Exercise Without Equipment at Home
Hitting the fitness machines or lifting weights can be fun and engaging, but did you know that you can pursue an equally effective workout without any additional equipment? You can stay in shape from the comfort of your home with the help of a few key bodyweight exercises.
Basic bodyweight exercises
Routines such as the intensive Focus T25 workout schedule are centered around basic exercises such as jumps, kicks, lunges and squats, as well as cardio and stretching sessions incorporated directly into the workout. This type of training makes use of your body’s weight to create resistance, building your endurance and toning all the major muscle groups in the process.
According to a 2018 study, low-intensity bodyweight training is excellent for improving ambulatory function and building strength, especially for the lower limbs. The research was conducted on a sample group of elderly individuals, which implies that you can definitely pursue a much more spirited program for impressive results.
At-home routine recommendation
You don’t need to waste a lot of time with your at-home workout routine. In fact, as little as 10 minutes per day can make a difference in terms of weight loss and muscle firmness. The following example is one possible variation that you can try. If pursued correctly four or five times per week, it will help you burn 200 calories per day as long as you mind your nutrition as well.
- One minute of cardio. To get your heart pumping and increase your metabolic rate during the workout, perform one minute of intense cardio at the very beginning of the routine. No more than 30 seconds of high stepping and 30 seconds of side hopping will get the job done.
- Lunge. Place your hands on your hips and keep your feet shoulder-width apart, then step forward with your right leg and lower down. Both your legs should form a 90-degree angle. Return to starting position and repeat on the left side. Keep this going for a total of 12 reps, ensuring that you squeeze in six on each side.
- Clap overhead. This exercise is as easy as it sounds. Open your arms and keep them straight to the sides at shoulder height, then raise them over your head into a clap. Perform this motion 10 times in total.
- Adductor stretches in standing. Stand upright and spread your legs apart in a wide stance, then place your hands on your hips. Bring your body in towards the right, bending the corresponding leg at the knee to shift the weight onto it. Repeat on the other side and complete 12 reps.
- Butt bridge. Lie on the floor with your back flat and your knees bent, then squeeze the glutes and raise your butt into the air. Return to the initial position and repeat 10 times.
- Fire hydrant. Stand on all fours with your knees directly under your bottom. Raise your left leg until it is parallel to the floor, then bring it back down. Perform 10 reps on the left side and 10 reps on the right side.
- Repeat. Repeat the five exercises described above but decrease the number of reps by two for each set.
- Plank. Rest your weight on your forearms and hold a planking position for 30 to 40 seconds to tighten your core and stabilize the body.
- Butt kicks. Sneak in a quick 30 second of additional cardio by performing some butt kicks. To make it easier, pretend you are running while sitting still.
- Stretch for two minutes. Don’t forget to stretch your muscles at the end of the workout to promote growth and prevent soreness and injuries. Lie face down on the floor and raise the upper part of your body using your arms into a cobra stretch. Hold the pose for 30 seconds, then engage in child’s pose for 30 seconds more. Then, lie on your back and extend your arms to the sides. Raise your knees and turn them towards the left, letting them drop on that side. Your shoulders should constantly touch the floor. Hold this pose for 30 seconds, then repeat on the right side, and you are done for the day.
Bodyweight training is the way to go when you want to get into shape, as well as maintain it. By following the routine above and adding your own variations to it, you will build lean muscle and maybe even drop some of those pesky extra pounds that have been bothering you. So, what are you waiting for? It is time to break a sweat!