At times, training at home may not be as effective as the gym because of the limited equipment. Additionally, some people can’t afford to purchase fancy gym equipment for home workouts as they’re quite pricy. However, ever since the coronavirus outbreak, gyms have been shut down, forcing many fitness enthusiasts to exercise at home.
Although you may think you need equipment to achieve your training goals, you can work out effectively without them. All you need is the right workout regime and motivation.
Here are five home workouts you can do without any equipment.
1. Running or walking
Most places have imposed curfews and lockdowns to stop the spread of COVID-19. But, this doesn’t mean you can’t run or walk outside. As long as you practice safety measures, you can include running and walking into your exercise routine.
Running and walking are great cardio exercises that not only help you burn calories but also transform your body. When running, it’s wise to pull your abs in as it strengthens your core and tones your abdominal section.
You can start by running or walking for 10 to 15 minutes daily or weekly before adding five minutes, depending on what you’re comfortable with.
Push-ups are ideal for building muscles and working your chest, triceps, shoulders, and core area. They are also an easy on-the-go exercise you can do when you don’t have much time to train. First, start in a high plank position and ensure your hands lay flat on the ground about shoulder-width apart.
Second, lower your body until your chest almost touches the floor while squeezing your glutes and abs. Lastly, raise your body and keep your elbows close to you to protect your shoulders. However, make sure you complete as many reps as you can while maintaining a good form. You can repeat your reps for three to five sets while resting for one minute in between.
Squats are a strength exercise meant to build your muscle legs, including hamstrings, quadriceps, and calves. Doing squats daily can also activate your glutes and back muscles. For beginners, use a chair for support as you do your reps.
Start by standing with your feet apart and your arms behind your head or straight in front of you. Bend your knees as you push your hips and butt back and keep your chest and back flat. Squat down as low as you can and get back up while your back maintains the same neutral position.
Once you start feeling comfortable, you can get rid of the chair and upgrade to more complex squats such as pistol, goblet, and plie squats.
4. Tricep dips
Most people find it difficult to trim and lose fat on the back of their arms. Besides, it’s usually the last place to shed-off weight. Luckily, you don’t need gym equipment to tone your arms. Instead, you can use a chair to perform tricep dips.
Tricep dips build your arm and shoulder strength and activate the triceps muscles in your upper arms. Here is how you can perform this workout at home.
- Find a stable chair or bench. Sit on its edge while gripping the area next to your hips with your arms. Ensure your fingers point your feet and extend your legs.
- Lift your body to slide forward so that your body is in the air.
- Lower your body until your arms bend at 45 or 90-degree angles.
- Push yourself back up slowly to your original position and repeat.
- Begin with ten reps and work your way to 25 reps overtime.
A common mistake people make is using crunches alone to develop core strength. Unfortunately, crunches only play a small part in building your core strength. Hence, you need to incorporate other home workouts with it for effective results.
To do crunches, lie on a mat and bend your knees so that your feet are flat on the ground. Cross your arms on your chest and lift your shoulder towards your ceiling. Pause at the peak of the movement while tightening your abdominal muscles and then lay back down. Do this for three sets of 10.
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