We are living in a world where convenience reigns supreme. Everyone is on the lookout to make their lives easier. Like many other facilities, home workouts are an excellent replacement for furious training sessions at the gym. You only need an internet connection and a will to push yourself to the limits!
With the proper techniques and plans, you can do a full-body workout at home without equipment. But you may think you cannot gain the maximum benefits without hitting the gym. Well, that’s a myth. You can reap effective results from the comfort of your home. Just work on your discipline, perseverance, and your body weight.
Let’s be frank – Not all of us have time to go to the gym and find classes that fit our routine. On the contrary, you can save time commuting by working out, without distractions in your personal space. You may now wonder how to work with your body weight, which may require special equipment.
We would like to let you know that you can!
A full-body workout at home without equipment is possible if you are motivated to do it. This article explores how to turn your living room into a personal fitness haven. Have a look!
For years, people believed they needed a gym to practice the right movements to lose weight or have a toned body. It is now proven that you don’t. A full-body workout at home without equipment is the best way to work on your physique, without relying on a gym.
This workout covers a series of exercises you can do with your body weight. Instead of working out with gym equipment, you will use your body weight to exercise your muscles and build strength. It is easier, simple, and can be performed anywhere.
Research proves that an effective way to drop pounds and melt fat is by picking exercises that work many muscles and make your heart race (11). These exercises can help you burn fat and shape your whole body. The best part is you can do them without any exercise.
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Know that there are many levels of doing workouts at home. For instance, if you are just starting out, you can do a full-body workout at home without equipment for beginners.
It would be best to use your body weight effectively to make the most of it. Besides your body, you can use other non-gym equipment like a towel, chairs, or a bar to amp up your workout routines. The point is to make the full-body workout at home hassle-free.
A good full-body workout at home without equipment no equipment is one where you feel your muscles actively working and begin to see results within weeks. For starters, here are some of the best full-body workouts at home without equipment for beginners.
But before you begin your workouts you must know that you should warm up properly to prevent injury or help with Delayed Onset Muscle Soreness. Many beginners often make the mistake of not warming up their muscles enough and may fall victim to muscle soreness and injuries, ultimately skipping their exercises altogether.
This means that you should warm your body for at least 5 minutes by doing light dynamic stretches and movements to gradually increase your heart rate. After warming up properly, begin this full-body workout at home without equipment.
Squats are the most common yet the most effective full-body workout. They can be performed anywhere and are a great starting exercise for beginners. To perform squats (5):
While this is a basic squat, you can perform different variations of squats like the Bulgarian split squats, sumo squats, etc. To make your workout harder, you can perform a squat jump. You can target different leg muscles by positioning your legs in other places.
The second most common bodyweight exercise after squats is lunges. Lunges are similar to squats, but you step ahead instead of squatting. To perform lunges:
You can also perform variations like lateral lunges or jumping lunges to make it hard.
When talking about arm calisthenics, pushups are one of the best. They target your shoulders and arms and help build a strong core and chest muscles. They are a win-win for equipment-free workouts. To perform the basic pushups (5):
If getting on the floor is hard, you can perform wall pushups. The routine is the same, with you pressing on your arms and reaching at least an inch from the wall.
If this pushup is too easy for you, you can do regular pushups with your toes placed on the ground and your body parallel to the floor. To increase difficulty, you can perform single-arm pushups, shoulder taps, or pushup jumps.
When it comes to working out, many of us are often confused about how much exercise we should do daily. While many bodybuilders may spend hours in the gym, that doesn’t mean you have to. The efficacy of an exercise not only depends on the duration of the activity but countless factors like the type of exercise, frequency, fitness level, and intensity of the exercise.
The American Heart Association recommends getting at least 150 minutes of physical activity a week, translating into roughly 20 minutes of moderate-intensity daily exercise (3).
Let’s break this workout routine and see what comes under moderate-intensity exercises.
Regarding moderate-intensity workouts, you can do brisk walking, regular biking, swimming, or yard work. All the house chores you perform and basic exercises come under moderate-intensity workouts. With this in mind, it would be best if you aimed to perform them at least 5 days a week with 2 days of rest.
Also, the American College of Sports Medicine recommends getting at least 30 minutes of moderate-intensity workout 5 days a week or 20-minute high-intensity workout three days a week (10):
When planning high-intensity workouts, consider running or jogging, swimming with effort, playing soccer or basketball, or walking briskly uphill. When you feel your heart pumping harder, that means you are working at a high intensity.. Aim to do this at least three days a week (7).
Workout routines and their impact can differ according to individual differences. It would help to look for specific plans, such as a 20-minute full-body workout at home without equipment, to ensure you can make the most of it. Likewise, females can look for full-body workouts at home without equipment female versions to ensure they are following the right track, although all workouts are suitable for any gender.
