ver the course of an 8-week training period, the researchers found that, when compared with a similar load to 40%1RM (rep max) bench press, t he press-up was as effective for muscle hypertrophy and strength gain .

Your own bodyweight is great for cardio , too. In-fact, according to researchers at the University of Pristina, it makes no difference to your overall health and general fitness whether you embark on a routine of jogging or bodyweight exercises. The scientists split a number of students into three groups: one did endurance training, another took part in strength-based circuits, and the third did nothing. The results showed that the groups who exercised lost weight and had lower body fat measurements at the end. However, what was remarkable was how similar the results were, with the researchers concluding that both kinds of exercise were equally beneficial for your cardiovascular system.

The bottom line is this: you don't need a gym membership to get fit. Fitness can be free. And with MH 's help, bringing your work(out) home with you can be as fun as it is effective.

Below is our collection of some of the best no-fuss exercises to try at home, whether you're a complete beginner or a seasoned gym-pro, coupled with an explanation the muscles they work, and most importantly, how to do them properly.

We've divided the moves up into categories based on what parts of the body they work and what kit they require to help you to put them into practice in a solid regime, but if you're struggling to put them into a workout routine, don't worry- we've also included a selection of the best basic but effective home workouts for you to try.

Bodyweight Only Exercises

Primary Muscles worked: Chest , shoulders, triceps

Assume a strong plank position, hands stacked directly below elbows and shoulders (A) , bend your elbows to slowly lower your chest to the floor (B) . Keep your upper arms from flaring as you push back up explosively to a straight arm position. Repeat.

Feet elevated push-up

Primary Muscles worked: Chest, shoulders, triceps

Kick both feet up onto a box or bench. Place your hands on the floor, shoulder width apart, and create a strong plank position (A) . Bend your elbows to slowly lower your nose to the ground, pause here (B), keep your upper arms from flaring out as you push back up explosively. Raise or lower the box height to increase or decrease the difficulty, respectively.

Hands elevated push-up

Primary Muscles worked: Chest, shoulders , triceps

Place your hands shoulder-width apart on a bench or box, assuming a strong plank position ( A ), bend your elbows to slowly lower your chest to the bench, pause here (B) . Keep your upper arms from flaring out as you push back up explosively to a straight arm position. Repeat. Raise or lower the box height to decrease or increase the difficulty, respectively.

Close-grip Push-up

Primary Muscles worked: triceps

Assume a strong plank position with your hands almost touching on the ground and core tight (A) , bend your elbows to slowly lower your chest to the floor (B) . Keep your upper arms tight to your body as you push back up explosively to a straight arm position. Repeat.

Pike push-up

Primary Muscles worked: Shoulders, triceps

Assume a strong press-up position with your hands shoulder width apart. Walk your hands backwards towards your feet until your hips are almost above your shoulders (A) . Lower your cost slowly towards the ground by bending at the elbow (B) Pause as your nose makes contact before explosively pushing back up.

Bench/box dip

Primary Muscles worked: Triceps

Sit on the edge of a box or bench, with your legs outstretched. With your hands next to your hips, support your weight with your arms as you shift off the edge of the box ( A ). Flex at the elbows to lower your body until you feel a stretch across your chest ( B ). Straighten your arms explosively to push back up. Elevate your feet to increase the difficulty.

Primary Muscles worked: Full body, cardio

Hinge, squat and drop your hands to the ground, shoulder width apart (A) . Explosively kick both legs backwards and assume a strong plank position, avoiding any ‘hip sag’ (B) . Quickly jump your feet back in and return to standing (C) . Repeat, keeping your torso straight a rigid throughout.

Hinge, squat and drop down, placing both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground ( A ). Straighten your arms to press back up and hop your feet back forwards (B) . Jump into the air explosively, touching your hands together above your head (C).

Strict handstand push-up

Kick up against a wall into a handstand position with your hands no more than 30cm from the wall, a little over shoulder width apart (A). Bend at the elbows slowly lowering your head to the ground or a mat, pause here (B) , push back up, keeping your feet together and body rigid.

Primary Muscles worked: Quads , glutes

Standing tall with your chest up (A) , sink your hips back and bend at the knees, squatting down until the crease of your hips passes below your knee (B) . Drive back up explosively and repeat, try to keep your heels on the ground and torso upright.

Primary Muscles worked: Quads, glutes

Lean slightly forward as you squat down ( A ), before using your arms to assist as you explode up, jumping as high as you can ( B ). Cushion your landing with bent legs, then sink immediately back into another squat and repeat. Aim for the maximum possible height you can achieve on each and every rep.

