Five Of The Best Home Workouts You Can Do Without Equipment
Living a healthy and active lifestyle does not require a gym membership or a pile of equipment. You can build strength, endurance, and flexibility just as well with your body alone and in the space you have at home. Here you will find five of the best home workouts you can do absolutely no equipment, backed by science and health and fitness experts to stay fit, healthy and motivated.
H2: What Is the Benefit of Doing Home Workouts
Home workouts are becoming more popular, especially today, it is now commonplace to work out in the comfort of your own home. The benefits of convenience, cost, and flexibility can’t be overstated. Studies have shown that working out at home is just as good for weight management, cardiovascular fitness, and mental health as working out at a gym.
H3: Convenience and Flexibility
When doing home workouts you do not need to worry about travel time. You can structure your exercise to fit your own pace and incorporate activity and exercise seamlessly into your lifestyle.
H3: Cost
You won’t have to pay for a costly gym membership or for expensive equipment. Your body is the most effective tool of resistance.
H3: Variety for All Skill Levels
You can easily tailor home workouts to beginners, intermediate, or advanced skill levels. You decide the level of intensity, duration, and variations you include.
Top 5 Home Workouts Without Equipment
This list of five exercises targets more than one muscle group, works your cardiovascular system, and requires no equipment.
H3: 1. Push-Up
Push-ups are one of the best exercises using just your body. They work your chest, shoulders, triceps, and core.
Benefits:
Helps build upper body strength
Helps build core stabilization and improve posture
Can be modified for beginning (kneeling push-ups)
How to Perform:
Start from the plank position with your hands slightly wider than shoulder width apart.
Lower your body until your chest is slightly above the floor.
Push back up into the starting position.
Complete 3 sets of 10-15 repetitions.
Variations:
Incline push-ups (hands elevated)
Decline push-ups (feet elevated)
Diamond push-up (hands close together to target triceps)
H3: 2. Squats
Squats are an important exercise to develop lower body strength and work the quadriceps, hamstrings, glutes, and calves.
Benefits:
Helps develop leg strength and stability
Helps with balance and flexibility
Helps boost metabolism and burn calories
How to Perform:
Stand with your feet shoulder width apart with your toes turned slightly outward.
Lower your body as if sitting back down into a chair. Keep your knees behind your toes.
When you reach the bottom of the squat, push through your heel and back up into the start position.
Complete 3 sets of 15-20 repetitions.
Variations:
Jump squats for people who want power and explosion
Sumo squats target inner thighs
Pulse squats for muscular endurance
- Plank
Planking is a core exercise that targets the core, abdominals, back, shoulders, and glutes.
Benefits:
Improved core stability and postural strength
Reduced risk of back injuries
Simultaneous multi muscle engagement
Execution:
Start in a forearm plank position (with elbows directly under shoulders)
Maintain a straight line from head to heel; do not allow hips to sag or rise
Hold for 30-60 seconds, gradually increasing duration
Variations:
Side plank (for obliques)
Plank with shoulder taps (for advanced option)
Plank to push up
- Lunges
Lunges are a lower body exercise that strengthens the lower body and provides improvements in balance, coordination and flexibility.
Benefits:
Improve glute, hamstring, and quadricep strength
Improve balance and stability
Improve functional movement and execution of movements of every day life
Execution:
Stand upright with feet together.
Step forward with one leg, bend and lower your hips until both knees are bent at a 90 degree angle.
Push back to standing position and switch legs
DO 3 sets of 12-15 repetitions on each leg.
Variations:
Walking lunges (improves cardio)
Reverse lunges (reduces pressure on knees)
Side lunges (isolates thigh muscles)
- Burpees
Burpees is a full body exercise that works on the improvement of strength, cardiovascular endurance, and agility.
Benefits:
Burns calories efficiently
Utilizes multi muscle engagement
Improves overall fitness and endurance
Execution:
Stand full upright.