Work out at home without equipment is possible especially during this period when we spend a lot of time in the house. The government has been finding ways of opening up the economy including opening gyms. If you are dependent on the equipment found at the gym, the past couple of months might have been a hard knock for you. Even if the gyms open up, there is a chance that your busy schedule wouldn’t permit you to visit one.
On the contrary, The U.S. Department of Health and Human Services’ 2018 Physical Activity Guidelines for Americans mentions some notable health benefits of physical activity. The importance of physical activity ranges from improved sleep to reduced anxiety and from reduced weight gain to a lower risk of death.
According to The Centers for Disease Control and Prevention (CDC), about half of adults don’t get the exercise they need. Well, there are reasons for skipping exercise or eating healthy. However, there is a lot on the line. You can join my Eat Your Way To Fit Nutrition and Workout Program for only $87. You will work out from home without any equipment as I guide and support you through this journey. You don’t need fancy equipment to get a solid workout.
Best Working out without equipment
Warm-up
Before you start any exercise, it is crucial to get your heart rate up and activate your muscles. Even though it is work out at home without equipment, you still need to do warm ups before the actual exercise. Some of the warm-ups include jumping jacks, air punches, squats, inward and outward hip rotations, knee raises, and kicks. Warming up prevents any possible injury and help you do a proper exercise.
Bodyweight
The video below shows some of the things you can do for your body weight exercise.
Some of the exercises include:
Bodyweight squats
When you consider to work out at home without equipment, bodyweight squats are crucial. To do a squat, stand up straight with your feet spaced about shoulder-width apart. Look straight ahead. Start to lower your body as if you’re about to sit in a chair. Keep lowering yourself until your thighs are parallel or nearly parallel with the floor. Your upper body should lean slightly forward as your knees bend. Slowly straighten back into a standing pose. Repeatedly do this.
Plank
This is for the core and upper-body strength. Have your legs straight with the arms straight and hands on the floor. Also, you can do side plank with your body pushed off the floor.
Push-ups
Get into a high plank position from your knees. Maintaining a straight line from your head to your knees, bend your elbows to lower yourself down to the ground. Keep your elbows at a 45-degree angle.
Lunges
Stand with your feet a few inches apart, staring straight ahead. Step forward with one leg, slowly lowering your hips toward the ground as you bend both knees. Keep the knee on the forward leg in line with the ankle rather than jutting it out.
High-Intensity Interval Training
This is about varying the speeds in between various exercises such as jumping jacks, squats, and pushups. You can follow along with the video below.
Now with this information, what are you going to do differently? Start your exercises today without any equipment and stay fit and healthy.
What are the benefits of working out?
- Raise energy levels
- Reduce body fat
- Efficiently burn calories
- Improve posture, stability, and balance
- Improve brain health and cognitive functions
- Boost body metabolism
- Build lean muscles
There is no need for equipment, however, if you’d like to spice things up, you could get the following;
- Resistance bands
- An exercise mat
- Stairs as a cardio machine
- A towel: Could use it as a resistance band
- Walls for stretching
- A chair
- A broom
- Laundry detergent jugs, cans, and water bottles
- Backpack with books
- Packets of rice or beans
You need to be creative and make use of what you have at home as equipment for your workout sessions. Even though the idea is work out at home without equipment, you might need some of the items at home to assist you in this process. Remember as you work out to track, track, and keep tracking your food. Remember to measure what you eat.