A lot of skinny people would love to win a few kilos more to fill their structure skinny. Good home workouts for skinny people should address the desire of weight gain and better musculature, without neglecting cardiovascular fitness. If you are slim, there are a number of effective home workouts that add strength, mass and strength.

Spread 15 to 20 minutes once a week or do 30 minutes cycling twice a week. Cardiovascular exercises will raise your heart rate and help increase lung capacity. These workouts are infrequent and of short duration to avoid excessive energy expenditure, which can lead to unwanted weight loss.

skinny people

Training for beginners
This is a short and intense workout to improve your muscle tone. Do three sets per exercise, with a maximum of one minute rest between sets. Takes 15 to 25 pushups. Keep knees on the floor if you’re not able to do full pushups. Then do pushups and dumbbell presses, sit on the edge of a bench or chair and grab a pair of dumbbells with your arms hanging by your side. Bring the dumbbells to your shoulders to work the biceps, then passes the dumbbells over your head , twist your wrists so that the palms of your hands away from you at the peak of the movement.


This works the shoulders. Perform dumbbell lateral raises to exercise final shoulder. Do squats with dumbbells to work your glutes and quads: stand with your feet apart at shoulder width holding a pair of dumbbells at your side. Gradually drop down squat until your thighs are parallel to the floor, then push up to the starting position. Do 15 to 20 crunches to exercise the abdominal muscles. Execute this sequence of exercises on Monday, Wednesday and Friday.


Bodyweight Training
Do this exercise three times a week, with at least one day of rest between workouts. Do five sets of tri-sets of 10-15 repetitions each set. The Tri-sets include three different exercises without rest in between. Perform squats with jumps to the legs and buttocks, stand with feet apart at shoulder height and arms crossed over your shoulders. Falls into a squat until your thighs are parallel to the ground, then explodes with a jump upwards. Land on your toes, place your heels on the floor and repeat the squat. Then do pushups for chest and triceps exercises followed by traction using a door to your back. Open the door in half and place a towel over the top of it. Reach and grab the top of the door. Bend your knees and cross your ankles. Pull yourself up until your chin reaches the top of the door, then lower to starting position. Rest two to three minutes before you do another series of three.

Exercise using only free weights
You’ll need a set of dumbbells and a bench for this exercise. Make a full body workout on Monday, Wednesday and Friday. Perform three sets per exercise for 10-12 repetitions. Exercises should include dumbbell bench press for chest, Seated Dumbbell shoulder press, one arm rowing with barbell to the upper back, dead weight dumbbell stiff legs to the lower back, triceps extensions lying dumbbell, seated dumbbell curls with bicep, dumbbell squats and dumbbell lunges for the quads and glutes. Exercise your abs with two sets of 20-25 crunches.