i have learnt how to work out at home without equipment and you can too.
There are millions of people who want to get in shape, but don't have time or the money to go to a gym. I was one of those people. With two kids, a full-time job, and going to school, finding time to go the gym became a cumbersome task. Then one day, it hit me: I can work out at home without equipment! This is the best no equipment home workout you'll ever find. It's a full body routine and it only takes 30 mins for beginners to complete.
1. The Warm up
5 mins running in place. (Warming up is important to get your muscles ready for a workout!) This sounds simple enough until you actually try it. Try to keep a nice steady pace for the full five minutes; DO NOT STOP. If five minutes is too long, try it for three minutes!
2. Alternate Exercise:
If you have a jump rope, that is an alternative to running in place. Both are good exercises to get that heart rate pumping!
Okay, so you've warmed up, and now you are ready for a full body workout! Thanks to Nerd fitness for the tips on the various workouts!
3. The Workout:
3-5 sets, rest one minute between sets
10 pushups: Pushups are a staple in home workouts. They target many muscles including, abs, pecs, and triceps.
Set your hands and feet shoulder width apart. Your feet can be touching if that is more comfortable. Your body should be in a straight line; your butt should not stick up high in the air. Keep your head up and bring your chest to the floor; make sure to keep your elbows close to your body.
4. 10 Chair Dips
Here is a quick video of how to do chair dips! It's another way to strengthen the triceps
If two chairs are too difficult, you can still get a nice workout using one chair.
5. 10 Squats
A great way to work out the quads, butt and legs! Make sure to keep your weight on your heels and keep your arms straight out in front of you. Keep those knees out in front of your toes!
6. 20 Sec. Bicycle
A great exercise to work out the core and abs. Lie flat on the floor with your lower back pressed to the ground Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck because you don't want to strain it.
7. 15 Sec. Plank
After doing crunches, this can be tough, but planks are one of the best core workouts! Get into a pushup position, bend your elbows at a 90-degree angle, and rest your weight on your forearms. Just like doing a pushup, your body should be in a straight line, while doing this exercise
8. 10 Sec. Superman ( 5 Reps)
A great way to strengthen your lower back and tone your glutes. Lay face down on a mat or flat surface, with arms strecthed out. Make sure to keep your legs and arms straight. Raise your arms and legs 4-5 inches off the ground. Hold for 10 seconds
9. 10 Towel Bicep Curls
Can't forget those biceps! Stand against a wall, place a large, rolled-up towel on the floor in front of you and step on the middle of the towel with your right foot. Reach down and grab the ends of the towel with each hand. With your back against the wall, pull your hands towards your shoulders! Slow and steady to make sure each rep is perfect!
So there it is, the perfect home workout. The only "equipment" you will need, is a towel. I do this workout every other day. It is important to let the body rest. You don't have to use my numbers, do what works for you. But you have to push yourself or you won't get results. If this is too easy for you, add more reps per set and reduce the rest between sets. And remember, a proper diet is essential to reaching your body goals! Good luck and have fun! Now, there are no more excuses for not working out!