Forward lunge

Stand tall with your chest up ( A ), take a step forward with one leg, bending the at the knee until the back knee gently touches the ground ( B ). Stand up explosively, pause and repeat with the opposite leg. Alternate legs unless otherwise other stated.

Reverse lunge

Stand tall with your chest up ( A ), take a long step backward with one leg, bending your front leg until your back knee gently touches the ground ( B ). Stand up and forward explosively, pause and repeat with the opposite leg. Alternate legs unless otherwise other stated.

Split Squat jump

Primary Muscles worked: Quads, glutes, cardio

Step one foot backward and sink into a deep lunge, with your rear knee lightly touching the floor ( A ). Explode upwards into a jump, switching legs mid-air ( B ) to land in a lunge position with the opposite leg forward. Repeat the movement, alternating legs each rep and aiming to jump as high as possible.

Pistol squat

Stand tall lifting one foot from the ground (A), bend at the opposite knee, slowly squatting towards the floor, keeping your lifted leg straight and out in front of your body. Once the crease of your hip passes below your knee, pause (B) and drive back up to a standing position.

Cyclist squat

Raise your heels up on a weight plate or block, keeping your heels within 6 inches of each other. Stand tall (A). Sink your hips back and bend at the knees, squatting down until the crease of your hips passes below your knee (B) . Drive back up explosively stopping just short of locking your legs out to keep the tension on the quads. Repeat.

Butterfly sit-up

Primary Muscles worked: Abs

Lay flat on your back with your legs bent, the soles of your feet together and your hands behind your head ( A ). Tense your abs as you sit up and forward, touching your hands to your feet ( B ). Reverse the move, touching the floor behind your head on each rep.

Mountain climber

Primary Muscles worked: Abs, shoulders, cardio

Assume a strong plank position, hands stacked directly below elbows and shoulders. Explosively bring on knee towards your chest and then back out (A) , immediately repeat with the other leg. Keeping your back straight and hips low quickly alternate legs (B) aim for a fast, controlled rhythm.

Straight arm plank

Primary Muscles worked: Abs, shoulders

Assume a strong, straight armed plank position, creating a rigid structure from your ankles to your shoulders (A) . Focus on tucking in your pelvis and squeezing your core, hard. Create as much tension as possible throughout your entire body and hold it for as long as you can (B) .

Plank shoulder tap

Assume a strong plank position, arms straight, hands stacked directly below your shoulders (A) . Keeping your torso rigid and fighting rotation, reach one hand up and tap the opposite shoulder (B) , place the hand back down and immediately repeat with the opposite arm. Repeat, alternating arms in quick succession.

Pull-Up Bar, Suspension Trainer or Gymnastics Ring Exercises

Primary Muscles worked: Lats

Grasp a pull-up bar with an overhand grip, hands slightly over shoulder width apart. Lift your feet from the ground and hang freely ( A ). Pull yourself up by flexing your elbows and pulling your shoulder blades down and back. Think of bringing driving your elbows down into your pockets. When your chin passes the bar, pause ( B ) before lowering slowly to the starting position. Try to avoid excessive swinging.

Primary Muscles worked: Lats, biceps

Grab a pull-up bar with your palms facing your body. Lift your feet from the ground and hang freely ( A ). Pull yourself up by flexing your elbows and pulling your shoulder blades down and back. Think of bringing driving your elbows into your pockets. When your chin passes the bar, pause ( B ) before lowering slowly to the starting position. Try to avoid excessive swinging.

Ring/ suspension pull-up

Hang with straight arms beneath a set of rings or suspension straps. Lift your feet from the ground and hang freely ( A ). Pull yourself up by flexing your elbows and pulling your shoulder blades down and back. Think of bringing driving your elbows down into your pockets. When your chin passes the height of your hands, pause ( B ) before lowering slowly to the starting position. Try to avoid excessive swinging.

Ring/ Suspension Trainer Row

Hang, parallel to the ground, with straight arms beneath a set of rings or suspension straps. Create tension throughout your entire body to form a rigid ‘plank’ position (A) . Flex at the elbows, pulling yourself up towards the rings. Don’t allow your elbows to flare and keep your hips from sagging. Squeeze your biceps at the top of each rep before slowly lowering yourself back down to the starting position.

