Fitness At Home: An Equipment-Free Full Body Workout For Beginners!
You don’t need an expensive home gym to get in shape. All that is necessary is the willingness to work out.
How often have you heard that in order to have an effective workout, you must go to a gym and use complicated machines or heavy weights?
Too many to count right?
The truth is, you can get a fantastic workout by using only your body weight, ground space, and gravity.
Since sporting events, gyms, restaurants, and practically all social gathering spots have been shut down by the Coronavirus, People have had to adapt their usual workout routines in creative and unique ways.
In this article I will show you how to do this with a couple of the very best full body exercises that requires no equipment at all.
Now let’s get started!
No-Equipment Workouts Have Many Benefits.
Convenience
You don’t have to spend time getting dressed, traveling to the gym, warming up, talking to others, working out, waiting for equipment, showering, and then traveling back home when you train with home bodyweight exercises.
At all times, you have everything you need at hand, So you can work out whenever and wherever you want, wearing whatever you like!
Builds Muscle & Burns Fat
A great benefit of bodyweight training is that it simultaneously builds muscle and burns fat.
Getting the most from weightless training means finding ways to push your muscles without having to do hundreds of repetitions.
To do this, you can perform bodyweight circuits and/or reduce the amount of rest you take between sets.
As a result, you boost your metabolism and challenge your muscles with exercises that promote strength and muscle development.
Ideal for ALL Fitness Levels
There are a lot of individuals who avoid exercising at the gym due to fears that they don’t “look” the part, that they aren’t experienced in weight lifting, or that they lack knowledge about how to structure workouts.
Because of this, they are missing out on all the benefits of resistance training.
Anyone and everyone can perform workouts at home without weights or other equipment, regardless of their experience.
This means that bodyweight workouts can be scaled up or down in complexity and difficulty based on an individual’s skill and strength level.
If push-ups are too challenging, you can do them on your knees or against a wall to make them easier, all without the fear of being caught.
On the other hand, if regular pushups are too easy for you, there are a number of advanced pushup variations you can practice to challenge your muscles without resorting to the bench press.
Before You Begin
Don’t forget to warm up and stretch. It may be tempting to skip a warmup and jump right into your workout if you’re short on time. Doing so, however, can put more strain on your muscles and increase your risk of injury.
Whenever you prepare for a workout, whether it’s a cardio session, strength training, or a team sport, you should take a few minutes to ease your muscles into exercise mode. You can reap many fitness benefits by doing so.
Spend at least five to ten minutes warming up. In general, the longer your warmup should be, the more intense your workout will be.
Focus first on large muscle groups, then perform warmups that mimic some of the movements you’ll do during your workout.
Here’s an idea of an easy warm-up
- Jumping Jack’s (up to 50)
- Plie squats (10 to 20)
- Hip rotations 10 reps each way
- Forward Leg Swings (10 each leg)
- Side Leg Swings (10 reps each leg)
- Push ups (10 to 20)
- Spider Man Steps (5 each leg)
Repeat 3 times or as often as you feel necessary.
Beginners’ Full-Body Circuit.
As part of this beginner workout, you will perform the exercises listed below in a circuit-style. Basically, you’ll perform one move and move onto the next one while taking as little rest as possible.
As you complete all the exercises in the list, rest for 1–2 minutes and then repeat for a total of 3 rounds.
If you find it too easy, increase the repetitions of each exercise and go for 4–5 rounds or however many more rounds you feel you can manage.
20 x Bodyweight Squats
Put your feet shoulder-length apart and lower your body until your thighs are parallel to the floor. Your knees should be pointing in the same direction as your toes. Hold for a moment before lifting up and returning to the starting position. Repeat.
10 x Push Ups
Alternating Forward Lunges (10 Reps each leg)
Step forward with your left leg and lower your body until your front knee is bent at least 90 degrees, while your back knee is just off the floor. Maintain an upright posture throughout.
Push off your left foot from the floor, and return as quickly as you can to the starting position.
Continue to alternate your reps back and forth — one rep with your left, then one with your right.
10 x In & Outs
Your body should be supported by your arms as you lay prone on the ground. Jump forward and bring your knees to your chest. Hop back to the starting position and repeat.
30 x Jumping Jacks
Start with your feet together and your hands by your side. Jump up with your legs apart and your arms overhead. Then return to your starting position and repeat the exercise.
Plank (1–2 minutes or for as long as you can)
Lay on the floor with your elbows under your shoulders and your core engaged. Your body should be in a straight line from your knees to your head when you are raised upwards. Hold this position for as long as you can.
Often (and incorrectly) it is believed that to get a great workout and/or build muscle and strength, one must go to the gym and lift a lot of weights.
In reality, you just need your body, gravity, and a no-quit attitude to have a killer workout. You can and will get the body you’ve always wanted with bodyweight training.
With a little creativity and a willingness to break from convention, you can achieve great things.
