How To Stay Fit At Home Without Equipment – This simple full-body circuit training program is easy to follow and will help improve your overall health
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How To Stay Fit At Home Without Equipment
Did you eat too much at the holiday gathering? Or maybe getting in shape is one of your New Year’s resolutions. Whatever your motivation, improving your overall health is easier than you think
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Home Gym Column. This week’s segment will focus on gym or exercise routines that you can do at home with minimal equipment.
Before we go into the details of the game, the most important thing is that you should put safety first. This means doing exercises with proper form and not pushing yourself too hard if you feel sore. Finally, be sure to complement your new exercise routine with a balanced, healthy diet.
This week’s home gym class is at the beginner level, perfect for anyone wanting to get back into a healthy lifestyle or trying it for the first time. Many exercises require no additional equipment and are designed to work all muscle areas of the body.
This exercise is a circuit training routine, meaning you will perform all exercises in sequence (for the required repetitions) 3 times (or sets), resting for one minute between each set.
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We will now go through each exercise, describing the movement, form and body parts we focus on.
First, stand with your feet shoulder-width apart, toes turned in slightly, and eyes looking forward. Then slowly bend your knees and lower your hips to lower your body. Remember to keep your heels flat on the floor and your back straight.
When you bend your knees, they should go toward your toes. If your knees bend in or out, your posture needs correction.
Finally, when you reach the bottom, pause for a moment and then push back to the starting position using the same speed as you were going down. Repeat this movement 20 times, then move on to the next exercise.
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Push-ups are one of the most common exercises that people do. Why Because it trains your upper body muscles, it mainly focuses on your chest (or pecs), shoulders (or delts) and triceps.
First, position yourself in a plank position with your hands slightly wider than shoulder-width apart, your feet comfortably positioned and balanced (sometimes they can be more than shoulder-width apart comfortably), hips down and back straight.
Your body should form one big straight line. Now, keeping your back straight, lower your entire body towards the floor, especially your back. Your arms should not be outstretched, so try to keep them as close to your body as possible. Once you reach maximum depth without touching the floor, push your body back into a plank position.
Do this 10 times. You can do more if you want, but remember you have three sets, so pace yourself.
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In the next exercise, we will work the lower body muscles through walking lunges. Like bodyweight squats, walking lunges work your legs and glutes (quads, hamstrings, calves and glutes).
This is best done in a long hallway or corridor, as you will need space to walk. Stand up straight, feet together, and take a large, controlled step forward with your right foot. Then bend your knees and lower your hips to the floor. Both knees should make a 90-degree angle. The back knee (left knee in this case) should be facing but not touching the ground and the front knee (right knee) should be pointed towards the end of the hallway.
As we mentioned earlier, always keep your back straight to avoid injury. Repeat the above steps, but with the other leg, across the hallway, alternating each leg. To increase the difficulty, you can have a water bottle in each hand. Instead of doing 5 reps per side to complete 10, do 10 reps per leg.
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The dumbbell row is the only exercise in this movement that requires equipment. Don’t worry if you don’t have dumbbells at home, you can use milk cartons or your favorite juice instead of weights. This exercise will train your lats while working your back, shoulders and arms.
Find a chair, bench or long coffee table and place your left arm and leg on it, knees bent. Keeping your back straight, bend your body so that it is parallel to the floor (see the pattern?).
To lift a weight, reach with your right arm and pull the weight toward you, keeping it close to your body. In your final position your weight should be close to your chest and your arms close to your body. Extend your arms back to complete one repetition. Now you need to do a total of 10 repetitions on each side.
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A plank is the starting position for a push-up, with your weight balanced, hands slightly wider than shoulders, hips down and back straight.
Holding this pose will engage your core and abs (abdominal muscles). If this is too easy for you, you can increase the grip time or alternate side planks for the remaining two sets.
Your gym teacher may have taught you how to do jumping jacks, but here’s a quick review. Start by bringing your arms close to your body, then jump with your feet shoulder-width apart and clap your hands above your head. Rinse and repeat 30 times.
After completing all six exercises and their required repetitions, you can rest for one minute before moving on to the next set. Remember to pace yourself as you will be doing a total of three sets. Drink plenty of water, do it right and sweat! Popular 98% 3,248 votes Home Advantage: The Ultimate Equipment-Free Program Beginner Workout Program Started by 134 users this month Who needs a gym? A perfectly shaped body? No gym clothes needed, just get started! 134 users started this month
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When the gym is too far or the music they play is always a little too loud, why not turn your home into your personal dojo?
No equipment is required, and the home advantage allows you to train wherever it’s convenient—whether it’s the park, your living room, or your resort room while relaxing on the beach.
This progressive, dynamic workout program starts with basic movements and progresses over 8 weeks to more challenging movements that will really test your strength and stability endurance. As the program progresses, so will your progress and areas where fat burning is not needed.
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You’ll notice that some of the exercises in this program come with a warm-up and cool-down. Their purpose is to prepare the body and mind for the main exercises – if you have time, don’t miss them. No one is hurt, everyone wants to get well soon. Trust us, it’s worth the extra 5 to 10 minutes.
Habitat workouts include circuits, cardio, HIIT, core and lower body exercises to continuously stimulate all body parts. Get used to the movement in the first two weeks, no need to go all out. Once the first two weeks are over, it’s time to let go of everything you own.
Each workout includes notes and instructions for performing each exercise – be sure to review these instructions before attempting each unfamiliar move.
Stay hydrated! These workouts are intense, but they’re also difficult without water. Each exercise session should take 25 to 45 minutes, which means you should drink 14 to 20 ounces of water! The sweat you need to change is not a problem.
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