Two common obstacles for individuals who want to exercise and get in shape is the need for more time and money to get fit.
Who has time to constantly head to the gym, buy expensive equipment, or go cycling long distances?
If the above factors are holding you back, you are in luck.
It requires no equipment to get a proper training session in – and with one or several simple pieces of equipment, you can turn that great workout into a great workout.
With little to no equipment needed for a great workout, it can be done at home or anywhere—even if you’re isolating yourself for whatever reason. It’s hard not to find time for this kind of exercise, and you can do it while your favorite series is broadcasting.
It is a misconception that you must have a gym membership or spend a lot of money on equipment to get a good workout. Yes, it is possible to exercise from the comfort of your own home, with little or no equipment.
Many people would agree that it is best to work out at home because finding the time to go to the gym can be difficult. Even getting to the gym can be completely tricky and stressful.
Problems can start by just looking for study times that fit into your schedule, running through unpredictable traffic, and then, hopefully, finding a parking spot. Workouts at home take all the stress away, and once you understand what you need to do and how easy it is, you will be free to get fit whenever and wherever you want. .
Get fit at home with body weight exercises
Using only your own body weight, you can perform many challenging exercises. If you add one or a few pieces of equipment such as a jump rope, dumbbells, kettlebell, medicine ball, or chin-up bar, you can increase the difficulty level even more.
Don’t ignore weightlifting, using heavy weights whenever you can is fine, but there are huge benefits of bodyweight exercises too, such as
- Work out anywhere, anytime.
- There are no gym fees or the need to purchase expensive equipment.
- Most exercises involve many muscles working in unison, resulting in an overall fit and strength.
- For individuals who are just getting started with strength training, body weight is usually more than enough to start with. It gives you a basic foundation of strength that you can build on afterwards.
Bodyweight exercises aren’t the only thing you should do to exercise, but for several reasons:
- After a while, or maybe a couple of months, they won’t feel all that challenged. You will need to resume building your strength by including weights. You can do that with some basic equipment.
- If you don’t own at least one or two pieces of equipment, a chin-up bar or resistance band, some muscles may be trained less frequently than others. This isn’t a problem in the short term, but in the long term, you’ll want to make sure you’re aiming for balance.
It is recommended that you ease your way to fitness with bodyweight exercises and slowly transition to a combination of bodyweight and weight training to get a good balance. Even though you are completing a full weight training program, you can always use body weight exercises at any time that is most convenient for you.
Basic body weight exercises
There are many types of bodyweight exercises, but some are more popular :
- Bear crawled
- chair retraction
- Side hurdle jump
- Lunges (jumping lunges, side lunges)
- Push-ups (there are many variations: Hindu push-ups, dive bombers, diamond push-ups and more
- Squatting (jumping squat, Hindu squatting)
Exercises require minimal equipment
You don’t have to buy all of this equipment, but if you have any, great. One or two bars can add an extra challenge to your workout:
- Pull-up bar: chin-up, pull-up, and hanging knee raise
- resistance band
- Medicine ball
- deaf bells
- Tractor tires (used in many exercises where you flip and jump through tires)
Some cardio exercises to try at home:
- Jumping jacks
- side quirks
Sample exercise to get in shape at home
Here’s a sample chin-up bar exercise:
Doing warm-up exercises such as jogging in place, jumping jacks, or using a jump rope for a few minutes increases your heart rate. Then perform the exercises for 30 seconds to about 2 minutes (depending on the current shape you’re in), with as little rest in between as possible.
If you’re new to exercising, feel free to take complete rest between exercises, but if you’re in good shape, doing them one at a time is a great workout.
- pull with palms facing away from you (chin bar required)
- Push-ups: as much as you can. Do modified push-ups with your knees on the floor if you can’t do a full rep. If that’s still too difficult, you can opt for wall push-ups while leaning against a wall or a chair.
- Squat jump: Squat down until your thighs are parallel to the floor, jump up as high as you can, then repeat.
- Bicycle crunches: Use a good mix of core muscles.
- Jumping lunges
- Hanging knee raise (chin-up bar required)
- Hindu push-ups
- Russian twists
- Diamond push-ups
- Chin with paws facing you (chin bar required)
Design a workout to get in shape at home
The above exercise is just an example, and you can make your own by choosing what works for you and your fitness level. Choose five to twelve exercises and do them all – either with or without rest. Once that gets easier, make a second circle.
Remember, choose a variety of exercises that can work all parts of the body. Just do some form of push-up, for example. It may help if you do some lower-body exercises, such as lunges and squats, pull-ups (such as pull-ups) and other exercises that work your body, such as burpees.
One way to increase the difficulty is to mix cardio with strength training. If you have some of the equipment mentioned, definitely use it or get one or two pieces of equipment – although there’s no need to scramble and get a whole bunch of stuff. You can get a great workout without equipment, at least for a while.
If you’re starting out, take it easy and work your way up gradually. Please don’t get discouraged, and try not to overdo it.
As you get stronger, add weights slowly: dumbbells, barbells, kettlebells, and medicine balls are good ways to do this. It will take a few months of body weight exercises before moving on to weights.
Photoshop: Prostock studio / Shutterstock
The information in this article is for informational purposes only. The purpose of this webpage is to enhance consumers’ broad understanding and knowledge of various health topics. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment and before undergoing a new healthcare regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this site.