Is going to the gym impossible for you as you have to take care of your family all day at home? Or Is your budget tight so you can’t get a gym’s membership? Want to get in shape by staying at home without any equipment? Here is how you can do no equipment workout at home:
No Equipment Workout at Home:
There’re plenty of options to perform no equipment workout at home specifically targeting different parts of your body e.g., legs, abs, arms, back, chest, etc. Let’s have a look at some of these no equipment workouts here:
No Equipment Leg Workouts:
Notably, nearly all of your body’s muscles take part in leg exercises such as from your chest’s muscles to abs and arms. This is how you work your legs at home with no equipment
1. Bulgarian Split Squat:
This no-equipment workout allows for better blood flow.
By placing a step or a box behind you, stand up tall.
Above the step, position your right foot, with your knees flexed and hip lowered, allow your left thigh to become parallel to the earth.
Return to the beginning position and repeat.
2. High Knees:
This effortlessly doable workout at-home specifically strengthens your quads and hamstring’s muscles.
By keeping your feet shoulder-breadth away from each other, open your chest and face in a forward direction to stand up tall.
Up to your waist’s level, bring your knees. Subsequently, land on your feet’s balls in a slow motion.
Repeat to complete one set.
3. Curtsy Lunges:
This leg workout with no equipment is efficient in toning your butt.
With your feet hip-breadth away from each other, stand.
Let your left leg cross after your right leg; begin by stepping backward by letting your right foot hold your body weight.
For lowering your body, bend your knees so your right thigh becomes parallel to the earth.
Return to the initial position and do it again with the alternate legs.
4. Squat Jacks:
It’s one of the finest no equipment leg workouts strengthening the muscles of your entire body too.
By keeping your feet together and hands in front of you, get into a standing position.
With your feet spread, knees flexed and hips pressed back, jump up.
For jumping up back, move through the heels and return to the initial position.
5. Bear Squats:
Get a good posture with this at-home workout requiring no equipment.
With all fours, go down. With your knees hip-breadth away from each other, your wrist’s placement needs to be beneath your shoulders.
Raise your hips skyward, straightening out your legs.
Return to the beginning position and repeat to complete the set.
No Equipment Ab Workout:
These ab excesses are capable of fulfilling your six-pack goals.
1. Side Plank with Leg Lift:
Get toned abs with this no equipment ab workout.
With straightened legs, lie on your right side. The placement of your left foot should be on top of your right one.
For your body to make a diagonal line, brace your left forearm.
For pressing down into the ground with your bottom foot, raise your top leg to the maximum possible height without flexing at the waist.
This no-equipment workout is a great ab toner.
Prop up your abs and then raise up your body in the direction of your knees, lift your shoulders off the ground.
For pulling the upper body in the direction of the knees, use ab muscles.
Lower down your upper body again.
3. Plank Up:
Have killer abs with plank ups.
Getting into an elbow plank, lower your left elbow to the exercise mat after lowering your right one.
On the mat, position your left hand back, with your left elbow straightening.
Switch elbows for returning to a full plank.
4. Mountain Climber Twist:
Achieve an attractive body shape with this amazing workout.
After engaging your core, maintain a full plank position.
For bringing your right knee in the direction of your left elbow, twist.
Before switching legs, get back to a full plank; take your left knee in the direction of your right elbow.
5. Leg Lifts:
Shape both your lower and upper body with this leg move.
By placing your hands beneath your butt, lie on your back.
To your back, suck in your belly button and raise your legs by your side at an angle of about 45 degrees.
Maintain this position for about one minute before lowering your legs.
No Equipment Chest Workout:
Lift your breasts and improve your posture and strength with these no equipment chest workout.
1. Wide Push-ups:
Due to a wider hand’s placement, this workout puts more stress over the chest’s effect.
With straightened back and tightened abs, maintain the push-up position on your toes and hands.
Parallel to your shoulders, widely place your hands than shoulder breath apart.
Bend your elbows for pressing down, go as low as possible.
To return to the initial position, push yourself up.
2. Wall Push-ups:
This chest workout is a fantastic muscle-toner and a calorie burner.
From the wall, stand 2-3 feet away.
Shoulder-breadth apart, the position of your palms should be on the wall.
Your starting position is your hands at the level of your shoulder.
With flexed elbows, take your torso nearer to the wall.
Breathe in while doing so.
Breathe out and return to the initial position.
Make sure to keep your head parallel to your shoulders, squeezed glutes, and tightened abs.
