We’re told that more complicated is better, that we need special equipment to get fit, and that we’re unfit because we don’t have a gym membership or fancy set of dumbbells.
People are unfit because of a lack of dedication or because fitness isn’t important to them. We intend no judgment on those who don’t want to dedicate themselves to a healthier lifestyle. Excuses aren’t necessary.
I often hear people say they don’t have a gym membership as an excuse for being unfit. I think people believe it’s more complicated and expensive to have a membership, so they use that as an excuse.
You don’t believe me, do you? Would you believe me if I said you never need a gym membership again? Not even a single piece of equipment?
You don’t need to belong to a gym to start exercising! You can begin at home! It may be confusing at first to workout without an instructor, so start with short, easy exercises. These don’t require any equipment, or you can use your body weight as resistance. But another question comes up…
Can You Build Muscle Mass with Bodyweight Exercises?
You can build muscle mass with bodyweight exercises at home by using a method known as progressive overload. This involves increasing your reps, decreasing your rest times between each exercise, incorporating new and more challenging variations, pushing yourself to failure, and increasing your time under tension by slowing your movements. When equipment is involved, you can also use a technique called mechanical drop sets to progress.
Michelle Furniss tells us that there are a lot of ways to stay fit without going to the gym. She is a qualified group fitness instructor and the Chief Commercial Officer of Health & Fitness, ANZ at Xplor Technologies. She thinks you can use things around your house to replace equipment or supplement your workout.
Okay, so let’s start up!
At Home Stretching & Warm-Up
We recommend stretching and warming up before working out to increase muscle flexibility and prevent injury. Stretching after your workout is also beneficial in reducing soreness and improving your range of motion.
There are plenty of ways to warm up your body at home with no equipment. This can be done by doing things such as jumping jacks, bodyweight squats, lunges, hip extensions, forward leg swings, spider-man steps, push-ups, and even jogging in place. However, don’t make the intensity too high and only do around 5 minutes of stretching and warming up, so you don’t wear yourself out before the actual workout.
Best No-Equipment Home Workouts
You want to maintain a high-quality workout but have no home equipment. What can you do? The best way to get results is to use the progressive overload strategy. This means increasing your repetitions, decreasing your rest times between sets, adding new and more challenging variations, pushing yourself to failure, and increasing your time under tension.
You will probably soon notice that there is a lot of repetition from one routine to the next. We have also divided these routines according to your level of experience. You should, of course, decide where you are physically and proceed from there. Start with a beginner’s routine and work your way up to something more advanced when you’re ready. If you’re short on time or feeling adventurous, we have included two versions of an intense bodyweight routine known as the 7-minute scientific workout.
Furniss says that some of her favorite ways to stay fit and change her routine involve doing exercises that don’t require equipment. These include basic bodyweight exercises like planks, push-ups, squats, lunges, chin-ups, and tricep dips using a step, park bench, or stool. These exercises, which work for multiple muscle groups at once, are a great option for those who have little time or access to gym equipment.
1. Jumping Jacks
Jumping jacks are a good cardio exercise to do if you want to target your whole body. Some benefits of jumping jacks include making your heart stronger, building stronger muscles, helping with weight loss, building stronger bones, and making you feel happier. They also help improve your flexibility and stamina.
To do this exercise, stand with your feet together and hands at your sides. Jump, raise your arms above your head, and quickly bring your feet back together. Repeat this faster.
This is an excellent exercise for developing rock-hard abs. It is also great for beginners to strengthen their shoulders, arms, and back. There are many different ways to do this exercise.
To do a forearm plank, get into a pushup position with your elbows bent at 90 degrees and your body weight on your forearms. Ensure your body forms a straight line from your head to your feet. Hold on to the position for as long as you can.
3. Cross Crunches
This exercise is more effective and easy to do if you want to work on your abs and oblique muscles. It strengthens your core and abdominal muscles.
To do this exercise, lie flat on your back with your knees bent and feet flat on the floor. Place both hands loosely behind your head. Bring your right shoulder and elbow across your body, and at the same time, bring up your left knee towards your left shoulder. Try to touch your knee with an elbow. Go back to the original position and repeat with the left elbow.
