Don’t get me wrong, you don’t need to be a member of a gym and buy costly equipment to stay fit. A little creativity plus a lot of discipline can very effectively do the job at Home.
Don’t get me wrong, you don’t need to be a member of a gym and buy costly equipment to stay fit. A little creativity plus a lot of discipline can very effectively do the job at home. Bodyweight exercises are perfect for the up-and-coming beginner just as much as they are for the seasoned athlete due to the fact that the muscle fibers recruited are identical in consistency and proper form to those recruited from the equipment-based exercises.
In this article, we are going to look into 10 of the best home workout routines that do not need equipment. We will focus on exercises that work out your legs, arms, your core, and your cardiovascular system in the process of providing a full-body workout that can be done anywhere and at any time.
### 1. Bodyweight Squats (Lower Body)
Target Areas: Quads, hamstrings, glutes
How to Do It:
Stand with your feet shoulder-width apart, toes pointing forward or slightly outward.
Lower your hips back and down, as if sitting into a chair. Your chest is up, and your knees are over your toes.
Get it down as low as you can without losing your form; that’s ideally when your thighs are parallel with the floor
Push through your heels to return to the starting position. That’s the end.
**Why It’s Awesome:** Squats are an ageless exercise that do not only work your lower body, giving strength to your legs and glutes but also work your core for stability.
### Push-Ups (Upper Body)
**Work out muscles:** Chest, shoulders, triceps, core
**How To Do:**
Lie in the plank position, with your hands shoulder-width apart slightly wider than shoulder-width distance, and your feet together.
Bend your elbows, lowering yourself down toward the floor, keeping your body in a straight line from head to heels
Push back up to your starting position
If you want to modify, lower to your knees for a lesser impact
**Why It’s Awesome**: Push-ups are one of the best bodyweight exercises for upper body strength. They work on the chest, shoulders, and triceps; thus your core is engaged to stabilize.
**3. Jumping Jacks (Cardio)**
**A Body Part Targeted: ** Full body
**How to Do:**
– Stand with your feet together and your arms by the sides
– Jump feet out, stretching arms up in the air
– Jump back into the starting position, bringing the feet together, and lower your arms
– Try to maintain a smooth rhythm without smacking the ground harshly so as not to increase impact.
**Why It’s Great:** Jumping jacks is a great cardio exercise. It keeps your heart rate up and burns calories as you engage many muscles at once. This full-body activity is crucial to your fitness for your overall heart health.
### **4. Plank (Core Strength)**
Targeted Areas: Core, shoulders, back
How to do it:
On your forearms, plank, with the core engaged, and your elbows right below your shoulders, your body needs to be in a straight line through the heels.
Squeeze in your core, glutes, and legs and engage them so that your body won’t sag.
Hold for 30 seconds to a minute; no arching on the back, no sagging of the hips.
**Why It’s Awesome:** Planks help work your core. Your core is something you really need to be stable and balanced in anything you do. It also hits your shoulders, back, and glutes.
### 5. Lunges (Lower Body)
Muscle groups targeted: Quads, glutes, hamstrings
**How to Do It:**
Stand with feet together, hands on hips, or hands down by your sides. Step forward with one leg, dropping the body so that the back knee almost touches the ground, but doesn’t: front knee should be at 90 degrees. Push through front foot to return to start and repeat on opposite side. Alternate legs for number of desired repetitions.
Why It’s Awesome: Lunges are strength builders for the lower body that also work on stability and coordination. This exercise will hit your glutes, quads, hamstrings, and challenge your ability to maintain your balance.
### 6. Mountain Climbers Cardio + Core
Muscles Worked: Core, shoulders, arms, legs
How to Do It:
Begin in a plank position with straight arms and straight body.
– Bring one knee in toward your chest, then quickly alternate legs as though you’re “climbing.”
– Run at pace, paying attention to keeping a tight plank throughout movement.
**Why It’s Awesome:** Mountain climbers are an entire-body exercise that will make you strong and tough. Your heart rate will rise, so feel free to use this exercise as a cardio workout while it simultaneously works your core, arms, and legs.
### **7. Glute Bridges (Lower Body)**
**Muscle Engaged:**
Glutes, hamstrings, lower back
**How to do it:**
Lie on your back with your knees bent, feet flat on the floor, and at hips-width apart. Lift hips toward ceiling, squeezing your glutes at the top of the movement, and then push through your heels. Slowly return hips back to starting position and repeat. To make single-leg glute bridges a little tougher, try ending your movement at peak contraction.
**Why It’s Awesome:** Works the glutes and hamstrings as it develops strength in the lower back, which also improves posture. Ironically, it’s one of the top exercises when it comes to training the posterior chain as well.
### 8. Bicycle Crunches (Core)
Abs, obliques
Lie on your back, bend your knees and keep your hands behind your head.
Bring shoulders off the floor, drawing one knee to chest while extending opposite leg.
Twist torso in such a way that you will bring the opposite elbow across your flexed knee; you will then start to engage obliques.
Pedal out, change sides; pedaling encourages movement between arms and legs.
**Why It’s Cool:** Bicycle crunches is one of the best ab and oblique exercises. The workout develops a strong core by strengthening your rotational movement.
### 9. Tricep Dips (Upper Body)
Target Areas: Triceps, shoulders
How to Do It:
Sit with your hands on the edge of a chair or sturdy surface, just to either side of your hips, fingers pointing forward.
Sweep your feet away from you, and lower yourself down toward the floor, keeping your elbows bent and your arms embracing your body.
Press back up to the starting position.
Extend your legs for more workout.
Why It’s Awesome: Tricep dips are one of the very best exercises to work your triceps-the muscles at the back of your upper arms. This also works your shoulders and chest, making it an excellent comprehensive upper-body exercise.
### 10. High Knees (Cardio)
Workout Targets: Full body; primarily legs
How to Do It:
Stand with your feet hip-width apart, activating your core.
– Alternate bringing the right knee up toward your chest, immediately followed by bringing the left knee up as if you are running in place.
– Run at a fast pace with alternating knees while keeping the core muscles active for stability.
**Why It’s Awesome:** High knees is an effective cardio exercise that can pump up the strength of your hip flexors, quads, and calf muscles. It also helps increase endurance and coordination while pumping your cardiovascular health.
### Example 30 Minute Routine
To get done an entire workout, please perform the following circuit
– **Warming up (5 minutes):** Jumping jacks, high knees, arm circles
– **Circuit (20 minutes):** Do each for 45 seconds, rest for 15 seconds. Complete two rounds of the following
1. Push-ups
2. Bodyweight squats
3. Mountain climbers
4. Lunges
5. Bicycle crunches
6. Glute bridges
Cool-down (5 minutes): Stretching and deep breathing.
Conclusion
These 10 highly effective home workout routines give you a full-body exercise without using any type of equipment. The best part about bodyweight exercises is that they can also be modified in terms of difficulty levels or what you are able to do to suit your fitness level. This is great: you can do it at home, in the park, or even at your office during break. And with these exercises coupled with consistency and repetition, you can already build some muscular endurance and strength without paying the hefty membership fees at the gym or using special equipment found in there. So get started now and be as productive as possible with whatever time you have for your health!
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