Ring/ suspension trainer dip

Primary Muscles worked: Chest, triceps

Support your full bodyweight above your gymnastics rings or suspension straps with your palms facing inward and your arms locked out straight (A) . Lean forward slightly and bend your elbows, slowly lowering yourself until you feel a deep stretch in your chest (B) . Drive yourself back up to the top and repeat, ensuring your elbows don’t flare outward. Control your tempo to avoid swinging.

Ring/ suspension trainer push-ups

Assume a strong, straight armed plank, above a set of gymnastics rings or suspension straps (A) . Flex at the elbows to slowly lower yourself until your chest passes below your hands (B), pause here before explosively pressing back upwards. Keep the ring straps steady and close to your body throughout. Raise the rings or elevate your feet to decrease or increase the difficulty, respectively.

Forward leaning rest

Assume a strong, straight armed plank, above a set of gymnastics rings or suspension straps (A) . Turn your biceps out slightly and focus on tucking in your pelvis and squeezing your core, hard. Create a rigid structure from your ankles to your shoulders and hold it (B) .

Hanging knees raises

Primary Muscles worked: Abs, grip

Hang from a bar, gymnastics rings or set of suspension straps. Ensure that your legs are straight, in front of your body, and that your feet are together ( A ). Engage your abs and pull down on the bar, raising both of your knees towards your chest ( B ). Pause for a beat, before lowering your legs to the start position under control. Swinging is cheating.

Dumbbell Exercises

Standing Shoulder Press

Primary Muscles worked: Shoulders

Clean a pair of dumbbells onto your shoulders. Take a breath, squeeze your glutes and create tension through your core. (A) With no assistance from your legs, Press both dumbbells up overhead (B) Lower them under slow control to your shoulders and repeat.

Clean a pair of dumbbells onto the front of your shoulders. Take a breath and brace your core. (A) Dip at the knees and using your legs to help (B) drive the dumbbells up overhead. Lower them under slow control to your shoulders and repeat.

Single arm push press

Clean a dumbbell onto the front of your shoulders. Take a breath and brace your core. (A) Dip at the knees and using your legs to help (B) drive the dumbbell up overhead. Lower it under slow control to your shoulder and repeat. Squeeze the opposite fist to create tension.

Sit flat on the floor with your legs open and outstretched and a pair of dumbbells on your shoulders. (A) Take a breath and brace your core, keeping your torso upright press your dumbbells overhead (B). Lower under control to your shoulders and repeat.

Floor press

Lay flat on your back with your knees bent and your feet flat on the ground, holding a pair of dumbbells. Press the weights up above your chest, locking out your elbows ( A ). Lower them slowly until your upper arms are resting on the floor ( B ) pause here before explosively pressing back up. Keep your elbows from flaring throughout.

Upright row

Primary Muscles worked: Shoulders, back

Stand tall holding a pair of dumbbells at your waist, in front of your body. (A) Keeping your core tight pull the dumbbells up towards your chin, driving your elbows up and back (B). Slowly lower back down to your waist under complete control. Avoid excessive movement in your torso and ‘dropping’ the dumbbells too quicklyd.

Bent-over row

Primary Muscles worked: Back

Hold a pair of dumbbells at your sides and hinge at the hips until your chest is parallel to the floor, dumbbells hanging at your shins ( A ). Maintaining a flat back, row both dumbbells towards your hips ( B ), squeeze here and lower under control to the start before repeating.

Three point row

Hold a dumbbell in one arm and hinge at the hips, letting the dumbbell hang and placing your empty hand onto a bench, box or wall for support ( A ). With a flat back and rigid core, shift your weight onto your supported hand and row the right dumbbell up into your hip ( B ). Pause briefly, then lower the weight under control. Repeat.

Front-rack forward Lunge

Clean a pair of dumbbells up onto your shoulders and stand tall ( A ), take a step forward with one leg, bending the at the knee until the back knee gently touches the ground ( B ). Stand up explosively, pause and repeat with the opposite leg. Alternate legs unless otherwise other stated.

Front-rack reverse lunge

Clean a pair of dumbbells up onto your shoulders and stand tall ( A ) take a long step backward with one leg, bending your front leg until your back knee gently touches the ground ( B ). Stand up and forward explosively, pause and repeat with the opposite leg. Alternate legs unless otherwise other stated.

Goblet squat

Stand tall holding a dumbbell close to your chest in the ‘goblet’ position ( A ). Sink your hips back and bend your knees, dropping into a deep squat ( B ), your elbows should be almost between your knees at the bottom. Drive back up explosively, keeping your torso upright and dumbbell steady throughout.

