Millions of people have suddenly found themselves without a gym to visit. Whether you’re stuck at home due to Covid-19, travel, or living in a sparsely-equipped area, working out can still be achievable and effective. That’s why we’ve gathered the best exercises to do at home without any special equipment needed. So break out your yoga pants, grab a water bottle, and read ahead for the ultimate guide to fitness at home!
1. Get Fit and Fabulous at Home
Getting fit and fabulous doesn’t have to involve expensive gym memberships or costly equipment. You can still get great results with simple and affordable home workouts – all you need is the right know-how.
Here are a few tips to help you get started:
- Take advantage of the natural resistance of your body weight – activities like push-ups, planks, lunges and squats are simple to do at home, but they often provide even more of a challenge than using weights or machines.
- Tailor your home routine – pick activities that you enjoy doing, as this will make it easier to stick to your workout plan.
- Interval training is a great way to get your heart rate up quickly and burn calories fast – for example, you can alternate exercises like crunches and jumping jacks for an effective cardio session.
- If you’re short on space you can always invest in some resistance bands – these are great for targeting key muscle groups with just one tool.
Invest in some instructional DVDs or streaming videos – online exercise classes are increasingly popular, and you can find a wide variety of genres and styles available to suit all levels of ability. You don’t need to worry about money either, as there are plenty of free options to enjoy.
With just a bit of dedication and creativity, you can get fit and fabulous all from the comfort of your own home.
2. Home Workout Essentials
With a fun and dedicated attitude, you can have a great workout in the comfort of your home! But, some essential tools are required to get the best out of your efforts. Here is a list of items that you need to kickstart your home training:
- Yoga mat: A yoga mat is a must-have if you’re doing stretching or floor exercises. It will cushion your body against the hard surface while protecting your skin from harsh contact. Make sure you buy a quality one that won’t get damaged quickly.
- Gym bench: A gym bench usually comes with adjustable weight carrying capacity and is a great asset for weight training. It also provides support while doing floor exercises or sitting abdominal routines. Plus, there are countless bars and weights available to make it even more useful.
- Resistance bands: These bands can help you gain strength, work on muscles, and develop coordination. Their lightweight design makes them great for avoiding bulky equipment and taking your workout to the next level.
Having the right equipment is one part of it- you also need to build exercises into your routine that work the right muscles. Don’t be too ambitious at first and listen to your body- working out can be fun but also tiring. Eat right, stay hydrated, and set realistic goals that are tailored to your needs. Most importantly, enjoy your home workout!
3. Blast Boredom with Creative Home Exercises
Working out at home is a great way to maintain a regular workout routine without the hassle of leaving the house. With a bit of creativity, these home exercises will have you breaking out of the same old routine:
- Climb the Stairs: Walking up and down your stairs a few times, or doing a set of “laps” on the staircase is a great way to get your heart rate up and start sweating. To make it more interesting, sprint up, and jog back down.
- Make an Obstacle Course: Obtain a few household items, such as chairs, hula hoops, and tables, and place them strategically throughout the house. Then hop, skip, and jump your way through the course. You may even make it a game to race against the clock.
- Try Resistance Bands: Resistance bands are an inexpensive and effective way to do strength-training exercises at home. They come in a variety of sizes and weights, so choose one that options one that fits your fitness level and add a bit of extra challenge to your home workouts.
- Go Outdoors: Take your workout to the great outdoors — the ideal setting for a more creative and punishing work out. Have some fun and try jogging to the top of a nearby hill, or try some dynamic-yoga poses while breathing in the fresh air.
When it comes to combating boredom, the possibilities with home exercises are practically endless! See how creative you can get, and start blasting boredom with a few of these fun, enjoyable home workouts.
4. Get Cardio without the Crowd
If you want to get a good cardio workout in, but don’t feel like dealing with a crowded gym, there are several alternatives that you can consider.
- One of the most straightforward ways to get the same workout is to simply do it at home. You don’t have to invest in a gym membership to jump rope, do aerobics, or try a yoga or Pilates routine.
- If you want something more intense, high-intensity interval training (HIIT) is a great way to get your heart rate up and break a sweat. Bodyweight exercises like jumping jacks, burpees, and mountain climbers can all be done at home.
Get into Nature
Exploring the outdoors is a great way to get your cardio in. Going for a jog or a brisk walk is great for getting your heart rate up, and letting your body soak in some of nature’s beauty. You can also hike a nearby trail or go biking. Even a leisurely bike ride around the neighborhood can be surprisingly good for your heart.
Water Workouts
Taking your cardio routine into the water is a great way to get an effective workout without being over-crowded. You can do laps in a pool, or if you’re feeling adventurous, consider visiting a nearby lake or ocean and go swimming or surfing. Paddleboarding or kayaking are other great options that are great for getting your heart rate up without having to deal with a crowd.
5. Power Up your Strength in the Comfort of your Home
With the current COVID situation, working out at home is the safest and most comfortable way to stay fit. Here are some strength-building exercises you can do in the comfort of your own home:
- Press Ups: These are a great way of strengthening your upper body. Place your palms flat on the ground shoulder-width apart and press up until your arms are straight. Do 10-15 reps or as many as you can.
- Plank: This is a great way to strengthen core muscles for a flat tummy. Start in the press-up position but with your elbows bent. Hold this position for 20-30 seconds or longer if you can.
- Squats: For strong legs, squats can help. Hold your hands out-stretched in front and lower yourself down as if you’re about to sit, keeping your back straight. Once you’ve reached the bottom of the squat, press up and repeat for 10-15 reps.
- Lunges: This exercise strengthens and tones your leg muscles. While standing, step one leg forward and lower your body until both legs are at 90 degrees. Push up to the starting position and repeat for 10.
Nobody said that strength training has to be complicated or expensive. You can work out with just your bodyweight and still reap the gains. Strength training helps improve bone, joint and muscle health, and can contribute to basic daily activities becoming easier. So make sure you prioritize power and strength training to maintain a good level of fitness in the comfort of your own home!
It’s time to take control of your fitness with home exercises! Taking the gym out of the equation allows more control over your daily routine, and puts the focus on targeting exercises specific to your fitness goals. So let’s get started – and get fit – from the comfort of home!
