The Best Tips On How To Get Fit At Home Without Equipment

In this age of day-to-day busy mundane life of ours, we often forget to take care of our bodies. Many of us suffer from several physical conditions like being unfit, …

In this age of day-to-day busy mundane life of ours, we often forget to take care of our bodies. Many of us suffer from several physical conditions like being unfit, having high body weight, bloated stomach, etc just because we don’t have the time to or can not afford to go to the gym. Research shows a large number of office workers, who work 9-5 jobs are comparatively unfit because they don’t have the time to go to the gym. They don’t get the time to do the workout required to stay fit as there is a common misconception that the only way to get fit is at the gym.

If you are skipping out on working out for one of the reasons mentioned above, you are in luck. Today we are going to guide you on how to get fit at home without equipment. And no you are not going to need a personal trainer.

These the exercises we are going to mention will help you decrease body weight, burn fat, increase body muscles overall stay fit all while doing home workouts no gym required. You can get in shape by working out in your bedroom one hour a day. Not just physically, working out helps with better coordination, an increased sense of mental toughness, and overall makes you feel much more confident. So give a pause to watching tv for an hour and follow these workouts mentioned below.

Starting with bodyweight exercises.

This will be your guide on how to get fit at home without equipment. You will follow these exercises 4 days a week(bodyweight and cardio the same day) with 3 days off. Starting with

Leg Day

leg exercise

At first look, you might say it’s just basic lunges and squats but they do remember often simplicity is the best route to follow. Do we know lunges and squats work then why mess with it? Follow these lower body great exercises to strengthen your legs and burn fat. Leg day exercises help to build muscle around your leg and burn thigh fat.

Always warm-up for at least 5-10 min before starting then proceed with

Goblet Squat 3 sets of 12 reps

Goblet Squat

Steps: Hold an object in front of your chest(it can be any object a soup can, a bottle of milk or water, or a big book) then stand straight with your feet just outside feet hip-width. Move your hips back and then proceed going down almost like sitting on a chair. Make sure to keep your chest straight and try to focus on your hips breaking below your knee crease. Push into heels, squeeze your glutes and stand back up. Repeat this accordingly.

Avoid

Make sure to not bend forward your torso. It’s a very common mistake to lean too forward while doing this exercise. Don’t hold your weight too far. Bend your knees carefully. Make sure your knees are aligned with your feet. Maintain your body weight evenly among both feet.

Benefits

Great way to prepare your legs for other exercises. This exercise helps with preparing your leg muscle groups for other squats. Adding the weight training helps with fixing your improper squat form. Also, a great way to start getting fit at home without equipment.

Muscle groups targetted: Quads and glutes.

Air squat or squat jumps: 3 sets of 10 reps

squat jumps

Steps: Stand straight with your legs just outside your feet hip-width. Move your hips back and then down. Keep your chest straight and proceed by breaking your hips below your knee crease. Thrust into the heel to stand or jump back up(jumping makes it more intense and burn fat from your entire body).

Avoid

Do not use your knees to propel up, move from your hip. Using your knees may cause strains and potential knee injury. Use your glutes and hamstring. Secondly land softly don’t use too much force or you might feel achy joints the next day.

Benefits

Helps build your muscles. This also tones your legs, abs, and butt. More this is a great no-equipment workout that helps with weight loss as it is a great calory burner.

Muscles targetted: Core, hamstring, quads, and lower body.

Reverse lunge or Jumping lunge: 3 sets 10 reps

Reverse lunge

Steps: To kick off stand straight. Move your left foot into a lunge, keeping your right foot flat. Keep your right shin vertical and chest up. Step left foot forward and repeat on the right foot. That makes a reverse lunge.

And to do a jumping lunge, jump up quickly from the bottom of the lunge, switching your feet mid-air and controlling your landing. This is more advance and is a full bodyweight workout.

You can also do a combination of reverse lunge and side lunges.

Avoid

Don’t step too backward or forward just like how you would for a step-ups. Don’t move too fast, always follow good form and avoid moving too fast.

Benefits

Helps maintain shape, burn fat, and is an overall good workout to do in your own home to strengthen your core. A great way to achieve fitness.

Muscles targetted: Quads, glutes, hamstrings, calves, core, and hip stabilizing muscles.

Single leg deadlift: 3 sets 10 reps

Single leg deadlift

Steps: Starting position left foot planted on the floor. Hinging your hips with a mild bend in your left knee, move your hands forward and proceed to push your right foot back. Your objective should be to keep your hips and shoulder in one line. Press your heel towards the wall behind you. Squeeze your glutes and drive your right leg forward to return to the starting position.

