8 At Home Workouts for Absolute Beginners (No Equipment Required)
When we think of common excuses people make for not being able to stay in shape, some that come to mind are I don’t have time or I couldn’t make it to the gym.
Well, those people may be in for a shock because there are plenty of exercises you can do from the comfort of your own home without any expensive gym equipment. And, because you are saving the time it would take to pack a gym back and head out to the gym, workouts from home won’t take up a big portion of your day.
Read on to find out what workouts you can be doing at home to stay in shape.
#1. Bodyweight Squat
Squats are always great exercise. Here’s a variation that will work a variety of muscles.
To do the bodyweight squat, stand with your feet shoulder width part and arms out in front of you parallel to your shoulders. Get down in a squatting position and stand back up keeping abs braced. Repeat 15 – 20 times.
#2. Incline Push Up
The control required here will give your body a great tone.
To do this exercise, you will need the support of something just about waist high such as a chair, ottoman or even some steps. Lean against the object so that your body is straight and on an incline with your feet on the floor. Press your hands against the object so that your elbows are bent. Then keep your body straight as you use your arms to lift you away from the object. Return to starting position and do 12-15 repetitions.
#3. Hip Raise
This one is great for your butt and your core.
Start by lying flat on the floor with your knees bent and your feet on the floor. Your arms should be out at your sides at a 45-degree angle. Raise your hips off the floor while keeping your abs tight and squeezing your glutes. Repeat 10 times.
#4. Side Plank
Remember planking? Not only was it a popular trend, it’s also great exercise.
Lie down on the floor on your side. Your elbow should be bent supporting the upper half of your body. Put your weight on your elbow and straighten the upper part of your arm until you are raised off the floor at a 45-degree angle with your body straight. Hold for 30 seconds and repeat on the other side.
#5. Air Swimming
Air swimming may look silly but it's quite effective.
Lie on your stomach with your arms extended on either side of your head. Lift your heads, arms and legs off the floor while squeezing your glutes. Flutter your arms and legs while keeping them off the floor. Do this while inhaling and exhaling for four seconds for a total of sixteen seconds. Do three sets resting for one minute in between.
#6. Superman Punch
This one will get you in superhero shape in no time.
Lie on your stomach with your arms extended over your head near your ears. Lift your legs, arms and chest off the ground and squeeze your glutes. Clench your hands into fists and bend your elbows so your arms are level with your shoulders, then bring them back into the original position while keeping your head, chest and legs elevated. Start with 10 second sets and 3-5 repetitions.
#7. Glute Bridge
The glute bridge is guaranteed to get your butt looking great.
Start by lying on your back with hands at your sides, your knees bent and your feet flat on the floor shoulder width apart. Squeeze your glutes and abs while using your legs and shoulders to lift your butt off the floor. Return to starting position. Do 30 reps. For an extra challenge, do 15 reps with your right leg extended and 15 reps with your left leg extended.
#8. Break Dancer
Fortunately, you don’t need to know how to breakdance to do this one.
Start on all fours with your knees bent and your arms straight out and your hands flat on the floor. Turn to your left side taking your left arm and left leg off the floor. Your left leg should kick out in front of you while your left arm crosses your body. Your right arm and leg will remain where they are for support. Return to starting position. Do 15 reps, then switch sides.
Now that you have your stay at home, no equipment workout, what’s holding you back? Start your routine so you can get the body of your dreams without ever having to leave the house.