Numerous people love to workout at the gym but at the current time, life gets busy with a lot of works and that's why have to sweat out at home.
But for the past nine months, nature is not permitting us to go to the gym. That's correct, now the time has come to embrace your bodyweight, seriously. It's not like that, only lifting dumbbells buildup the muscles, bodyweight exercises can also tone, tighten, and strengthen our muscles.
Only lifting weight can't make you stronger. Workouts without equipment are great for all fitness levels because they can be easily modified according to your needs. First beginners need to learn the proper forms and techniques of exercises and their safety points.
Once they get used to it, a home workout without equipment will become their favorite. Higher advanced level users can increase reps and reduce rest time to make the workout challenging. These kinds of bodyweight exercises are a key component of HIIT (High-Intensity Interval Training) workouts.
They combine cardio and strength training for muscle growth and also increase your heart rate. A 2018 research executed by Experimental Gerontology stated that resistance exercise produces similar changes in physical performance, muscle mass, and metabolic health as compared to high-intensity bodyweight exercise. So there is no need to pump irons to build an attractive body.
To get the best results of your no-equipment workout, Luke Zocchi, certified personal trainer says to focus on compound actions. He says that you'll get more benefit for the time and effort you put in and they'll help to build your core strength quicker by hitting multiple muscle groups at one time.
These home workout without equipment are great for toning the body. Nevertheless, if you are looking to bulk up your body, dumbbells, kettlebells, and ankle weights are tremendous home workout equipment for beginners and can add extra resistance to any bodyweight exercise.
Squats works on your quads, glutes, hamstrings, hip flexors, and core.
Burpees work on your arms, chest, quads, hamstrings, glutes, and core.
3. Hollow Rock:-
Hollow rock works on your core, quads, hail flexors, and glutes.
4. Monster Sumo Walks:-
Monster sumo walks works on your glutes, quads, hamstrings, hips, calves, and inner thighs.
Walkouts work on your shoulders, arms, hamstrings, glutes, core, and lower back.
6. Frog Squats:-
Frog squats work on your hips, glutes, hamstrings, and quads.
7. Crab Crawl:-
Crab crawl works on your shoulders, arms, core, hamstrings, glutes, and quads.
8. Reverse Crunch:-
Reverse crunch works specifically on the lower abdominals.
9. Jump Lunges:-
Jump lunges work on your glutes, quads, calves, and hamstrings.
10. Side Gorilla:-
Side gorilla works on your legs, arms, shoulder, and core. Hip mobility also gets improved by them.
Continue these home workout without equipment and get your body tone and increase the core strength.
Mr. Gautam is a civil engineer. By passion he is a dietitian and had started practising it in the year 2016. He is the founder of fitnesswithgomzi firm established in 2018. He has achieved many certificate from ACSM, ISSA and VLCC.