If you are beginning an at-home workout routine, it could seem a bit daunting if you don’t have any equipment but don’t let this discourage you because you can get a great workout using your own body weight. Although the following 12 exercises can be done without any equipment, some of them require a certain level of imagination and commitment.
1. Bodyweight Squats.
While it is possible to create a movement that targets each muscle group individually, basic bodyweight squats hit everything while simultaneously burning calories. Stance with feet slightly more than shoulder width apart, pull the hips back as if in a chair and squat until the thighs are at least parallel to the floor. Perform reps 15-20 while pressing through heels back to the starting position; include jump squats to increase the level of difficult.
2. Push-Ups.
Push-ups also engage large muscles in the upper body together with the abdominal and lower body muscles. Fit them to your fitness level – do it on your knees, bend with hands on the countertop, or for the challenging option, put your feet on a higher surface. Lower the chest to the floor and then push it back up slowly. It is recommended to perform 3 rounds of maximum repetitions.
3. Lunges.
Lunges focus on the lower body, particularly the legs as well as the glutes and the abdominal muscles. Move one foot forward, bending both knees at the knee joint to achieve 90 degrees angle. Flip up through the front heel and push back to the initial stance. Do 10-15 reps then change the leg you are supporting. Increase the intensity by introducing jump lunges.
4. Planks.
The isometric plank targets the core muscles for stability and strength. Feet come to a flat surface with forearms on the ground in the push-up position; tighten your abs and hold it for 30 seconds to a minute. To make it more challenging, bend your knee and lift the lower leg an inch or so off of the ground.
5. Mountain Climbers.
This is because mountain climbers raise the heart rate quickly when exercising the abs, arms, glutes and legs. You begin in the high plank post or what is commonly referred to as the ‘up’ position. Knee push right knee toward chest, knee drop down back to the original position, knee push left knee- like climbing the mountain. Again, it should be between 20 seconds and 1 minute.
6. Bear Crawls.
Bear crawls foster total body strength through contracted dynamic motion. Step forward with right hand and left foot – as a bear would walk. Keep abs tight. For 30 seconds, try bear crawling in several directions.
7. Burpees.
For those of you who are looking for something wicked for cardio and strength exercises, burpees is the perfect exercise. This involves standing, lowering the hand to touch the floor with the feet, jumping the feet back to support the body in a plank position, bringing the feet back to the original position and then jumping up. Do it 10-15 times for an intense sequence.
8. Bicycle Crunches.
Bicycle crunches involve the rectus abdominis and oblique muscles. Lay on your back with your feet flexed at the shins. Twist the torso and cycle the legs as if peddling while moving right elbow to left knee. Twist to the other side and continue reversing for 12-15 repetitions on each side.
9. High Knees.
This particular running in-place exercise helps in the toning of the legs as well as in escalating heart rate. Raise right knee towards chest level as high as you can, pulling your stomach muscles in. Alternate lifting left knee. It is continued for 30 seconds to 1 minute.
10. Wall Sits.
Wall sits challenge legs and glutes through activation of the cited muscle contraction. The initial position involves leaning back against wall and placing feet shoulder width apart. Gradually descend until the legs reach a position of 90 degrees to the body, and hold the position for 30-90 seconds. Keep abs tight.
11. Triceps Dips.
Back of the arms and shoulders are involved in dips. Put hands behind on a firm raised platform slightly wider than shoulder distance. Bend elbows, pulling hips off the floor. Lower with control the bend of elbows. Press back to start for 10-12 reps.
12. Side Planks.
Side planks directly target the muscles of the oblique for a toned midsection. Stack feet, support body sideways on one forearm. Raise hips up so that the body forms a straight line from the shoulders to the feet. Holding for 30 seconds on each part of the body, 2-3 repetitions.
Maximize Home Workouts
Adhere to workout routines 3-5 days per week for 20-45 minutes. Before strength moves or cardio bursts, make sure to warm up first. Listen to body – is everyone tired? – Yes – well, it’s a rest day! Drink water, eat properly, and track achievement to kick butt on home workouts.
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