Front-rack squat

Clean a pair of dumbbells up onto your shoulders. Take a breath and brace your core. (A) sink your hips back and bend at the knees, squatting down until the crease of your hips passes below your knee (B) . Drive back up explosively and repeat.

Primary Muscles worked: Hamstrings, glutes

With a pair of dumbbells on the floor just outside of your feet, hinge down with a flat back and soft knees to grip them ( A ). Squeeze your lats and stand upright, picture ‘pushing the ground away’ with your feet ( B ). Take a deep breath and reverse the movement to the ground. Squeeze your empty fist to create tension on the opposite side. Avoid excessive rounding of the lower back throughout.

Romanian deadlift

Stand tall holding a pair of dumbbells at waist height ( A ). With a slight bend in the knees, push your hips back and slowly lower the bells towards the ground, pinning your shoulders down and maintaining a flat back. Push your hips back until you feel a stretch in your hamstrings (B) , pause and explosively return to an upright position.

Plank pull-through

Assume a press-up position next to a dumbbell. Reach through from the opposite side, and grip your weight (A) , drag or lift the bell under your body to the opposite side, keeping your midline rigid (B). Alternate back and forth, keeping your hips from rotating, throughout.

Russian twist

Primary Muscles worked: Abs, obliques

Sit on the ground with your knees bent and your feet planted on the ground. Holding a single dumbbell with both hands ( A ), twist from side to side, lifting and touching the kettlebell to the ground either side of your body, under control ( B ) Keep your feet planted throughout.

Renegade row

Primary Muscles worked: Back, abs, shoulders

Drop into a strong plank with both hands gripping dumbbells ( A ). Keeping your hips from rotating, shift your weight onto your left hand, row the right dumbbell towards your hip ( B ). Pause briefly, then lower the weight under control. Repeat on the opposite side. Continue in this fashion, alternating arms.

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6 Workouts You Can Do While You Study

As collegiettes, we know the value of time. We’re all juggling different combinations of classes, extracurricular actives, internships and part-time jobs while attempting to maintain some semblance of a social life. When you finally have a moment to spare , climbing into bed is probably a lot more enticing than lacing up and heading out for a run. Luckily, there’s good news for all you multitasking, overachieving collegiettes out there: there are ways to break a sweat and build muscle while you catch up on your chem reading. With these six moves, you’ll be deskercising with the pros.

The Glute Squeeze

The glute squeeze is one of the most inconspicuous exercises, which means that you can do it pretty much anywhere—in your room while reading a textbook, in the library while going over flashcards or in the classroom while taking notes.

To do this exercise, mimic the squeezing motion shown in the image above while seated. Wherever you’re sitting, just squeeze your gluteal muscles as hard as you can and hold the contraction for 10 seconds. Relax briefly. Repeat 10 to 20 times to work on filling out your fave booty shorts while you go over your flashcards.

Chair Squat

Typing a paper but still trying to keep your legs and butt looking tight and lean? Try this chair squat move, which works all the major muscle groups in the lower body and, as a bonus, activates your core and raises your heart rate, helping you torch major calories during those all night essay-writing sessions.

While typing, stand in front of your desk with your feet flat on the floor. Keeping your back as straight as possible, press your weight into your heels and squat down until your butt hovers just above the seat of your chair. Hold for five to 10 seconds then sit back down. Repeat 10-20 times.

Core and Abs

Abdominal lift.

Staring at your computer screen for hours might help you memorize the notes you took in class, but it’s not doing all that much for your abs. Try this difficult abdominal lift to strengthen and tone your core.

While seated, put your hands on the seat of your desk chair. If your chair has arms, you can place your hands on the arms for an easier variation. Keeping your knees bent, press your weight into your palms and lift your butt off the seat while keeping your arms straight. Lifting your knees as high as you can will help in toning your lower abs. Stay above the seat for a few seconds (up to 10) and then slowly sit back down. Repeat two to four times. Keep your eyes on your notes or textbook to keep this tough move study-friendly.

Oblique Swivel

Swiveling desk chairs are pretty cool not only because you can spin around in them when you’re bored, but also because they’re an amazing piece of workout equipment in disguise for those of us who like to get our sweat on outside the gym . Next time you’re just fooling around and spinning, open a textbook on your desk and get your study on with these controlled oblique swivels .

Sitting up straight with your back against the chair. Put your feet together and lift them off the floor as high as you can. Hold the edge of your desk tightly enough to stabilize yourself. Using your core (primarily your obliques), swivel from left to right as your read. Repeat 10 to 20 times.

