How to Exercise at Home Without Equipment

Can’t go to the gym? Not to worry; you can exercise at home to stay fit and healthy. Exercising doesn’t have to be as complex as you might imagine, and you can even save the cost of a gym membership. It can be fun, stress-free, and as flexible as you desire.

Try These Exercises Without Equipment

Since most gym centers are temporarily closed due to COVID-19, the best way to stay fit is to exercise at home. This doesn’t have to involve equipment, as there are various exercises that can be done in the comfort of your home with just your bodyweight and common household items. Below are some of these exercises:

  1. Push-Ups
  2. Lunges
  3. Jogging in Place
  4. Balance Poses
  5. Squat Program Strength

1. Push-Ups

Push-ups are simple yet effective exercises that increase strength in your upper body and core. They work the triceps and the pectoral muscles of the chest. They do not require any equipment and are suitable for beginners as well as advanced fitness enthusiasts.

Man exercising at home doing push ups.
Push-Ups Work The Triceps And The Pectoral Muscles Of The Chest (Image Source: Shutterstock)

How to do Push-Ups

There are different types of push-ups; there are wall push-ups, seated push-ups, kneeling push-ups, standard push-ups, and incline push-ups. To do a standard push-up, follow these steps:

  • Get down on all fours with your hands spread wider than your shoulders.
  • Stretch out your legs and arms.
  • Lower your body until your chest is almost brushing the ground.
  • Pause, then push yourself back up.
  • Repeat the process until you reach your desired number of reps.

2. Lunges

Lunges can be done anywhere and at any time; the exercise yields results that can be seen in the form of toned legs and a shapely backside. If you do them right, you will get great results.

Strong athletic man doing forward lunge exercise at home.
Lunges Results Can Be Seen In The Form Of Toned Legs (Image Source: Shutterstock)

How to do Lunges

Doing lunges the right way is important, as you don’t want to strain your muscles or injure yourself as you exercise at home. Here is how to do a lunge:

  • Maintain a straight upper body with your shoulders pulled back in a relaxed posture and your chin up.
  • Keep engaging your core while staring at a fixed object.
  • Place one foot forward while lowering your hips until your knees are bent at an angle of 90 degrees.
  • Ensure the front of your knees is above your ankle and that the other knee doesn’t touch the ground.
  • Place the weight on your knees as you push back to the starting position.

3. Jogging in Place

This is a fantastic cardio exercise to try at home. It is an effective way of losing weight and burning calories. According to the University of Connecticut Health Center, jogging in place is as effective as other high-energy bursts of activity such as jumping rope or doing jumping jacks.

Man is energetically jogging in place at home.
Jogging in Place Is A Cardio Exercise That You Can Try At Home Best To Burn Calories (Image Source: Shutterstock)

How to Jog in Place

Jogging in place involves the following:

  • Warm-up by doing some light jogs and movements.
  • Start jogging on the spot.
  • While jogging, pump your arms, roll your waist, and move your body.
  • Lift your knees higher and jog faster.
  • Incorporate circuit exercise.

4. Balance Poses

Physical balance is more than being able to stand on both feet. It helps you find your center, relaxes the mind, and prevents injuries while also relieving stress. Before engaging in balance pose exercises, you need to ensure there is a chair or wall close by to prevent falling, especially if it’s your first time doing this type of exercise at home. You will also need to be relaxed and take deep breaths.

Couple in sports clothes is looking at camera and smiling while working out on yoga mat at home.
Balance Poses Relieves Stress And Relaxes The Mind (Image Source: Shutterstock)

There are several balance poses you can explore at home; some of them include:

  • Tree: This involves shifting your weight to your knees, after which the knees are bent and the sole of one foot is placed high and comfortably on the right inner thigh. Point your toes down, raise your hands high above your head, and then relax your shoulders. 
  • Chair: Here, you stand with your feet apart, then extend your arms and imagine there’s a chair behind you. Sit as far down in this imaginary chair as you possibly can.
  • Lord of the Dance: In this type of balance pose exercise, your weight is shifted to the left foot. Just bend your right knee, then reach backward and grab onto your ankle or foot. Thereafter, pull your right leg behind you while raising your left arm straight ahead and tilting your hips forward. 
  • Half Moon: For this pose, place your right leg closer to your left leg. Then bend your left knee while raising your right leg until it is parallel to the ground. While doing this, place your left hand on the floor, and then lift your right hand toward the ceiling.

5. Squat Program Strength

A squat is a dynamic strength training exercise that works on the muscles of the lower and upper body. It strengthens your core, helps reduce weight, and prevents the risk of injuries. It’s one of the best bodyweight exercises for the back, strengthening the muscles of the lower body while keeping your whole body fit and healthy.

Man in sportswear warming up and doing squat at home.
Squat Program Strengthens Your Core, Helps Reduce Weight, And Prevents The Risk Of Injuries. (Image Source: Shutterstock)

How to do Squats

To do a basic squat, follow these steps:

  • Place your feet slightly wider than hip-width apart.
  • Angle your chest up while shifting your weight to your heels and your hips into a sitting position.
  • Your hips should be lowered until your thighs are almost parallel to the ground.
  • Ensure your knees are over, but not beyond, your toes.
  • Inhale and exhale, then push back to a standing position.

Final Thoughts on Exercising at Home

Don’t let the lockdown get you down. Stick to an at-home exercise routine to maintain your muscle tone and burn calories. You’ll boost your metabolism; this, in turn, helps you lose weight, thereby leading to a healthier you.

This is not all that strength training at home does. It also helps to strengthen the joints and bones in the body, improves flexibility, reduces the risk of certain types of chronic disease, and improves posture. Exercise also boosts your energy level and your general mood.

Many of these exercises can be done at home without the need for equipment. If you want to step it up, try one of the many virtual training platforms available for mobile phones. Start today! Your body will thank you for it.