Fitness

Home WorkOuts – No Equipments Needed

We sometimes get caught up in our busy schedule, that we find it difficult to make time to go to the gym. Some may find the membership fee costly or there may be no gym facilities near your home or work place. However, these should not be excuses for not exercising because there are a number of exercises that can be done from the comfort of your home.

Hold on! before you begin exercising; –

  1. Ensure that the space/room is safe, free from falling objects or objects that will hinder you from working out.
  2. Warm up your body for a few minutes, to prepare for the workout session. You can warm up by walking, jogging on the spot, stationary cycling for about 10 minutes, and then do some stretch exercise.

As you progress,

  1. Rest in between workouts.
  2. If a particular exercise causes pain or discomfort, avoid it. At your earliest, consult your personal trainer to check if you are performing this particular exercise correctly.

Push-Ups

Yes, I hear you, this is an old one; but remember, Old is Gold! Push-ups will tone almost every part of your body, but mainly your upper body and core. Let’s start

  1. Lie on your stomach on a padded floor/mat. Your body should be straight, your hands should be shoulder width apart and your legs straight behind you. Keep your hips lifted to avoid your lower back from bowing (which will make the belly sag towards the ground).
  2. Now bend your elbows and your body will begin to lower in one solid piece downwards- towards the floor. Keep your abdominal and leg muscles engaged throughout the entire movement. Ensure that your head remains in line with your spine.
  3. Lower yourself down until your chest is about an inch or two from the ground and then slowly push yourself back up to the starting position. Push through the heels of your hands in order to return to the starting position. Repeat and complete the number of push ups that you are comfortable with.

You can start with 5 push-ups and add 1 push-up every week until you get to your personal push-up set target. Avoid Push-Ups if you have a neck or shoulder injury.

Sit-Ups

This is another great exercise that will strengthen the core and help you build your abdominal muscles. The good thing about sit ups is that they will help you burn fat. How? you may ask – having more muscles will increase the amount of calories that your body burns, which will help you burn fat. Let’s do some sit ups. 

  1. Lie on your back on a padded floor, mattress or an exercising mat.
  2. Bend your knees at 90 degrees angle and place your feet flat on the floor like 12 or 18 inches from your buttocks.
  3. Interlock your fingers behind your ears not on your neck so as to avoid the habit of pulling yourself up with your neck.
  4. Now lift your torso from the lying position up to the point where your elbows touch your knees (or to as far as you can go). Do this smoothly (slow controlled motion) while keeping your feet flat on the floor.
  5. Finally, lower your torso back to the floor smoothly, to return to the starting position.

You can start with 2 sets of 10 reps, 2 or 3 times a week, and increase as you get comfortable. Remember to take a rest in between sets.

Walking lunges

These will strengthen your lower body by targeting a group of your muscles in that area such as your abs, glutes, thighs, hips, and calves. Here is how 

  1. Begin by standing upright with your feet together and hands on your hips.
  2. Step forward with your right leg about 12 to 18 inches in front of the other, flexing the knees to drop your hips. Your back knee should point toward but not touching the ground, and your front knee should be directly over the ankle.
  3. Descend until the knee that is at the back is nearly touching the ground. Remember that your posture should remain upright with your hands still on your hips, and your front knee should stay above the front foot.
  4. Press your right heel into the ground, and push off with your left foot to carry your left leg forward, until you are standing straight again.
  5. Continue to step forward with opposite leg and repeat, walking forward for all reps.

You can start with 10 reps and increase gradually. Aim to increase the distance and the speed. To avoid injury, make sure that you plant your feed well onto the ground before moving for the next rep.

Home Workout Videos

There are a lot of workout videos online and on YouTube that are taught by the very best fitness instructors, that you can subscribe to.  They will guide you through different home workouts ranging from Yoga, Kickboxing, Pilates etc. Some of these resources include: 

  1. Sweaty Betty: provides yoga workouts, HIIT routines, and many other types that you can try. Whether you have experience doing fitness classes or are a complete beginner, Sweaty Betty has something that will get you working at an appropriate level.
  2. Make your body work: In here, every single workout will challenge your entire body and will include elements of cardio, strength, and core conditioning.
  3. Befit: Enjoy doing yoga workouts from home with your favourite trainers such as Jillian Michaels, Jane Fonda, Billy Blanks Jr., Tara Stiles etc.

Feel free to share more home workouts.

I am your Fitness Guru, here to motivate and guide you to leave a fit and healthy life by offering you fitness advice, safe training tips, how to avoid injuries, talk about equipment selection for home and commercial use. Remember that regular and consistent exercising will be beneficial to you in the management of your weight, keeping a number of diseases at bay, and will keep you feeling young and invigorated. Most importantly, I am here to answer your fitness questions.

20 Comments

Leave a Reply

Your email address will not be published. Required fields are marked *