Some benefits of a full-body workout at home without equipment are:
The biggest benefit from working out at least 20 minutes daily could be reduced stress. When we don’t get adequate sleep over a period of time or are under high pressure, our body may produce cortisol (stress hormone), which can spike our blood sugar levels and hinder our productivity and sleep cycle (6).
When you do a 20-minute workout, your body produces dopamine or serotonin, the feel-good hormones that can fight stress and bring a feeling of relaxation.
In addition to producing serotonin and dopamine, working out can also release other components such as brain-derived neurotrophic factor, or BDNF, that can further help prevent feelings of depression due to stress. When you exercise for at least 20 minutes daily, your brain produces a neurotransmitter GABA or gamma-aminobutyric acid which may further support brain health (9).
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You don’t specifically need equipment to build muscles. You can build a great body just by using your body weight.
Here are some of the best workouts you can add to your regime:
If you want arms of steel, you don’t need to hit the gym. You can get similar results by using your body and makeshift weights at home.
If you want to build strong triceps you can put all your confidence in tricep dips. These are excellent at developing strength in your arms and shoulders. To perform tricep dips:
For variation, you can also perform chair dips, where you place two parallel chairs and perform dips by holding both chairs with your hands.
Pull-ups are great for building strong shoulders and upper back. They can be done with a pull-up bar or any elevated surface. To perform them (1):
For variation, you can do chin-ups where your palms are facing you. This can help to enhance your biceps. Or you can go for isometric holds, i.e., maintaining the position for about 30 seconds and returning to the starting position.
For instance, when you reach parallel to the bar in a pull-up, maintain that position for a few seconds before lowering. This exerts more pressure on your arms and helps you get big gains rapidly.
You can easily build strong legs with bodyweight exercises as you exert your entire body weight on your legs, like squats and lunges. Here are a few leg workouts:
If you want to build stronger hips, consider bridges. These exercises target your glutes and hamstrings and give a firm look to your hips. To perform the glute bridges (5):
That’s one rep. You can do bridges for three sets of 8 reps. Alternatively, you can perform bridges from an elevated surface like a bed or a table.
If you want stronger calves or shin, consider step-ups. To perform this exercise:
Similarly, you can perform calf raises by perching your heels mid-air and exerting pressure on your toes. All of these exercises can help to strengthen your legs.
Plank-like squats are a must-have in the core workout. Even by doing so little you can effectively build your core in days.
Alternatively, you can perform side planks by placing your body weight on your left or right arm.
Mountain climbers are an effective cardio and core strengthening exercise. To perform these:
Crunches are also notorious among workout sets. You can perform bicycle crunches that constitute a perfect strength + cardio workout. To perform bicycle crunches, follow these steps:
Who said fitness is for youth only? If you are across 50 you can still get your body moving by doing easy and light workouts without equipment in the comfort of your home. Some movements you can include in your routine are:
A 30-minute full-body workout (no equipment) can be quite effective if you work all your muscle groups and follow a proper road map. The crux is getting at least 150 minutes of moderate-intensity weekly workouts.
To increase intensity, you can also perform full-body resistance band workouts.
You can build muscle at home by doing calisthenics, requiring your body weight only. For instance, you can perform squats, pushups, or lunges to help build stronger muscles.
You cannot gain muscle without working out. While protein is a critical element in gaining muscle, you also need to engage in resistance training exercises that stress and challenge your muscles. Eating a protein-rich diet will help maintain and build lean muscle mass, but only when combined with a proper training program.
Building muscle is a gradual process that requires time, consistency and a well-structured training program. Many factors need to be considered when trying to maximize muscle gain, these include: following a progressive resistance training program, consuming enough protein and carbohydrates as well as maintaining a well-balanced diet and ensuring adequate recovery and sleep. If you consistently meet all of these factors, you will position yourself to build muscle effectively.
Yes, you can build muscle with bodyweight exercises as you use your body’s weight to exercise your powers. For instance, you can build leg muscles with glute bridges and squats.
A full-body workout at home without equipment is the best and easiest way to build a strong body. Today, many people want to be healthy and strong. People are starting to like doing full-body workouts at home without any fancy equipment. These workouts help make your whole body strong, including your muscles, and make you more flexible.
This article shows some exercises you can do using your body, and you don’t need special equipment. It says that these exercises are easy to do at home. It also says that you should do these exercises carefully and plan when to do them.
If you want to be fit and strong, you don’t need to go to a fancy gym or buy expensive gear. You can start doing these simple exercises at home and improve your fitness step by step. Remember to warm up, start slow, and not rush into anything. Otherwise, you will end up hurting yourself. It is better to consult a fitness trainer instead of experimenting yourself.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
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