Today, there are various competing diet and fitness trend programs. With so much information, you can choose something that works best for you. That is why it is extremely important to customize a fitness program and by doing it you will start achieving your wellness goals.
For living a healthier lifestyle, it is important to learn how to get in shape. When you start living a healthier lifestyle then you will be able to look and feel better.
In this article, you will get to know “How to get fit at home without Equipment”. So, keep reading the blog!!!
1: Make use of your body weight:
If you hate the idea of lifting weights then there is another option: You can use your own body weight. You can start your day with some leg exercises such as lunges, wall squats, etc. Once you get warmed up then try to find a low-level seat where you can try some tricep dips along with some push-ups.
2: Get fit with the HIIT:
Here the term HIIT is known as High-Intensity Interval Training. It is a short, intense, physical activity that do no take more than 30 minutes. Apart from it, you can do this activity at your home.
3: Push-ups:
This type of exercise is one of the most primary body-weight exercises and is very popular. In this type of exercise, the movement is simple and it can be done everywhere. This exercise is very effective as there is a lot of involvement of muscles at the same time.
But there exists a problem that a lot of people mainly concentrate on quantity instead of quality when doing push-ups. Therefore, you first need to concentrate on your posture while doing push-ups. You should do at least 3 sets of 15, 12, 10 reps.
4: Back Extension:
Back Extension is just a way of strengthening your back muscles. This exercise is important for people who have weak backs. For doing this exercise, you just need a mat in your home and your position should be flat, the face should be down on a soft pad. All you need is to lift your chest off that pad and then hold for three to five-second. You can do 3 sets of 15, 12, 10 reps.
5: Squats at home:
Squats help you in strengthening your glutes, quadriceps, and hamstrings. Therefore, in order to get benefits from this exercise, you should be consistent in your workouts and should also maintain proper form with the awareness. Squats are one such workout that engages people and helps in transforming their body. You should at least do 3 sets of 15, 12, 10 reps.
6: Jump squats:
Jump squats help in toning the calves, hamstrings, glutes, and quadriceps. Try to lower your body as much as you can do by squatting down. The squatting as well as jumping exercise works on numerous muscles in the lower body and even in the upper body too. The major muscles are used for the quadriceps, hamstrings, lower back, and abdominals.
7: Jumping exercise:
This workout is usually helpful for warming up and it is great as a cardiovascular exercise.
1: Stand up straight and relax your shoulders and keep your arms at your sides and feet at shoulder width.
2: Now, slightly bend your knees and jump a few inches off the ground, and then simultaneously lift your arms until your hands are about shoulder-width apart.
3: While you jump and lift your arms, you need to open your legs wider than the shoulder width.
4: Now, gently land in the starting position with arms at your sides and repeat as required.
Important Tips:
1: Keeps your joints loose to avoid injury.
2: Use this workout as a way of warming up your body before you do a vigorous workout or as a cardio workout.
8: Cardio:
Whether you love it or hate it but cardio is one of the most essential exercises to your health. Raising your heart rate during a workout helps in lowering the risk of heart disease. Some of the examples of cardio exercises are:
- Running
- Brisk Walking
- Elliptical Treadmill
- Cycling
- Bicycling
- Swimming
- Rowing
- Boxing
- Kickboxing
- HIIT workouts
- Jumping jacks
- Tennis
- Basketball
- Football
- Volleyball and a lot more
You can choose the activity which you can enjoy and have access to do it regularly. Also, it is a better way to stick with your health plan.
9: Roll-out the yoga mat:
If you got a busy day ahead of you then it’s time to try yoga at home. With its renewing, relaxing properties, yoga allows you to relax for some time. This provides a great option for those who love to do the workout. You can do various yoga poses at the yoga mat. Also, you can repeat these poses in such a way that it gradually increases the intensity with every repetition.
10: Go outside:
There is a list of gym-free activities and it wouldn’t get complete without mentioning the great outdoors. You can either go for a peaceful jog or walk in the park. Also, there are multitudes of full-body exercises that you can do outside. Moreover, when the spring season is on its way then there is no better time to get you out there.
11: Walking lunge:
In walking lunge, you need to stand with your feet shoulder and place your arms to the side. You can step forward with your right foot and lower your left knee towards the floor. Remember that your knees should bend about 90 degrees and ensure that your right knee stays over the left position. Set up your balance tight and start doing walking lunges.
12: Warm-up:
Warm-up is also very important since your body and joints get ready to tackle the exercises for the rest of your session. It also helps in increasing the body temperature and helps the muscles to contract more forcefully and also relaxes you. Muscle elasticity also helps in improving your health. Moreover, the pulling and straining of your muscles will be less too.
The Bottom line: While learning how to get in shape might sound daunting but if you are motivated enough and have the time and energy then it is certainly possible. Just find the best exercise routine that works for you, start eating healthy, drink lots of water and watch how soon your body transformation begins.
