Home Workout Plan Without Equipment.

Home Workout Plan Without Equipment

Many people love working out at the gym, but life can get busy, making it difficult to hit the gym regularly. Nowadays, due to various reasons, including weather and pandemic restrictions, many people are unable to attend gyms. That's why home workout routines are becoming more popular. It's time to embrace your bodyweight and learn how to workout at home effectively. Believe it or not, bodyweight exercises can be just as effective as lifting dumbbells when it comes to building strength, toning muscles, and increasing fitness levels.

You don't need heavy equipment to build muscle. Home workouts without equipment are great for all fitness levels. Beginners can start slow and learn the proper form and technique for exercises at home, while advanced users can increase the intensity by adding more reps or shortening rest times. These exercises are also integral parts of High-Intensity Interval Training (HIIT) routines, which combine cardio and strength training.

In fact, a 2018 study by Experimental Gerontology found that bodyweight resistance exercises offer similar benefits to weight lifting in terms of muscle mass, strength, and metabolic health. So, if you're wondering how to workout at home without missing out on gains, you're in luck!

Certified personal trainer Luke Zocchi suggests focusing on compound movements during your home workout. Compound movements work multiple muscle groups simultaneously, helping to build core strength quickly. Ready to dive in? Below are 10 of the best exercises at home that will tone your body and improve your core strength.

1. Squats:-

Squats are a staple in any home workout. Stand with your feet slightly wider than shoulder-width apart. Lower your hips back and down, as though you're sitting on an invisible stool, and keep your chest upright. As you squat, extend your arms forward for balance and ensure your knees don't pass your toes. Push through your heels to stand back up.

Squats work on: Quads, glutes, hamstrings, hip flexors, and core.

2. Burpees:-

Start in a standing position with feet shoulder-width apart. Drop into a squat, place your hands on the ground, and jump your feet back into a plank. Jump your feet back toward your hands, then jump straight up with your arms overhead. Modify by stepping instead of jumping if necessary.

Burpees work on: Arms, chest, quads, hamstrings, glutes, and core.

3. Hollow Rock:-

Lie on your back with your arms extended overhead and legs straight. Using your core, lift your legs and shoulders slightly off the ground, creating a “hollow” position. Rock gently back and forth while maintaining the U-shape with your body.

Hollow rock works on: Core, quads, hip flexors, and glutes.

4. Monster Sumo Walks:-

Stand with your feet wide apart and squat down until your thighs are parallel to the ground. Walk forward four steps and then backward four steps, maintaining the squat position throughout.

Monster sumo walks work on: Glutes, quads, hamstrings, hips, calves, and inner thighs.

5: Walkouts:-

Stand tall, bend your knees, and place your hands on the ground. Walk your hands forward until you're in a plank position. Pause, then walk your hands back to your feet and return to standing.

Walkouts work on: Shoulders, arms, hamstrings, glutes, core, and lower back.

6. Frog Squats:-

Start with your feet wider than hip-width apart, squat down deeply, and keep your hands at your chest. Raise your hips while keeping your chest up and elbows pressed against your knees, then lower back into the squat. Repeat the movement.

Frog squats work on: Hips, glutes, hamstrings, and quads.

7. Crab Crawl:-

Sit on the ground with your feet flat and arms behind you. Lift your hips off the ground and walk forward using opposite arms and legs. After a few steps, reverse the direction.

Crab crawl works on: Shoulders, arms, core, hamstrings, glutes, and quads.

8. Reverse Crunch:-

Lie on your back with your knees bent and feet flat on the ground. Curl your knees toward your chest while lifting your hips off the ground. Lower your hips back down with control and repeat.

Reverse crunch works on: Lower abdominals.

9. Jump Lunges:-

Start by stepping into a lunge position with your right leg back. Push off your left foot to jump into the air, bringing your right knee forward. Land softly back into a lunge. Switch legs for the next rep.

Jump lunges work on: Glutes, quads, calves, and hamstrings.

10. Side Gorilla:-

Begin in a low frog squat. Place your hands on the ground beside your feet and use your core to shift your body to the side. Return to the squat and repeat, alternating sides.

Side gorilla works on: Legs, arms, shoulders, and core.

By consistently performing these exercises at home, you'll increase your core strength, tone your body, and stay fit even without any equipment. Remember, how to workout at home effectively depends on the consistency and intensity you apply to your home workout routine.

If you're ready to enhance your fitness, incorporating some weights like dumbbells, kettlebells, or ankle weights can add extra resistance to your home workout for further strength gains.

So, what are you waiting for? Start your exercises at home today and see the results for yourself!