How to workout without equipment at home

Introduction

Hello everyone welcome to my website Sportsevery. In this article, we will discuss how to workout without equipment at home

Benefits of working out at home

1. Saves travel time: A person does not need to travel to the gym or ground which saves a person time. It is one of the best benefits of a home workout.
2. Anytime access: At home, a person can do a workout anytime according to their schedule whether it is morning, night, or afternoon.
3. Consistency: It is easy to maintain consistency at home as there is no need to travel anywhere for a workout.
4. No gym membership fees: Gym fees can be expensive. Working out at home saves gym fees.
5. Privacy: Working out at home provides privacy. This is beneficial for beginners who may feel intimidated at a gym.
6. Fewer distractions: A person can focus more on personal progress and workouts as there are lesser number of distractions at home.
7. No pressure to perform: At home, there is no pressure to lift weights heavier than others. A person can do a workout according to their body capacity and capabilities.
8. Wide range of workouts: At home, a person can do different types of workouts according to their choice. A person can explore YouTube or any fitness app for a workout.
9. Habit formation: Working out at home helps to build long-lasting habits since a person exercises in a space that’s integrated into their everyday life.
10. Involve family members: A person can involve any members of their family in a workout which motivates a person to do a workout.

Workout at home without equipment

1. Squats

• Stand with feet shoulder-width apart.
• Go down by lowering your hips
• Return to your standing position by taking a push from your heels.
• Do 3 sets of 15-20 repetitions.
• Squats increase the strength of the quadriceps, hamstrings and glutes.

2. Lunges

• Step forward with one leg and bend both legs at 90 degrees angles
• Take a push from the front leg and go back to the starting position.
• Do with alternate leg
• Do 3 Sets of 15-20 repetitions per leg.
• Lunges increase the strength of the hamstrings and quadriceps.

3. Glute bridges

• Lie down on your back, bend your knees, feet flat on the floor.
• By squeezing your glutes lift the hips upward.
• Go back to the starting position
• Do 3 Sets of 15-20 repetitions.
• The Glute bridge targets the glutes and hamstring.

4. Wall sit

• Stay in a sitting position and press your back against the wall. Make sure that your thighs are parallel to the floor.
• Do 3 sets and hold for 30-60 seconds.
• Wall sit increases the strength of the quadriceps, hamstrings and glutes.

5. Calf raises

• Stand with feet shoulder-width apart on stairs.
• Lift your heel off the stairs, coming onto your toes.
• Go back to the starting position.
• Do 3 sets of 15-20 repetitions.
• Calf raises targets the calf muscles.

6. Jump squats

• Stand with feet shoulder-width apart.
• Go down by lowering your hips.
• Return to your standing position by taking a push from your heels.
• Jump upwards from a standing position.
• Do 3 sets of 15-20 repetitions.
• Jump squats increase the power of the lower body.

7. Push up

• Keep your body straight from head to heels.
• Lower your chest to the floor.
• Take a push and go back to the starting position.
• Do 3 sets of 15-20 repetitions.
• Push-ups target the chest, shoulders and triceps.

8. Triceps dips

• Take a chair behind you and place your hand on the edge of the chair.
• Lower your body until your arms are at a 90-degree angle.
• Go back to the starting position by taking a push from the chair.
• Do 3 sets of 15-20 repetitions.
• It targets the triceps.

9. Plank

• Place your elbows on the ground.
• Lift your body off the ground.
• Keep your body in a straight line from your head to your heels.
• Do 3 sets and hold for 30-60 seconds.
• It targets the core muscles.

10. Mountain climbers

• Start in a plank position.
• Bring one knee to your chest.
• Again go back to the plank position.
• Do it with another leg.
• Do 3 sets of 15-20 repetitions.
• It targets the core muscles.

Conclusion

In this article, we discussed how to workout without equipment at home. There are so many benefits of doing a workout at home. Working out at home saves time and money. A person can do workout anytime at home according to their schedule. A person can focus more on self as there are fewer distractions at home. A person can involve their family member which motivates a person to workout. There are so many exercises that a person can do at home without equipment like squats, lunges, glute bridges, calf raises, wall sits, jump squats, push-ups, triceps dips, plank and mountain climbers.