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Home Workout Plan Without Equipment.

16/01/2021
Dt.Gautam Jani

Home Workout Plan Without Equipment

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.

1. Squats:-



  • Stand with legs, a touch wider than shoulder-width apart. Sit back and down as if you were sitting on an imaginary stool. Take your butt back, keeping your chest up. During this action keep your face straight.
  • Lower down till your thighs get parallel to the ground, giving rise to your arms in front of you for balance. Push your weight back into the heels making it safe, your knees don't extend past your toes.
  • Push through your heels to return to the starting stance.

Squats works on your quads, glutes, hamstrings, hip flexors, and core.



2. Burpees:-



  • Stand with your feet shoulder-width apart and relaxed arms.
  • Do squat down. Place your hands on the ground in front of you and jump your feet back into a high plank posture.
  • Bring your feet back into your chest, jump up, and reach your arms up high, land softly. To keep an impact, step your feet out rather than jumping.

Burpees work on your arms, chest, quads, hamstrings, glutes, and core.



3. Hollow Rock:-


  • Sleep upside down on the ground with your arms and legs stretched out. Use your core to raise your top and bottom halves up a little bit off the ground.
  • Initiate rocking back and forth, raising your shoulders up off the ground as your legs lower and vice versa, retaining that wide U shape with your body. Restraint the movement by engaging your glutes and core the entire time.

Hollow rock works on your core, quads, hail flexors, and glutes.



4. Monster Sumo Walks:-


  • Stand with your feet in a wide position. Squat down till your thighs become parallel to the ground.
  • Begin a walk forward picking up one leg at a time. Take four steps forward then take four steps backward.
  • Continue this action, keeping your knees wide and your butt low.

Monster sumo walks works on your glutes, quads, hamstrings, hips, calves, and inner thighs.



5: Walkouts:-


  • Stand with your feet shoulder-width apart. Bend your knees and put your arms on the ground.
  • Begin a walk your hands out till you reach a high plank posture.
  • Stop here, engaging your core, and walk your hands back to your feet to return to the initial posture.

Walkouts work on your shoulders, arms, hamstrings, glutes, core, and lower back.



6. Frog Squats:-


  • Stand with your feet wider than hip-wide apart and your hands clasped together at your chest.
  • Low down into a deep squat till your thighs rest on your calves. Keep your chest up and your elbows clasping out onto your knees.
  • Raise your hips up, hinging forward at the waist till your thighs are parallel with the ground. Lower back down to the sunken squat and repeat. If your hip flexors are tight or you need a lower-impact option, raise your hips as required.

Frog squats work on your hips, glutes, hamstrings, and quads.



7. Crab Crawl:-


  • Sit on the ground with your feet flat in line with your hips. Put your arms behind you with your fingers pointer forward.
  • Engage your core and raise your hips off the ground. Start walking forward by moving your opposite hand with the opposite foot.
  • Take four steps forward and take four steps backward. Repeat this action keeping your hips raised.

Crab crawl works on your shoulders, arms, core, hamstrings, glutes, and quads.



8. Reverse Crunch:-


  • Sleep on your back. Keep your arms on your sides, knees bent, and feet flat on the ground in front.
  • Curl your knees in towards your chest while using your lower abs to raise your hips up off the ground and crunch in. Lower with control and continue.

Reverse crunch works specifically on the lower abdominals.



9. Jump Lunges:-


  • Stand with your feet shoulder-width apart. Step backward into a lunge with your right leg till your knee hovers above the ground.
  • Drive through your left foot to jump up and at the same time bring your right knee in, toward your chest. Land back down in a lunge and continue reps.
  • Work one leg at a time. Switch sides during the second round of the exercise.

Jump lunges work on your glutes, quads, calves, and hamstrings.



10. Side Gorilla:-


  • Start with the low frog squat with your toes turned out and feet flat on the ground.
  • Rotate your hips, engaging your core, lead with your right arm, and put your hands on the ground to the left of your feet. Shift your body over to meet them.
  • Get back to the squat posture and continue on the other side, leading your left arm as your body moves to the right.

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.