The Top 15 Home Workouts to Stay Healthy and Fit - No equipment
byRealEntZone-
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Working out at home is not a natural activity; in fact, many view home workouts to be a burden. But, is this true? Exercising or working out is said to make you feel better, have more energy to go about with your daily life, and ultimate, add more years to your life.
The health benefit of regular exercising is crucial that it is difficult to ignore in our daily life.
Here are the five different benefits of regular workout to your health and you keeping fit in case you want to skip working out:
1. Helps to Control Weight – engaging in physical activities helps to burn excess fat in your body. The more intense the activity, or the longer you engage in these activities, the more calories you burn, which in turn helps to control your body weight.
2. Helps to Sleep Better – working the body out can help your body feel relaxed, most especially if you already feel tensed. When it comes to sleeping at night, your body will be down for it.
3. Better Sex Life – yes, regular physical activity can improve energy levels and increase your confidence in your physical appearance, which may boost your sex life. There is more to it – daily workout helps both men and women – men who work out regularly are less likely to have issues with erectile dysfunction than men who do not work out at all; as for women, women who workout may enhance arousal during sex. How interesting!
4. Mood Improvement – ever feel drained emotionally? Well, regular exercising helps to improve your mood. How? Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious.
5.Reduces Blood Pressure – the top form of heart disease today is Chronic Hypertension. The causes of hypertension include the increased plaque in the arteries that builds up from consuming a high-fat diet. In contrast, working out helps to attack the plaque in your arteries, to reduce the built-up fat that causes high blood pressure. Another incredible part about exercising is that your heart, a muscle, is getting a workout.
Home Workout
Not everyone can afford to go to the gym. Well, that may not be the only reason you cannot go to the gym.
I know you are here for workout exercises from home, but I will like to mention that this can also be done from your home, or better still, in your locality. I prefer to do this in the area I live in.
As simple as running may seem to be, running certainly isn’t easy. To utilize the full benefits of running, it is vital that you know how to run. Here is a full guide on How to start running today
Skipping (Jump Rope)
People ask, ‘is skipping a good way to lose weight?’ Well, the ultimate answer to this is, Yes. Skipping is an excellent idea to lose weight because it involves all the body muscles. This workout helps shape and tone up your hips, thighs, buttocks, and abs. The movement involved in this workout also helps develops your arms to be more defined.
According to science, an average person burns 730 calories in one hour of skipping rope. This means you will be burning about 110 calories in 10 minutes of skipping rope workout. How incredible!
Here is a video presentation on how to skip as a beginner. This video doesn’t just target beginners, but it will help you regardless of your level of experience in skipping.
Jump Lunge is a very challenging workout which helps sculpt your legs and tone your calves. The Jumping in it helps to boost your heart rate. How then can you perform this workout?
Begin standing with your knees slightly bent and your feet staggered so your right foot is in front of your left. Jump straight up, switching your legs in the air, then land in a lunge with your left foot in front. Make sure to land with both knees bent at 90-degree angles to prevent injury. Repeat this move 20 times to complete one set.
Burpee
This is a very brutal workout that enables you to almost see the impact in minutes. According to Fitness Magazine, Burpee does an amazing job of torching calories and training your chest, core, and abs.
To begin with, this workout, stand with your feet shoulder-width apart. Lower your body into a squat, place your palms on the floor below your shoulders, then hop your feet back into a plank. Jump your feet back to your hands, then immediately jump up as you extend your arms above your head. As you land, go right into the next one. Repeat the exercise until exhaustion.
Squat Jumps
Squat jumps are part of the plyometric workouts in which the muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). This jump helps to raise your heart rate, perfect exercise to burn calories, and they help to increase the power in your legs.
To perform this workout, incorporate 30-60 seconds of squat jumps into your regular cardio workout or in a cardio circuit with other exercises, such as running, jogging, jumping rope, staircase exercise, etc.
Chest Workouts
Regular Push-ups
This is an old type of chest exercise, but relevant in today’s home workout exercises. This workout especially trains the chest, shoulders, and triceps even.
Incline Push-ups
This is pretty much similar to the regular push-ups, but this is done differently. This workout is a good one as it targets the upper chest.
Take note, the steeper the incline, the less bodyweight you will need to work push.
Alternating Shuffle Press-up
Start in the classic press-up position. Move your right hand to the left until your two hands are next to each other. Slide your left hand further left until your hands are shoulder-width apart again. Perform a press-up and repeat, moving to the right. That’s two press-ups, but only one rep.
Leg Workouts
Squats
This can be done with absolutely anything. With not having equipment, you can person this with your body weight, or with the use of an item, you may have at home. I find it a lot effective to use a stocked-up bag pack, piled with books, to perform the squat workout.
How to:
1. Keeping the upper body straight, with shoulders back and relaxed and eyes straight ahead, engage the core.
2. Lower the hips until knees are bent, and hips are parallel to the ground.
3. Come straight up then repeat the process.
As mentioned above, for more challenges, you can hold weights, such as bag packs filled with books.
Skater Lunges
This workout helps to tone the quads, glutes, calves, hamstrings, and obliques.
To Start:
1. Make sure your legs are shoulder widths apart
2. Lean forward slightly
3. Make sure your back is straight, and your knees are bent.
Arm Workouts
Dips
This workout is great for the triceps. To perform this workout, you will need a chair or bench to start with.
How to:
1. Place your hands behind you on a chair or bench, keeping your shoulders directly above your wrists and your fingers facing your body.
2. Stretch your legs straight in front of you with your heels on the floor.
3. Bend your elbows and lower your hips towards the floor with control.
4. Straighten your arms to press your body back up to the start position.
Bicep curls
Yes, the curls. This can be used with anything weighty – as mentioned above under the squat sections, you can use an item you may have at home. I find it a lot effective to use a stocked-up bag pack, piled with books, to perform this bicep curls workout.
1. Stand straight with a weight in each hand and both arms at your sides.
2. Rotate your forearm so that your palms face up, your thumbs face out, and your elbows are tight by your body.
3. Bend at the elbow to lift the weight towards your shoulder.
4. Slowly squeeze your biceps once your hand reaches its final position.
5. Lower your hand back down to your side to return to the start position.
Abs Workouts
Hardstyle Plank
“The key is to squeeze your entire body—quads, glutes, core, back, and fists—as tight as possible while taking diaphoretic breathes throughout the hold,” says Wealth.
How to:
1. Lying face down on the ground, prop yourself up into a forearm plank position.
2. Make sure your elbows are aligned underneath your shoulders, and that your hands are balled up in fists.
3. Your forearms should be parallel to one another.
4. Hold for 10 to 20 seconds per set.
Dead bug
How to:
1. Lie flat on your back with your arms held out in front of you, pointing right to the ceiling. Then bring your legs up, so your knees are bent at 90-degree angles
2. Slowly lower your right arm and left leg at the same time, exhaling as you go. Repeat on the opposite arm and leg.
3. Aim for three sets of five to 10 reps on each side, or just keep going until the shaking in your abs gets too much.
Bird dog
How to:
1. Kneel with knees hip-width apart and your hands firmly placed on the ground about shoulder-width apart
2. Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor, and keeping your weight centred.
3. Pause for one second when your arm and leg are at the same height as your torso, and then bring your elbow and knee to touch underneath the body. Repeat on the other side for one rep.
4. Do eight reps for one set.
PRO TIP: Keep the abs engaged throughout the entire exercise, and work to minimize any extra motion in your hips during the weight shift.
As you may have some time off to work out and be in shape, it may be worthwhile to as well take some time to get on some daily habits that will improve your productivity and also be more attractive.