3. Staggered Hand Push-Up:
Get a beautiful bust with this simple chest workout.
By sliding your elbow under your ribs and keeping your fingers in front of your feet, place your right hand by your waist/hip.
With the fingers of your left hand facing your nose as well as the elbow facing up and away towards your fingers, place that hand near to your face.
To the floor, try keeping your hips and shoulders as flat as possible.
4. Narrow/Tricep Push Up:
Lift your breasts naturally with this effective move.
With your fingers facing up in the direction of your face and elbows placed to your sides, position both hands beneath your torso.
To a full plank position, drive through your hands.
This version focuses more on your triceps and lower chest so be careful as you make sure to keep your flattened spine and hips parallel to your legs and torso.
5. Side Push Up:
This workout is a bit challenging yet result-yielding for getting a breast lift that turns the heads.
Around your waist, position one arm nearest to the floor and lay on your side.
The other arm facing your torso with flattened hand on the floor and the fingers of that arm facing up parallel to your body.
At your hip, pressing into your hand hinging, raise your shoulders above the floor.
No Equipment Back Workout:
Get your back into shape with this no equipment back workout.
1. Atomic Burpee:
Tone your back with this top-notch back workout.
Keeping straightened legs with flexed arms behind your head, lie on your spine down.
Sit up by jumping to a stand-up position instead of lowering down spin to the earth.
Jump down into a position of a push-up, do a push-up, jump up for squatting, and jump up straight skyward.
2. Fire Hydrant:
Strengthen your core and back muscles with this outstanding move.
After slightly bending your knees and bringing your feet together, stand.
By pulling inward your abs, position your hands over your knees and lean forward.
Raise and flex one leg, taking it behind you and then in the direction of you in big circular motion.
Perform 15 reps per leg.
3. Flying Passé:
This is an ultimate back and ab workout.
By using one arm for holding up yourself with the other arm of yours, flex at your hip, and maintain a side plank position.
Flex your nearest to the floor’s leg and take it directly after you with the rotation of your hips.
Bring in your leg back.
Perform three sets of ten per side.
4. Pilates Press:
Sculpt your back and chest with this amazing move.
Maintain a push-up position as well as flex one leg after you.
For lowering your body to the floor, flex your elbows, and straighten your back.
Push yourself back.
Do 8 to 10 reps per side two times.
On your stomach, lay flat.
No Equipment Arm Workout:
Get superbly toned arms with this no equipment needed arm workout.
1. Triceps Dip:
Improve flexibility with this arm workout.
Sit on a chair. Hold the seat’s edge with your hands and extend your legs by your side.
Move forward your body to flatten your feet, bending your arms behind you propping you up, and stretching your body above the floor.
Use your triceps to lift and lower your body slowly.
Perform 3 sets of 15 reps.
2. Arm Circles:
Tone your abs, triceps, and biceps with this splendid workout.
Begin to move your arms forward in fast, small circles, while standing upright on flattened feet on the floor and by stretching out arms to the sides at an angle of 90-degrees to your body.
Perform as many rotations as possible. Reverse the move, performing as many circles as possible in the opposite way.
Pause and repeat it twice.
Fortify your arm’s muscles and your upper body with this strengthening move.
• On the horizontal bar, position your hands shoulder-breadth apart for the correct performance of pull-ups.
• Then, lift your body until you bring your chin just above the level of the bar.
• Next, ease your spine back and do it again.
Wish for leaner arms? Get rid of flabby arms with planks.
Keep your body horizontal to the floor for 30 seconds for working your arms.
Be sure your spine is in a straight line and your wrists are straight beneath your shoulders.
5. Inverted Row:
Let your biceps work with this move.
Lie flat on the floor and hold onto something for support like a sturdy chair or a coffee table.
Pull up your upper body off the floor while holding the support’s edge. Grab it for a few seconds and ease down yourself back.
Perform as many as possible. Repeat two times.
No, Equipment Workout Plan:
Here is a sample daily workout plan that is executable at home and requires no equipment at all.
Start with warm-up and end with stretches.
Squats 20 reps.
Pushups 10 reps.
Walking lunges 10 reps per leg.
Jumping jacks-30 reps.
Stay fit and healthy by adding these simple and easy exercises to your daily fitness routine.
There’s a myth about workout that you gain back weight as quickly as you lose it after you discontinue it. There’s no truth in it. Ask your gym instructor about it, you’d believe me.
How did you achieve those perfectly toned muscles and balanced weight? Share your secrets with me in the comments.