Try this no-equipment workout

Try this no-equipment workout

Training with no equipment can be fun but, above all, effective. So let's see how to do a perfect workout without the help of tools, machines, or heavy weights. For being fit!

Home workout

Some people do not have time to go to the gym or do not want to use complicated tools or machines to keep fit. Fortunately, there are also very effective workouts to do at home. Training at home always has excellent advantages:

• Getting started is easy, and the environment is calmer
• You can jump into the shower as soon as you finish your workout
• You don't have to carry your gym bag around all-day
• Could be cheaper

Try these workouts

Here are 4 of the best workouts to do at home with no equipment, each with a specific focus for each muscle group:

• Full Body Workout
• Abs & Core Workout
• Legs Workout
• Arms Workout

Choose the one suitable for you!

A small indication: Do at least 2 sets, but if you have time and feel good - do 4, 5, or more! You decide the number of repetitions for each exercise so that it is not too easy, but it is still possible to respect the correct form of the exercises. Our advice is to do between 5 and 20 repetitions.

Full Body Workout

A stimulating workout for the whole body. We also suggest variations for beginners or ways to make the exercises more challenging.

Exercises:

1. Couch Dip: Beginners can do the Triceps Dip.
2. Split Squat: Beginners can choose from Standard Squat, Forward Lunge, or Backward Lunge.
3. Decline Push-ups: Beginners can replace them with regular Push-ups or Knee Push-ups.
4. Hip Thruster: Try lifting one leg to make the exercise more intense.
5. Glute Bridge: beginners can perform the exercise with both feet on the ground. Instead, lifting one leg off the sofa will increase difficulty.
6. Sit-Stand-Jump: to increase the effort of the buttock muscles, use an elastic band or increase the distance between one foot and the other.

Abs & Core Workout

Train your entire core, including your back muscles! This is one more exercise than the individual workouts you will find under the legs and arms.

The exercises are:

1. Mountain Climber: If you are a beginner, you can do them more slowly.
2. High Plank: Hold this position for 30-60 seconds. Beginners can choose a simplified variant by taking a break or resting their knees on the ground during the exercise (further variants available here).
3. Inchworm: performing the exercise faster will not make it more complex; in this case, it is better to prioritise the correct form.
4. Bridge: lifting one foot off the ground makes the exercise more intense, as well as putting your foot on an unstable surface, for example, a ball.

Legs Workout

Strengthen your legs with this perfect home workout. We suggest possible variations based on your level.

Exercises are:

1. Squat: Beginners can start by using a chair to learn the correct form best.
2. Forward Lunge: Beginners can use a prop if needed.
3. Squat Jump: Can be replaced by regular Squats for a simpler variant.
4. Wall Sit: Hold the position for 15-60 seconds. Beginners can start by holding the position for as long as possible without compromising form.

Arms Workout

Finally, a very simple program to train the upper body without needing tools, with suggestions for simplified or more intense variations.

Exercises are:

1. Knee Push-ups: beginners who struggle with the movement can opt for Wall Push Offs. You can also replace them with regular Push-ups or other variants.
2. Triceps Dip: Beginners can do the Triceps Dip on the ground. For an advanced variation, try placing your palms on a chair.
3. Knee Up-down: You can vary with normal Up-downs for a more intense workout.
4. Wall Lateral Pull-Down: The effort will be more significant using an elastic band.