Trapezius Squeeze

Summer might be leaving us, but tube top season will eventually return, and when it does, you’ll be ready! This simple move tones your upper back and stretches your chest—a must for those of us who spend a lot of our days hunched over textbooks and computers.

Sit upright with arms spread out to either side. Bend arms at 90 degrees so fingers are pointing forward. Pull your elbows back and pinch your shoulder blades together, pretending you’re trying to hold a pencil between them. Hold for five seconds, then release. Repeat 10-20 times. This move is perfect for flashcard users; instead of keeping your fingers pointing forward, pick up a flashcard with one hand and hold it in front of your face to read it. Squeeze while you try to figure out the answer and release once you flip over the card. Switch hands.

Water Bottle Bicep Curl

Slit-sleeve tops are all the rage  this season, and the best accessory to the killer summer tan you’ll be showing off is toned arms. Use water bottles (or canned foods, or any other available weight you can grip in each hand) to work your biceps at your desk.

Sitting up straight, hold your weights at your sides, palms facing in and arms straight. With your elbows pressed to your side, raise your weights and rotate your forearms until your palms are facing your body. Slowly lower weights to original position and repeat for 10-20 repetitions. Make sure to keep your book open on your desk and flip pages in between reps.

Being a busy collegiette doesn’t mean that your health has to suffer! By incorporating some of these deskercises into your routine, you’ll be keeping yourself fit—and maybe even giving yourself the energy to finish that chapter in your textbook. It’s a win-win!

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Expressions with DO & MAKE

The English verbs do and make are frequently confused, so pay particular attention to the expressions below. It is best to learn the expressions by heart. Some guidelines do exist to help you determine which word to use when, but in general you will not have time to think through the rules before choosing a word. The best approach is to practice, and then practice some more! When you think you have learned them, try the free quiz that appears after the lists to test yourself.

• to do a favor
• to do a project
• to do a test
• to do an assignment
• to do an exam
• to do badly
• to do business
• to do damage
• to do exercise
• to do homework
• to do housework
• to do nothing
• to do research
• to do something
• to do some letter-writing
• to do some reading
• to do some studying
• to do some writing
• to do the accounts
• to do the cleaning
• to do the dishes
• to do the ironing
• to do the laundry
• to do the math
• to do the maximum
• to do the minimum
• to do the paperwork
• to do the shopping
• to do the vacuuming
• to do your best
• to do your duty
• to do your hair
• to do your nails
• to do your job
• to do your makeup
• to do 50 miles per hour
• to make a booking
• to make a bundle
• to make a call
• to make a cake
• to make a choice
• to make a comment
• to make a complaint
• to make a compromise
• to make a deal
• to make a decision
• to make a difference
• to make a fire
• to make a fool of yourself
• to make a fortune
• to make a fuss
• to make a habit
• to make a move
• to make a phone call
• to make a point
• to make a presentation
• to make a profit
• to make a promise
• to make a remark
• to make a reservation
• to make a sales call
• to make a sound
• to make a speech
• to make a suggestion
• to make a threat
• to make a visit
• to make amends
• to make an appearance
• to make an appointment
• to make an attempt
• to make an enquiry
• to make an exception
• to make an excuse
• to make an offer
• to make arrangements
• to make believe
• to make friends
• to make fun
• to make changes
• to make corrections
• to make love
• to make money
• to make noise
• to make peace
• to make plans
• to make progress
• to make sense
• to make someone angry
• to make someone happy
• to make (someone) mad
• To make someone sad
• to make someone’s day
• to make sure
• to make time
• to make trouble
• to make dinner
• to make lunch
• to make breakfast
• to make a snack
• to make tea/coffee
• to make a mess
• to make a mistake
• to make the bed
• to make war

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How to Exercise While Doing your Housework

Last Updated: December 12, 2022 Approved

This article was co-authored by Errol Ismail . Errol Ismail is a Personal Trainer and the CEO and Co-Founder of Maestro Training. With nearly 10 years of experience, Errol specializes in helping individuals incorporate exercise into their daily lives by making it convenient and creating a community of support and encouragement. Before starting his own company, he honed his craft at at Equinox, one of the most prestigious gyms in the USA. wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, 100% of readers who voted found the article helpful, earning it our reader-approved status. This article has been viewed 73,584 times.

Busy people may not find time in their schedules to do the recommended 150 to 175 minutes of moderate cardiovascular exercise per week. A UK study found that the average British woman spends 143 minutes per week cleaning their house. If you are the main caretaker of your own house or another residence, then you may be able to count regular cleaning and chores as part of your exercise time. Many household chores are considered medium intensity cardiovascular or strength-training exercises. Plan your chores in a way that allows you to do them in succession to increase heart rate and work your major muscle groups. Read more to find out how to exercise while doing your housework.

