Staying fit and healthy is important for leading a balanced lifestyle. However, not everyone has the time or resources to hit the gym or invest in expensive fitness equipment. Fortunately, there are several workout routines that require little to no equipment and can be done at home, in the park, or any open space. In this article, we will explore one such workout routine that is simple, effective, and can be done anytime, anywhere without any equipment. So if you’re looking for a way to get your heart pumping and your body moving without the need for gym equipment, read on to discover the name of a workout that doesn’t need equipment.
For the body to stay healthy and functional, exercise is crucial. The majority of people believe that pricey gym memberships or upscale equipment are necessary for working out, but that is not always the case. You can work out in a variety of ways without any special equipment. These routines are referred to as bodyweight exercises, and there is no particular equipment needed to perform them.
We’ll go over some of the best bodyweight workouts in this article so you may increase your general fitness without any equipment. So let’s get started.
One of the simplest and most powerful exercises you can perform without any equipment are push-ups. They target the chest, triceps, shoulders, and core muscles, among other muscle groups. Assume a plank position with your hands positioned a bit wider than your shoulder-width, then perform a push-up. Push yourself back up till your arms are completely extended after lowering your body until your chest meets the floor.
Beginners can begin with modified push-ups by starting with their knees instead of their feet on the floor. You can advance to full push-ups as you gain strength. At least three sets of 10-15 reps should be performed.
Another excellent exercise you can do without any equipment is the squat. They mostly target the quads, hamstrings, and glutes in the legs. Standing with your feet shoulder-width apart, lower your body by bending your knees and pushing back on your hips to complete a squat. Keep your shoulders back, weight on your heels, and chest up. Push yourself back up to where you were before.
Squats performed while using dumbbells or a barbell can add weight for more experienced exercisers while beginners can start with bodyweight squats. At least three sets of 10-15 reps should be performed.
Lunges are a great exercise for building strong legs, particularly glutes and quads. They can be carried out without any tools and changed to make them more difficult. Standing with your feet shoulder-width apart, take a step forward with your right foot to begin a lunge. Push yourself back up to your starting posture after lowering your body until your right knee is at a 90-degree angle. Continue by using your left leg.
Reverse lunges, where you walk backward rather than forward, are a good place for beginners to start. Dumbbells or a barbell can be used to add weight by experienced exercisers. On each leg, try to complete at least three sets of 10 to 15 repetitions.
Burpees are a full-body workout that work the chest, arms, legs, and core, among other muscle groups. These are perfect workouts that can be done at home or while traveling as they don’t demand any equipment. To begin, stand upright, crouch down, and place your hands on the floor to execute a burpee. After kicking your feet back into a plank position, perform a push-up. Finally, jump your feet back towards your hands, stand up, and leap into the air.
Beginners can change the workout by stepping rather than jumping, while more experienced exercisers can finish with a jump squat. At least three sets of 10-15 reps should be performed.
A core exercise that focuses the abs, lower back, and glutes is the plank. It’s a quick exercise that you can perform anywhere, and you can easily change it to make it harder. Commence in the push-up stance, then bring down your forearms to the ground to accomplish a plank. As long as you can, maintain the posture with your body in a straight line from your head to your heels.
Beginners should strive for 30-second holds, while advanced exercisers should aim for one minute or more. To focus on various core muscles, you can add modifications like side planks or planks with lifted legs.
A traditional exercise that doesn’t require any special equipment is jumping jacks. They are a great exercise for enhancing overall fitness because they work the legs, arms, and cardiovascular system. To perform a jumping jack, begin in a standing position with your arms down and feet together. Jump up and simultaneously spread your feet apart while raising your arms above your head. Your arms should be at your sides when you rejoin your feet.
Beginners can begin with slower, more deliberate motions, while more experienced exercisers can finish with a squat or a jump. At least three sets of 20–30 reps should be performed.
Exercises like mountain climbers are vigorous and work the arms, legs, and core. They can be adjusted to make them more difficult and can be performed without any special equipment. Start in a plank position, then bring your right knee to your chest to perform a mountain climber. Quickly switch legs, extending your right leg back and lowering your left knee to your chest. Legs should continue to alternate as rapidly as possible.
Beginners might begin with slower, more deliberate movements, while more experienced exercisers can finish with a jump or a twist. At least three sets of 20–30 reps should be performed.
The abdominal and obliques can be effectively worked out with bicycle crunches. They can be adjusted to make them more difficult and can be performed without any special equipment. Lay on your back, bend your knees, and place your hands behind your head to complete a bicycle crunch. Raise your right elbow to your left knee, raise your shoulder blades off the floor, and then straighten out your right leg. Switch sides and stretch your left leg straight out in front of you, bringing your left elbow to your right knee.
High knee and jumping on the opposing foot and standing with your feet hip-width apart, lift one knee to your chest. Jump on the other leg and bring the other knee to your chest. Legs are alternated for another 30 to 60 seconds.
Place your back against a wall while standing, then sag down until your thighs are parallel to the floor. Hold this position for 30 to 60 seconds, then take a rest for 30 to 60 seconds before attempting to complete three repetitions.
Plank shoulder taps:
Place your hands directly beneath your shoulders in a plank stance. Tap the opposite shoulder with one hand raised off the floor. Repeat with the opposite hand, then go back to your starting position. For 30 to 60 seconds, keep switching sides.
Step backwards with one leg while standing with your feet hip-width apart to perform a reverse lunge. Push yourself back up to the beginning position after lowering your body until your back knee meets the floor. the other leg, and repeat. Legs are alternated for another 30 to 60 seconds.
Find a solid surface, such as a bench or chair, for your tricep dips. With your hands behind you and your fingers pointing forward, sit on the edge of the surface. When your elbows are at a 90-degree angle, lift your torso off the ground and slowly descend. Return to the starting position by pushing up. For 30 to 60 seconds, repeat.
Side-leg Glute Bridge:
Lie on your back with your knees bent and your feet flat on the floor to perform single-leg glute bridges. Straighten one of your legs by putting one foot off the ground. Lift your hips as high as possible while keeping one foot on the ground, then switch sides by bringing your hips back down. Alternate sides for 30 to 60 seconds.
Assume a side-lying position with your legs extended and your elbows directly under your shoulders. Raise your hips off the ground to form a straight line from head to toe. Hold this position for 30 to 60 seconds, then switch sides. Beginners can begin with regulated, gentler motions while more experienced exercisers can hold a weight in their hands or add a twist. At least three sets of 10 to 15 repetitions should be performed on each side.
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You can see that there are a lot of exercises you may perform without any special equipment. Without a gym membership or expensive equipment, bodyweight exercises are a great method to gain strength, improve general fitness, and burn calories. To observe changes in your fitness level, incorporate these exercises into your programme and try to do them frequently. To prevent harm, always start with the simpler versions and advance gradually. Always pay attention to your body and take breaks when necessary.
Dr. Shraddha S. Chouhan is here. I’m an Indian dentist. I’m currently wrapping up my internship. I fell in love with human body health and its various aspects while working in the medical field, beginning with science. During my final year of dental school, I began practising yoga and learning about organic food, a healthy lifestyle, and the benefits it has on our human bodies. Learning more about organic food and its importance to our health has astounded me. Now I’m on a mission to learn more about healthy eating, living, and organic food.