Avoid

Try not to tilt your head upwards allowing your eyes to look forward. This may cause spinal injury. Don’t shift your center of gravity to the lifted leg.

Benefits

Strength training for the posterior chains. Your balance and movement will also improve with this workout.

Muscles targetted: Ankles, hamstring, glutes, and core.

Push Day(chest, shoulders, and triceps)

Most people rather than asking how to get fit at home without equipment, they want to know how to get buffed chest and triceps at home. If you are one of those people push day is for you. A common term you will hear while doing bodyweight exercises is push-ups and it is understandable why. So it is important to make sure you are doing your push-ups right. The only exercise equipment you will need here is a lot of motivation and every bit of your willpower.

Warm-up 5-10 min by either pulling resistance band or stretching.

Push-ups: 2 sets 10 reps

Push-ups

Steps: Sit and get down on all fours. Keep your hands wider than your shoulder and straighten your arms and legs. Now slowly start using your upper body strength to lower your body down unit your chest nearly touches the floor. Halt for a second in that position and then lift yourself back up. Repeat.

Avoid

A few common mistakes to avoid here are not having proper hand placement, don’t let your back sag, making sure your elbows don’t flare, and lastly don’t crane your head.

Benefits

Push is one of the most common home workouts and is on the very beneficial side too. This workout helps build muscle also a great workout for strength training your upper body. Push-up is the best no-equipment workout for your upper body. Makes your core, lower back, and abdominal muscle stronger. A to-do exercise in your fitness journey.

Muscles targetted: chest muscles, triceps, pectorals, deltoids.

Planks:25 seconds

Planks

Steps: Starting position down on all fours, place your forearms on the floor with elbow align below shoulders. Make sure your arms are parallel to your body at shoulder width. Now using the strength of your arms lift your body up and maintain that position. There is another plank position you can also do like side plank, knee plank, single-leg plank. We recommend doing the standard plank for at least a week before trying another plank position.

Avoid

Holding it for too long. Don’t shift your weight forward as it reduces the usage of your abs thus reducing its benefits. A common mistake many people do is holding your breath while in a plank position.

Benefits

Alongside the advantage of this exercise fixing your posture, it also improves your metabolism. Plank is one of the easier at-home workouts that helps increase arm strength and helps in gaining abs.

Muscles targetted: Transverse abdominis, Rectus abdominis, oblique muscle, glutes.

Bodyweight skull crusher on the floor:2 sets 8 reps

Steps: Starting position down on all fours, place your forearms on the floor with elbow align below shoulders. Make sure your arms are parallel to your body at shoulder width. Now using the strength of your arms lift your body up and maintain that position. There is another plank position you can also do like side plank, knee plank, single-leg plank. We recommend doing the standard plank for at least a week before trying another plank position.

Avoid

Doing it too rapidly, moving your head forward. Don’t use momentum and avoid using your abs or hips or rounding your back.

Benefits

This is one of the effective bodyweight exercises to lose weight as it burns a lot of calories. Also helps strengthen your triceps.

Muscles targetted: Tricep muscle

Diamond push ups: 1 set 4 reps

Diamond push ups

Steps: Get in a plank position with your hands together under your chest. Form a diamond by positioning your index fingers and thumbs so they are touching. Elevate your body by extending your arms and forming a straight line from your head to your feet. Then lower your chest towards your hand, make sure you don’t flare your elbow out the sides, and keep your back flat. Stop right before your chest touches the floor and push yourself back to the starting position.

Avoid

Don’t keep your hips too low also make sure your elbows aren’t pointing out.

Benefits

This great workout is for both your upper body and lower body. When done properly it actives your chest and shoulder muscles. A brilliant home workout to make your chest get in shape.

Muscle targetted: Pectoralis major, anterior deltoid, quadriceps

Push Day(chest, shoulders, and triceps)

A common misconception is that working out at home for pull day is not possible as the equipment is needed. But that is not true, you don’t need weights or a pull-up bar. There are other ways to activate your lat’s and this will play a key role in getting fit at home without equipment.

Warm-up with a jump rope. If you don’t have a jump rope continue warming up by stretching for 5 minutes.

Reverse snow angels: 2 sets 10 reps

Steps: Lay down full-body straight. Lift your legs and chest up and move your arms forward. Keeping your full body straight and shoulders retracted, stroke your arm backward to the side of your thighs. Take a second pause then release your shoulder and stroke back to the initial position.

