Despite the common misconception, you don’t need a gym filled with heavy equipment to get a great workout. With a bit of creativity and some clear space in your living room, you can accomplish effective full-body workouts right at home. This post will guide you through some powerful exercises that require no equipment at all.
Each workout will be listed with numbers of recommended sets and reps based on the following:
[Beginner] [Intermediate] [Advanced]
Push-ups
[3 sets of 5] [3 sets of 8] [3 sets of 15]
Push-ups are a classic bodyweight exercise that primarily targets your chest, triceps, and core. Start in a high plank position, lower your body until your chest nearly touches the floor, and then push back up. If standard push-ups are challenging, you can start with your knees on the ground or do them against a wall. As your strength improves over time, you can move to the more advanced variation of the push-up.
Squats
[3 sets of 5] [3 sets of 8] [4 sets of 12]
Squats are a functional exercise that mimic movements we do in our everyday lives. They’re excellent for building lower body strength, targeting your glutes, quads, and hamstrings. Stand with your feet hip-width apart, push your hips back, bend your knees, and lower your body as if sitting on a chair, then push back up to start.
Burpees
[3 of 10 sec] [3 of 15 sec] [3 of 30 sec]
This full-body exercise not only builds strength but also boosts your cardiovascular fitness. Start standing, then move into a squat, place your hands on the ground, kick your feet back into a plank, lower your chest to the floor, press up into a plank, jump your feet in, and end with a jump into the air with your hands overhead.
Lunges
[3 sets of 5] [3 sets of 8] [3 sets of 10]
Lunges are excellent for targeting each leg individually, which helps to improve balance and coordination. Start by standing straight, then step one foot forward, lower your body until your front knee is at a 90-degree angle, and then push back up and return to your starting position. Repeat with the other leg.
Planks
[3 of 20 sec] [3 of 45 sec] [3 of 1 min]
Planks are one of the best exercises for core strength. Keep your body in a straight line from your head to your heels, rest your weight on your forearm and toes, with your belly off the floor and hold this position. It works your abs, lower back, and shoulders. The goal is to keep your back as straight as possible.
Jumping Jacks
[3 sets of 20] [3 sets of 45] [3 sets of 60]
A wonderful cardio exercise a lot of us grew up doing. Jumping jacks also help improve flexibility and work various muscle groups, such as your calf, shoulders, and core. Stand straight, jump and spread your legs while swinging your arms above your head, then jump back to the starting position.
Mountain Climbers
[3 of 15 sec] [3 of 30 sec] [3 of 1 min]
This exercise works the whole body but particularly targets the core, legs, and shoulders. Start in a high plank position and draw one knee towards your chest, then alternate legs in a running motion. This is the finisher that will really get your heart pumping.
Remember to warm up before you begin these exercises and cool down afterwards. Rest for 30 seconds in between, and aim for a total of 3 rounds. As you build strength and endurance, you can adjust the duration and intensity to keep challenging yourself.
Lastly, remember that consistency is key to fitness. These exercises can be done from the comfort of your own home and without any equipment, removing two common barriers to exercise. Happy training!
Always consult with a healthcare provider before starting any new workout program. This is particularly important if you have any chronic health conditions, or if you’re not sure how to do an exercise correctly to avoid injury.
Health Life Fitness 