Indoor Housework Workout

• Create a playlist that lasts at least 30 minutes. This can serve as your timer. Playing your favorite songs in succession will also increase the endorphin-boosting power of music. Try dance, Latin, hip hop and fast rock songs. Go to bpmdatabase.com to check if your favorite song has 120 BPM or more .

• You burn approximately 190 calories per hour vacuuming. Increase the calories you burn by performing single leg lunges every 2 to 3 minutes. Take a large step forward with your right leg and lunge until your right knee is at a 90 degree angle. Hold the position for 3 to 10 seconds and then step back. Repeat with your left leg.

• Mopping burns approximately 195 calories per hour. Make sure you switch arms as you sweep, mop or rake. You should reach and pull back with your right and left sides evenly. Favoring 1 side will create a muscle imbalance and may lead to pain. Get on your hands and knees and scrub intensely. This cleaning exercise works your shoulders and upper arms intensely.

• You burn approximately 500 calories per hour walking up and down stairs. Increase your strength-training by squatting whenever you pick up objects. Lean slightly back and pick up an object when your arms are close to the floor. Bending over causes intense strain on your lower back. Squatting builds the quadriceps, hamstring and ab muscles, helping you help your back when done repeatedly.

• Repeat this exercise 10 times and do 2 to 3 sets with 1 minute resting between sets.

• Return to the original position, rest for a few seconds and repeat until you are done folding your laundry.

• You burn approximately 180 calories per hour cleaning windows. You work approximately the same calories per hour dusting the house, which also works your upper and lower arm muscles.

Outdoor Chores Workout

• This exercise burns approximately 230 calories per hour.

• Painting burns between 250 and 300 calories per hour if done on large surfaces, like walls.

Expert Q&A

• Stretch all your major muscle groups after you end your housework workout. Take a shower after you have stretched and rehydrated with plenty of water. Thanks Helpful 0 Not Helpful 0
• Use these approximate calorie counts to calculate the calories you burn. Divide the actual minutes spent doing the task by 60 (1 hour). Multiply this figure by the calorie count to figure out how many calories you are actually burning. You can establish daily workouts according to the time, calories or intensity you prefer. Thanks Helpful 0 Not Helpful 0
• Avoid all bending if you have lower back or joint problems. Weeding, vacuuming and kneeling on hard surfaces may not be recommended for these chronic conditions. Thanks Helpful 7 Not Helpful 1

Things You'll Need

• Flexible clothing
• Athletic shoes (that can get dirty)
• Mop, broom or rake
• Sponges or cloths

You Might Also Like

• http://www.weightlossresources.co.uk/exercise/tips/housework_workouts.htm
• http://www.agingcare.com/Articles/caregiver-exercises-147273.htm

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The Difference: Do & Make (Exercises & Guidelines)

Language Focus:  common collocations for the verb make and do

Download : make-do-difference-worksheet.docx

Jump to : Exercises

The verbs  do and  make are easy to confuse in English. Here are some guidelines and exercises to study.

Guidelines for the Verb Make

`To make' something is to create something. Something wasn't there, and then you made it. For example, you make a mistake . There was no mistake and then you created it; you made it. To make is to create something that did not exist before.

The children made a mess.

Common Expressions with the Verb Make

• an effort/attempt
• an offer/request
• a choice/decision
• a mistake/error
• a phone call
• a reservation
• a bed (this means to put the sheets on a bed neatly)

Guidelines for the Verb Do

We use do for actions and tasks. For example, we do our homework . Who makes your homework? Your teacher does. S/he creates it (makes it). And then you do it.

• your homework
• your job/duty
• well/poorly
• your share/part

We use do for household chores and beauty .

• the laundry
• the dishes (this means to wash the dishes)
• your hair (this means to style your hair)
• your makeup
• the ironing
• the washing

We also use do for activities (like sports) that do not have their own verb.

• karate / taekwondo / judo

These guidelines can be helpful, but there are exceptions . For example, to  make a bed means to put the sheets on the bed neatly. But this is not really an act of creation (we aren't creating a bed). So why do we use make ? Probably because this is how people decided to speak a long time ago. The best way to learn the differences between the verbs make and do is to practice . Try these practice exercises.

Practice Exercises: Make or Do?