4. Rotational Jacks
Rotational jacks are jumping jack with a twist that is an excellent way to start a workout. They help to increase your heart rate and warm your muscles.
Imagine a weight is attached to a string at your tailbone. Start with a wide stance with soft knees and allow the weight to pull your tailbone toward the floor. Keep your arms straight and your head and neck stationery as you hinge forward at the hips. When your tailbone is as close to the floor as possible, rotate your torso so your right-hand touches the ground. Return to the starting position and jump your feet together. Immediately jump your feet back out and hinge forward again. This time, rotate to the left, touching your hand to the ground. Return to the start, jump your feet together, and twist again to the right. Complete 12–15 reps for 3 sets.
Burpees are a type of high-impact plyometric exercise that will help you torch calories quickly.
Place your feet shoulder-width apart and have your arms down by your sides to begin. Start by squatting down, and as you move your hands to the ground, extend your legs back into a high plank position. Immediately after you reach the high plank position, bring your feet up to your palms by hinging at the waist and jump into a squat. Make sure your feet are as close to your hands as possible, landing them outside your hands if necessary. Stand up and immediately jump again, Squat. After you land, extend your legs back out and continue for 15 reps.
6. Rear-Elevated Split Squats
This exercise is called a split squat or a lunge and is great for toning your lower body, muscles around your spine, and your core. You can do this move with both feet on the ground, but this more advanced version will help to tone your hamstrings, glutes, and quads by keeping your rear leg elevated. This version also requires more engagement from your core and better coordination and balance, making it a great move for all-around toning.
To do a split squat/lunge, stand in front of a weight bench with your legs shoulder-width apart and a dumbbell in each hand. Reach one leg back to lie on the bench, keeping the laces part of your foot in contact with the bench. Place your front foot far enough forward that your front knee does not extend beyond your toes when you drop down into a lunge. Keeping your core engaged and maintaining good posture, bend your front knee to drop into a split squat/lunge. When the thigh of your front leg is parallel to the ground, press through your heel to return to the standing position. Complete 8-10 reps with one leg on the bench, then switch legs.
disparities in muscle strength can lead to serious injury. Many guys make the mistake of focusing too much on exercises that work the muscles in the front of the body, like the chest and arms, because those are the muscles we can see in the mirror. However, it’s just as important to strengthen the muscles in your back. The best way to do this is with pull-ups, which also work your chest, shoulders, and core. If you can’t do a pull-up without assistance, use a machine or loop a resistance band around the bar to help. Once you’ve mastered pull-ups, try wearing a weighted vest to make the exercise more challenging.
To do a proper pull-up, first grab the bar with a shoulder-width grip to engage your lats. Hang from the bar, then raise your feet off the ground by bending your knees. To pull yourself up, engage your core, contract your lats, and pull your elbows down toward the floor. Raise your body until the bar is at chin or chest height, then lower it back down in a controlled fashion and repeat.
8. Mountain Climbers
You don’t need to use weights when you do a few sets of mountain climbers. The combination of supporting your own body weight and knee drive will make your muscles and lungs burn.
Start by assuming a high plank position with your arms extended. Make sure to engage your core and keep your spine and neck neutral. Drive your right knee up toward your chest and extend it. Immediately after, drive your left knee up toward your chest. Repeat this process for 30 seconds, going as fast as you can while maintaining good form. Try to complete 3 total sets.
9. Russian Twist
The workout is effective for the whole abdomen. It improves body balance and helps you stay in shape.
Sit with your back at a 45 degree angle to your torso, with your knees bent and your feet slightly elevated, so that your upper body and thighs form an imaginary V shape.
An excellent way to work your abdominal muscles while also improving your body’s flexibility and balance.
To do this exercise, lie on your back with your legs and arms extended towards the ceiling. Extend your right arm behind your head while lowering your left leg. Return to the original position and repeat the process with your left arm and right leg.
11. Standing Side Hops
Lateral movements are an important part of a well-rounded exercise routine. Standing side hops are great for improving hip and ankle mobility.
Stand with your feet together and your arms bent at a 90-degree angle at your sides. soft. your feet together, jump to the right, taking off and landing on the balls of your feet. As soon as you reach the ground, jump back to the left. Repeat 20 reps for 3 sets.