Is it possible to get in shape at home without equipment?


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Two familiar barriers for people who want to exercise and get in shape are the need for more time and money for fitness.

Who has time to constantly go to the gym, buy expensive equipment or take long bike rides?

Train at home

If the factors mentioned above are holding you back, you’re in luck.

It doesn’t take any equipment to get a proper workout to get in shape – and with one or a few simple pieces of equipment, you can turn that great workout into a fantastic one.

With little to no equipment needed for a great workout, it can be done at home or wherever you are, even if you isolate yourself for whatever reason. It’s hard not to find the time for this type of workout, and you can do it while streaming your favorite series.

It’s a misconception that you have to be a member of a gym or spend a ton of money on equipment to get a good workout. Yes, it is possible to exercise in the comfort of your own home, with little or no equipment at all.

Train at home

Many people will agree that working out at home is best, as finding the time to hit the gym can be difficult. Even getting to the gym can be tricky and downright stressful.

Problems can start as soon as you find lesson times that fit your schedule, drive through unpredictable traffic, and hopefully find a parking spot. Home workouts take all the stress away, and once you understand what you need to do and how easy it can be, you’ll be free to get in shape whenever and wherever you want. [1].

Get in shape at home with strength exercises

Using only your body weight, you can do many challenging exercises. If you add just one or a few pieces of equipment like a jump rope, dumbbell, kettlebell, medicine ball, or pull-up bar, you can increase the level of difficulty even more.

Don’t neglect lifting weights, but using heavy weights when you can is fine, but bodyweight exercises also have huge benefits, like

  • Train anywhere, anytime.
  • No gym fees or expensive equipment purchases.
  • Most exercises involve many muscles working in coordination, resulting in great overall fitness and strength.
  • For people who are just starting out in strength training, bodyweight is usually more than enough to get started. This gives you a base strength base that you can build on later.

Bodyweight exercises aren’t the only thing you should do for training, but for several reasons:

  • After a while, or maybe a few months, they won’t feel so fussy anymore. You will need to resume building your strength by including weights. You can do this with basic equipment.
  • If you don’t own at least one or two pieces of equipment, a pull-up bar or a resistance band, some muscles may be less stressed than others. This isn’t a short term issue, but in the long term you’ll want to make sure you’re aiming for balance.

It is recommended to facilitate your fitness with bodyweight exercises and slowly transition to a mixture of bodyweight and strength training to achieve a good balance. Even if you’re doing a full strength training program, you can still use bodyweight exercises anytime you want.

Basic bodyweight exercises

There are many variations of bodyweight exercises, but some of the most common are [2]:

  • crawling bear
  • burpees
  • Chair Dips
  • Crunches
  • Isometrics
  • Side barrier jump
  • Lunges (jump lunges, side lunges)
  • Boards
  • Plyometrics
  • Push-ups (there are many variations: Hindu push-ups, dive bombers, diamond push-ups and others
  • Squats (jump squats, Hindu squats)

Exercises requiring minimal equipment

You don’t have to buy all of this gear, but if you have it, that’s fine. One or two pieces can add an extra challenge to your workout:

  • Pull-up bar: pull-ups, pull-ups, hanging knee raises
  • resistance band
  • medicine ball
  • Kettlebell
  • Dumbbells
  • Tractor tires (used in many exercises where you flip tires and jump through)

Cardio exercises

Some cardio to try at home:

  • Star Jumps
  • Side shuffles
  • affected

Sample workout to get in shape at home

Here is an example of an exercise using a pull-up bar:

Doing a warm up like simply running in place, doing some jumping jacks or using a jump rope for a few minutes will get your heart rate up. Then do the exercises for 30 seconds to about two minutes (depending on the current form you are in), with as little rest as possible in between.

If you’re new to exercising, feel free to rest completely between exercises, but if you’re in good shape, doing them one after the other is a great workout.

  • Palm-facing pullups (pull-up bar required)
  • Push-ups: as many as you can. Do modified push-ups with your knees on the floor if you can’t do full ones. If these are still too difficult, you can opt for wall-mounted push-ups by leaning against the wall or a chair.
  • Jump squats: Squat until your thighs are parallel to the floor, jump as high as you can, then repeat.
  • Bicycle crunches: these use a good combination of core muscles.
  • Skipped lunges
  • burpees
  • Hanging knee raises (pull-up bar required)
  • hindu pumps
  • russian twists
  • Diamond pumps
  • Chin-ups with palms facing you (pull-up bar required)

Design your workout to get in shape at home

The workout above is just an example, and you can create your own by choosing what appeals to you and your fitness level. Choose five to twelve exercises and do them all, with or without rest. Once it gets easier, do a second circuit.

Remember to choose a variety of exercises that can work all parts of the body. Do only a few variations of push-ups, for example. It would help if you did lower-body exercises like lunges and squats, pull-ups (like pull-ups), and others that work your body, like burpees.

One way to increase the difficulty is to mix cardio with strength exercises. If you have some of the gear mentioned, definitely use it or get a piece or two of gear – although there’s no need to rush out and get a whole bunch of stuff. You can have a great workout without equipment, at least for a while.

If you’re just starting out, take it slow and build up gradually. Please don’t be discouraged and try not to overdo it.

As you get stronger, slowly add weights: dumbbells, dumbbells, kettlebells, and medicine balls are good ways to do this. It will take a few months of bodyweight exercises before moving on to weights.

[1] https://28bysamwood.com/blog/fitness/howto-exercise-at-home/
[2] https://zenhabits.net/minimalist-fitness-how-to-get-in-lean-shape-with-little-or-no-equipment/

Photoshop: Prostock studio/Shutterstock

The information in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health-related topics. It is not intended to replace professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding any medical condition or treatment and before embarking on any new health care regimen, and never disregard professional medical advice or don’t delay in seeking it because of something you have. read on this site.

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