• John didn't get the job because he  did made  a mistake on his application.
• The hikers decide to  do make  a fire at the side of the lake.
• Students can  do make  research in the library.
• The company  did made  a profit last year, thankfully.
• When their parents were away, the children  did made  a mess.
• Kate  did made  her friend a favour yesterday. She drove her to the airport.

Check Answers    

• The negative advertising campaign  did made  damage to the company's reputation.
• We didn't feel like  doing making  dinner, so we decided to  do make  a reservation at our favourite restaurant.
• Olivia  does makes  her best to  do make  yoga every morning.
• I wanted to work for the company, but they did not  do make  me an offer. So I'm still unemployed and not  doing making  any money.
• Mike  does makes  friends easily. In fact, yesterday when he was  doing making  karate, he met a funny guy named Ricardo.
• The little boy  did made  a wish and then blew out the candles on his birthday cake.
• Johnson is worried that her son isn't  doing making  progress at school. He's not  doing making  well. He doesn't  do make  his homework regularly. He needs to  do make  an effort to improve. Otherwise, he will fail his classes.
• Alan's daughter is hardworking. She  does makes  her share of the housework. For example, yesterday she  did made  her bed,  did made  the dishes,  did made  the laundry, and she  did made  the ironing. She even  did made  coffee in the morning.
• Roger isn't a good worker. He  does makes  a lot of jokes at work. When his boss asks him why he isn't  doing making  his work, he always  does makes  an excuse. Often he  does makes  phone calls to his girlfriend at the office. I wish he would  do make  his job. When we hired him, I think we  did made  a bad decision.
• Last night, Brenda  did made  plans to go to a dance club. Before she left, she  did made  her hair, she  did made  her makeup, and she  did made  her nails. She left some dirty dishes in the sink because she didn't want to  do make  the washing. After dancing, she and her friends  did made  karaoke until 3 a.m.

I hope these exercises have helped you learn the difference between  make  and  do.  We have many other pages on the differences between difficult words in English. To view them, go to the Grammar menu above and select Word Differences .

If you have a question about this lesson or find a mistake, please leave a comment below.

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21 comments on “ The Difference: Do & Make (Exercises & Guidelines) ”

Do and make undersand completly

Thank you sir

Part 2 – sentence 3: Olivia MAKES (=forces) her friend DO yoga every morning! (It’s a complex object structure – to make smb do smth). Am I wrong?

Hello. I think you’ve misread the sentence. The word ‘friend’ isn’t mentioned. The sentence you wrote is a causative sentence structure (Active Causative). I don’t think it’s a Complex sentence, however, since there is only one clause and no subordinating conjunction.

I am sorry. I did misread it. Thank you for your explanations!

excellent questions

it’s nice and we can learn how to put the correct words or verbs in the sentence….

This exercise very knowledgeable for students. I learned a lot of things.

The exercises are interestig.10q very much!

Thank you !! I am from Ethiopian and it support me for exam

thank you so mush ,frankly I have had a lot of difficulties to differciate between these two expressions , Now because of I developpe my launguage

idk why but I can´t check my answers

Can you try again? A plug-in was causing problems with the site. It should be fixed now.

I love this. It useful and help me alot

I learned a lot. Thank you

I did well on this test.

Thanks a lot . I have khown by doing this exercise.

Hello. Excellent examples to learn the difference between do and make. Useful sentences that help us to see the difference according to the rules we studied Thank you very much

Thank you for the exercises.

These exercises help me a lot to understand the difference between make and do Thanks a lot

Toda la encuesta estuvo bien ya que se realizó correctamente y es muy entretenida

Makes, did, made, make

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Heel touch side kick squat

Jump squats

Kettlebell Arnold press

Kettlebell bent-over rows

Kettlebell chest press

Kettlebell deadlifts

Kettlebell goblet squats

Kettlebell one arm clean and jerk

Kettlebell one arm snatch

Kettlebell one-legged deadlifts

Kettlebell pistol squats

Kettlebell renegade row

Kettlebell shoulder press

Kettlebell split snatch

Kettlebell swings

Kettlebell windmills

Lying knee to chest stretch

Mountain climbers

Neck extension stretch

Oblique crunches

One leg calf raises

Pelvic tilts

Plank arm lifts

Rear Pull-ups

Reverse lunges

Seated piriformis stretch

Sphinx pose

Split squats

Sumo squats

Supine spinal twist pose

Tricep dips

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Home Workouts

You don’t have to get a gym membership or join a workout studio to stay active. In fact, home workouts have become a popular way for everyone from stay-at-home parents to people who work from home to meet their fitness goals. They're especially beneficial for those with time or budget constraints.

