The pandemic has resulted in a lot of people losing focus on their fitness training. There is no doubt that gyms are a dangerous place at the moment. Even with all the SOPs in place and the precautions being taken, it is still very easy to transmit the virus through the gym equipment.
Working out at home seems even more difficult. Without any home equipment, it can seem like a lot of effort without any benefits. This causes people to procrastinate their workouts or not start at all.
‘I’ll start working out after I save up enough for a treadmill.’
‘I don’t know how to workout at home without equipment.’
‘I don’t think home workouts are doing me any good.’
These are just a few of the excuses people make to convince themselves that it’s not their fault that they can’t work out at home.
Is Working Out at Home Possible?
The truth is that following a proper workout routine at home that gets you results is possible. It would take some effort, and you’ll have to discipline yourself to follow a routine regularly, but it is achievable.
Following are some exercises that can help you break a sweat. And since they require no equipment, you can do them anywhere – even in the comfort of your house.
The most basic exercise you learn in PE is also one of the most effective ones you can do now. Pushups are a time-tested exercise used to build strength.
Start in a plank position with your arms slightly further than shoulder-width apart. Bend your elbows to lower your body and stop right before you touch the floor. Return to your original position and repeat. Make sure to keep your abs In and spine neutral through the exercise.
3 to 5 sets of 5 repetitions are usually enough to get you going. If you are still building your strength and a proper pushup seems too hard, you can lower your knees to a tabletop in the starting position.
Planks are one of the most underutilized home workouts there is. It requires little effort and can get you sweating in no time. All you need to do is get into a plank position – your body parallel to the floor with your elbows bent at a 90-degree angle below your shoulder and your forearms against the floor. If you’re a beginner, start by holding this position for 20 to 30 seconds. You’ll notice that within this short time, your core will start burning. As you get used to the exercise, gradually increase the time of the hold. Some people can hold a plank for up to 5 minutes or more. However, there isn’t any known benefit of holding a plank for more than 2 minutes at a time. So aim for that.
Also known as a squat jump or tuck jump, the jump squat is a bodyweight exercise that targets the core and the lower body muscles. Its explosive power makes it a great addition to any workout routine. Start with your feet shoulder-width apart and knees slightly bent. Lower into a squat by bending your knees and engage your quads, glutes, and hamstrings. Using your lower body, rely on the momentum to push off the floor and allow your legs to extend as you jump a few inches (or more) to lift your feet off the floor. Control your landing on the descent by lowering the balls of the feet first, followed by the arches and heels. Then return to a squat and repeat the jump a few times. Continue for 30 seconds up to 2 minutes. Repeat 3 to 5 times.
This exercise puts a lot of pressure on your joints, so make sure to wear proper athletic shoes while performing it. Jumping jacks are a great full-body combination of cardio and strength training. It is an easy yet high-impact exercise, which makes it a classic move.
Start with your legs together, knees slightly bent, and hands resting on your thighs. Jump as you open the arms and legs out to your side. The landing positions should have your arms above your head and legs wider than your shoulders. Jump again while closing your legs and arms, returning to your original position.
Keep repeating for 30 seconds to 1 minute. Try to perform 5 minutes in total with breaks.
Targeting the abdomen and strengthening the core prepare you for more challenging full-body weight while also helping you perform the moves for more extended sets. Trying some basics abdominal crunches is a great way to start your journey towards a stronger core.
Lie on your back with your knees bent and feet flat against the floor. While maintaining a neutral spine, place your fingertips to each side of your head, just behind your ears. Slowly curl up, so your shoulders lift off the floor a few inches. Hold this position for 2 seconds before returning to the starting position.
Repeat for 3 to 5 sets of 10 to 15 repetitions – depending on your fitness levels. Keep your head up during the exercise, don’t tuck your chin into your chest, and don’t use your hands to pull on your neck.
Doing these bodyweight exercises will help you build a convenient and effective workout routine at home. Repeating these 4 to 5 times a week is great to get you started.