Avoid

Doing it too fast.

Benefits

An effecting exercise for everyone working out at home to strengthen their upper back. Helps strengthen your upper back and effectively pulls your shoulder back and makes you look tall.

Muscles targetted: shoulder external rotator and stabilization musculature.

Wall Slide: 2 sets 10 reps

Steps: Stand straight with your back against a wall and your feet shoulder-width apart. Then lift your arms up pressing your shoulder into the wall, put the back of your hands against the wall with your thumb at the height of your head. Breathe and slowly start bending your knees and slide your back down the wall until your knee hits a 45-degree angle. While bending your knees straighten your elbow until your hands extend straight up over your head but still against the wall. Hold 5 seconds and then go back to the starting position.

Avoid

Bending your knees too far. This is a very common mistake most people do. Also, be sure your form is not slacking. Your back has not sagged or your arms aren’t bent cause it beats the purpose of such bodyweight exercises.

Benefits

This no equipment required exercise is a must-do at home because it helps correct posture. If you find yourself hunched over all day long or finding it hard to stand straight this exercise is for you. It also strengthens your calves and leg muscles. Wall slides will be your partner in getting fit at home without equipment.

Muscles targetted: Quads, traps, shoulders.

Superman: 2 sets 10 reps

Steps: Lay down on your stomach with enough space to extend your arms forward and legs behind you. Squeeze your glutes and raise your legs and arms towards the ceiling simultaneously in a unison manner.

Avoid

Lifting one leg or the other leg. Not doing it simultaneously and not in a unison manner.

Benefits

Trains your body to activate your lats which is necessary for other bodyweight exercises. Increases your overhead mobility and an overall great home exercise for those who want to lose weight without going to the gym.

Muscles targetted: Upper back muscles.

Bodyweight & cardio day

Cardio and bodyweight training is usually done at the gym but today we are going to show you some home workouts that will help with your fitness journey no equipment is needed. So let’s get that heart rate rising.

Warm-up for 5 minutes by doing some stretches and push-ups.

30-second deep squat: 2 sets 30 seconds each

Steps: To start off this workout do a normal squat and then bend down until your thighs are parallel with the ground and your knees are bent at 90 degrees. Hold your position for 30 seconds and stand back up.

Avoid

Doing normal squats and half-bent squats.

Benefits

According to the latest articles, there is no correlation between deep squats and injury. So it’s a very effective bodyweight workout to do at home or at the gym. It helps increase mobility in several joints.

Muscles targetted: Several joints.

Jumping jacks: 2 sets 10 reps

Steps: Stand up straight with your legs together, arms on your sides. Then proceed to slightly bend your knees and jump into the air. While jumping spread your legs shoulder-width apart and stretch your arms out and over your head. Jump back to the initial position and repeat.

Avoid

Jumping too high and moving your arms too fast may cause a strain.

Benefits

Jumping jacks in an effective full-body home workout. Helps improve cardiovascular fitness, strengthen bone and heart health.

Muscles targetted: Full body major muscle groups.

Jumping lunges: 2 sets 10 reps

steps: Same as a normal lunge but while shifting from one leg to the other jump up quickly from the bottom of the lunge, switching your feet mid-air and controlling your landing.

Avoid

Applying too much pressure or jumping with high force. Use just your body weight while switching legs don’t apply extra pressure.

Benefits

It same as normal lunges a great calory burner and a great workout to strengthen your legs and backbone.

Muscles targetted: Quads, glutes, hamstrings, calves, core, and hip stabilizing muscles.

Plank jacks: 2 sets 10 reps.

Steps: Get into plank position while distributing your own body weight evenly. Extend your arms, hand under your shoulders feet together. Jump both feet outside to each side. Be in a plank position as you jump your feet back together. Continue to jump back in and out.

Avoid

Don’t bend your back and don’t let your hips drop.

Benefits

Among all other bodyweight exercises, this is on the easier side but a total calorie burner for a home workout. This workout prevents back pain, burns fat and calorie, and strengthens your core muscles without even doing a heavy weights workout.

Muscles targetted: chest, abdominals, back, shoulder, arms.

FINAL WORD

So if you are the one who wondered how to get fit at home without equipment, this is your guide to achieving that by doing a few simple home workouts every day. Maintain a healthy diet and do these exercises once a day in your bedroom, hotel room, or even in the garage and you will be fit in no time. 

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