The 12 Best At-Home Workouts You Can Do Without Any Equipment
Visiting a gym has become more difficult due to Covid-19. Well, even before the pandemic, it’s also challenging. Juggling between tiring workdays, helping kids with homework and managing a social life, would you still be able to spare an hour of your time at the gym? Sometimes, the only way to keep your well-being and fitness in good shape is to do the best workouts at home, even without any equipment.
With the different fitness routines available online, it can be hard to pinpoint which one suits you best, more so if you’re used to in-person training or live sessions. That’s why we’ve listed down the 12 best at-home workouts that you can follow without using any equipment.
What are you waiting for? Get your workout clothes ready and let’s start!
1. Yoga for Full Body Stretches
Regardless of your abilities or needs, there is certainly a yoga pose that is right for you. If you want more gentle stretches, try a mellow and calm yoga style, such as yin or hatha. For something a bit intense, a power yoga session is worth trying.
When it comes to equipment, if you have a yoga mat, then you’re good. However, it isn’t really that necessary. A carpet can support you enough for doing at-home yoga poses. You can also place down a towel for extra comfort.
2. Lower-Body Exercise With Cardio
This one isn’t your usual leg workout. Perhaps you haven’t tried some leg exercises here like the runner’s-lunge-to-balance (which is best for mobility and speed) and the corkscrew (a vigorous variation of plank that’ll put your core strength to a test). These exercises will test your endurance throughout.
3. Plank-Based Workout
You can work your arms out with just the weight of your body, and the best way to do that is through planking. This type of workout will put your shoulders and triceps in the work. First, to get your blood pumping, you start with skaters. Then, on the floor, you do the next three plank-based moves—plank forearm reach, push-up and shoulder tap.
4. HIIT Workout for 20 Minutes
HIIT is a great exercise if you want to maximise your workout in the least period of time. In this routine, you go fast and extremely hard for one minute, then pause for a break. The best example for this is when you do jumping jacks as many as you can for 60 seconds, then take a 30-second break before you proceed to do a series of pushups or squats.
5. Full-Body Cardio Workout
If you want to give your whole body a cardio workout at home, then try this routine out. Created by Eisinger, it is a circuit type of exercise that cycles through five moves. Everything from your legs (squat pulse), shoulders (frogger) and to your core (tuck-up) will be put to work. The moment you complete the circuit, you will wrap up with AMRAP (as many reps as possible).
6. Full Lunges and Squats
Planks are what you called the gold-standard exercise for pumping your core strength. As for developing your lower-body strength, squats and lunges are the perfect combo. These two are more arduous than they look, just like planks. Start gradually by doing 10 squats in a row. You’ll be breathing fast afterwards, even if you’re in a good shape.
7. An Ab Workout for 8 Minutes
What’s good about ab exercises? You can do them at home even if you don’t have any equipment. But here’s the catch — they are super hard. You will spend at least 30 seconds on five separate routines which include plank up-down, forearm plank rock and dead bug. Also, there will be no rest in between the moves until you complete the circuit.
8. Cardio Exercise by Walking Upstairs
Regardless of weather—raining, snowing or it’s just too hot to go outside—you can easily do indoor cardio at the comfort of your own home. Fit in your workout clothes and start some cardio exercise by walking up and down the stairs. Add a bit of spice by doing step aerobic training.
9. A Core Workout for Your Arms
This workout is made by trainer Alyssa West, an exercise routine that mainly works your core. However, with the help of plank-to-dolphin, diamond push-up and push-up, your arms will be put to an intense workout session, too. There are nine exercises in this workout, which may seem too much, but it’ll only take 15 minutes to complete all of them. By the time you’re done, your entire arms will feel the intensity.
10. Couch Potato Workout
This is a type of exercise you can simply do from your couch. You can find time to do it when you’re just loafing around or during the commercial breaks of a TV show you’re watching. Sitting-to-standing is one example of a couch potato workout. You repeatedly stand up and sit back down again from the couch. Doing so helps build your thigh and butt muscles, as well as getting your heart rate up.
11. Kickboxing Workouts
Way back, people called kickboxing workouts as Tae Bo. Thanks to home workout videos, this exercise was so influential in the 1990s. The routine has a combination of movements from taekwondo and boxing, making it more fun and challenging. It can also increase your heart strength, flexibility and balance. Although Tae Bo is no longer a household name, its derivatives remain trending today, especially cardio kickboxing.
12. Pilates Exercises
There are two kinds of Pilates workouts: those that utilise equipment and those that can be done almost anywhere on a soft surface or a mat. Although you might need to visit a studio to use Pilates apparatus, you can simply do a soft surface exercise at home.
There’s no need to skip an exercise routine if you find it hard to get up and go to the gym. Doing your workout at home while wearing your most comfortable workout clothes will likely give you a feeling of fulfilment, both mentally and physically.
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