Plus, at-home workouts are simple, fun, and effective. You can incorporate elements of gym and studio workouts—such as yoga, pilates, cycling, strength training, and more—into your home workout or create a routine that is unique to you and your goals. Check out our motivation tips and full-body workouts to help you get started on your home workout regimen.

Frequently Asked Questions

Motivation is one of the biggest challenges that people who work out at home face. Without the accountability of a gym buddy or a class to look forward to, you may find yourself struggling to stay motivated. To improve motivation and reach your goals, try logging your workouts in a fitness journal , using an activity tracker like a smartwatch , and be sure to find workouts you enjoy. However, don’t be too hard on yourself. If you’re struggling with motivation, it may be time to reassess your goals and your routine.

Working with a personal trainer can be incredibly helpful for beginners. But, when you exercise at home, that may not be an option. Other ways for beginners to learn the ropes is turning to online resources like videos and articles. You can also take workout classes from home by streaming them online.

Working out from home can save you time and money. After all, gym memberships and studio fees can get expensive. And although purchasing your own equipment requires some investment up front, over time, it’s usually more cost-effective. At-home workouts may also save you time because there’s no need to drive to and from the gym, check in at the front desk, or wait on equipment to free up.

If you’re worried about injuring yourself when working out from home, there are a few precautions you can take. Always wear the proper attire when working out from home and handle equipment, like machines and weights, carefully. Additionally, avoid doing any heavy lifting without someone to spot you nearby. Stretch before and after a workout to reduce the risk of injury.

Working out from home requires ample space, so you’ll need to find a place in your home that is suitable for exercise. This can be inside, such as in your garage, a dedicated home gym, or even your living room. Some people enjoy outdoor workouts .

If you work out inside, you may want to protect your floors from heavy equipment with floor mats. But if your workout plan doesn’t require heavy machines or weights, you may only need a yoga mat, light dumbbells, and other miscellaneous pieces of equipment that you can store in a closet or basket when not in use.

Planks are abdominal exercises that increase core strength , but you may also feel them working your arms and shoulders as well. To perform a plank, begin in a position that is similar to a push-up. You can hold the plank position on your palms or forearms. For beginners, try lowering your knees to the mat to make it easier. Hold the position for as long as you can. Some people begin with a goal of 30 seconds.

Squats are a lower-body exercise. You can perform them with bodyweight or make it more challenging by adding weights. There are different types of squats including box squats, goblet squats , pistol squats, wall squats, and more. Experiment with different types of squats to determine what is right for you.

Lunges target the muscles in the lower body. To perform a lunge take a step forward and place your foot flat in front of you. Your front knee should be bent at a 90-degree angle. Your back leg is slightly bent on the ball of your foot. Performing lunges will help you tone and strengthen the muscles in your lower body. You can even add dumbbells to your lunges to make them more challenging.

Squat jumps take regular squats up a notch. Start in a squatting position and explode up in a jumping motion. Return to the starting position and repeat. This exercise warms up the lower body and increases core strength. It also gets your heart rate up. If you really want to push yourself, you can try doing a 30-day squat challenge at home.

Doing cardio at home can be difficult with limited space, but high knees are a good exercise to do at home if you want to get in more cardio . To do high knees, start in a standing position. One at a time, lift each knee to your chest and alternate between legs while swinging your opposite arm forward. As you gain speed, this exercise starts to look like running in place. Doing this exercise targets the lower body and core and is relatively easy to add to a home workout.

Strength refers to the measure of a person’s physical exertion. In exercise, it usually refers to lifting weights. Strength training and weight training are the primary ways to increase physical strength.

Cardio is short for cardiovascular exercise. It’s also another word for aerobic exercise, which is when the body requires more oxygen to complete movements. Examples of cardio include running, brisk walking , jogging, swimming, and cycling . Cardio also gets your heart rate up and blood pumping and can improve cardiovascular health, lower all-cause mortality rates, and support weight management goals.

Flexibility is used to measure a person’s range of motion when performing an exercise or stretch. Stretching is one way to improve your flexibility, which makes it easier to perform certain exercises. Flexibility also comes in handy in your daily life. For example, if you drop something in the backseat of your car, flexibility helps you to reach around and grab it.

Explore Home Workouts

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Nystoriak MA, Bhatnagar A. Cardiovascular effects and benefits of exercise .  Front Cardiovasc Med . 2018;5:135. Published 2018 Sep 28. doi:10.3389/fcvm.2018.00135

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