If you think you need a whole lot of equipment or need to go to a gym to have a great workout, then think again! If you have a busy schedule and do not have time, or simply aren’t sure what equipment to use or how to use it, then a simple home workout is the best way to start.
Your body weight is enough to maintain your fitness journey, build strength and improve your endurance. If you’re looking to increase the intensity of your workout, a great way to do so is by tracking your workout. You can see how effective each exercise was as per your heart rate and how hard you worked through the workout, despite no equipment. You can try a routine of performing each exercise for 30 seconds or 1 minute, followed by 30 sections of rest to help increase your cardiovascular health while toning your body.
Home Workouts That Don’t Require Equipment
While the idea of muscle building without expensive equipment might seem foreign to some, it is actually possible when done the right way! Here are some effective home workouts suggested by Drishti Chhabria, Founder and Chief Experience Officer at Orangetheory Fitness India:
Push-ups
Push-ups are one of the most common and popular forms of bodyweight exercise that strengthens the upper body and core. They improve muscular endurance and stability while targeting major upper body muscles, including the chest, shoulders, triceps, and core. To perform a push-up, start with your shoulders stacked over your wrists, feet shoulder-width apart, and hips tucked while engaging your core. Slowly lower your body until your elbows reach a 90-degree angle, then push through the floor to return to the starting position. Repeat the movement.
If your form begins to suffer, consider modifying to a kneeling push-up. This is an excellent option until your muscular strength and stability improve. A standard push-up is a more challenging variation of the kneeling push-up. For this, assume a high plank position and perform the push-up in the same manner, allowing your elbows to flare out at a 45-degree angle. You can choose to do this on your knees for the modified version or maintain the high plank position for the advanced variation.
Glute Bridges
“Glute bridges are a versatile exercise suitable for all fitness levels. They can be performed using just your bodyweight, with added weight, or by incorporating a single-leg variation to increase the challenge. This exercise activates your glutes while strengthening your core, lower back muscles, and hamstrings. It also helps improve posture and stretches the hip flexors, enhancing mobility,” said Drishti.
She further added, “To perform a glute bridge, lie on your back with your knees bent and your core engaged. Press through your feet to lift your hips toward the ceiling, squeezing your glutes at the top. Then, slowly lower your hips back down to the starting position and repeat. For an added challenge, place a weight across your waist or lift one leg in the air while bridging!”
Reverse lunge
Incorporating reverse lunges into your workout improves lower body strength, tones the muscles in your legs, and enhances posture while elevating your heart rate. Start with your feet hip-width apart, brace your core, and retract your shoulder blades down and back. Take a step back with one leg, and once your foot touches the ground behind you, lower your knee until both knees reach a 90-degree angle or your desired range of motion. Drive your weight into the front leg until both legs return to the starting position. Repeat 10 times on one leg, then switch and perform 10 repetitions on the other. This exercise is excellent for building stability!
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Squat Jumps
“Squat jumps are a dynamic exercise that combines the power of squats with jumping. They not only increase power output but also elevate heart rate and improve cardiovascular endurance. This exercise helps burn more calories and contributes to overall conditioning. To perform squat jumps, start by standing with your feet shoulder-width apart and your toes pointing slightly outward. Keep your chest lifted and engage your core muscles. Lower into a squat by bending your knees and hips, pushing your hips back as if sitting in a chair, and keeping your weight on your heels. Ensure your knees stay aligned with your toes and do not extend past them,” said Drishti.
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From the squat position, push through your heels and jump up explosively, reaching for the sky. Swing your arms upward to help propel yourself higher. As you return to the ground, land softly on the balls of your feet first, then allow your heels to touch the ground.
Whether you're focusing on building strength, improving cardio, or working on overall endurance, there's a workout for everyone without the need for any equipment!
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