"The rise of fitness apps and on-demand workouts have transformed people’s approach to fitness and health" - Serah W.
Photo by Marta Wave on Pexels
Physical fitness is critical in maintaining good health, managing weight and improving the overall ability to work on everyday activities. You can build a fitness routine that does not require a gym membership or dedicated workout equipment. You only need the right tools and mindset.
The following are some of the popular exercise routines that you can do at home with no equipment:
Jumping jacks are a great full-body exercise that increases heart rate, strengthens the body and helps to lose weight as this exercise helps burn fat in the abdomen, belly region, arms and legs.
Stand straight with your legs together and arms on your sides.
Slightly, bend your knees and jump in the air.
Spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.
Jump back to starting position.
Repeat until the set is complete.
Lunges are a compound exercise that targets and strengthens leg muscles: quads, hamstrings and glutes. These workouts increase flexibility and improve your balance.
Stand with your feet hip-width apart.
Step forward so that one leg is ahead of your torso and the other is behind.
Bend your knees to be at 90 degrees as you lower yourself. Keep your back straight and core engaged.
Push off from your front leg to return to the starting position.
Repeat on the other leg.
The push-up is a compound exercise that increases upper body strength. It works on the chest, triceps and shoulders. Having more upper body strength improves your functional fitness.
Start in a high plank position with your hands shoulder-width apart. Keep your body in a straight form.
Lower your body until your chest nearly touches the floor.
Pause and then engage your core and glutes and push through your arms back up.
Lower your body back down to the starting position and repeat until the set is complete.
Squats are a functional exercise. They help burn calories, strengthen your core, and improve your balance and posture.
Stand with feet a little wider than the hip with toes facing front.
Push your hips back until the knees begin to bend.
Ensure your knees track forward in line with the middle of each foot.
Keep your chest lifted and squat down until your knees are at 90 degrees.
Push through your heels to return to a standing position. Keep your core tight throughout the movement.
A plank is a popular exercise for building core strength and stability which results in good posture, less back pain and better balance.
Start in a push-up position and hold yourself up on your forearms and toes.
Keep your body in a straight line from head to heels.
Hold this position for 30-60 seconds then lower yourself back down.
Repeat this exercise for three sets.
Burpees are a full-body workout that helps in burning calories and boost cardio fitness.
Begin in a standing position with your feet shoulder-width apart.
Drop into a high plank position.
Bring your feet up your hands and jump up reaching your arms overhead.
As you land bend your knees and get into a squat position and do another repetition.
Side lunges also known as lateral lunges work on your inner and outer thighs. They develop balance, stability and strength and may help in reducing the appearance of cellulite.
Stand with your feet hip-width apart and position your hands in front of your chest.
Take a big step to your right side with your right leg.
Bend your right knee and lower your body to a sitting position. Keep your back straight.
Hold this position for a few seconds, then release yourself by pushing off your right leg to return to the starting position.
Repeat the same on your left leg.
Continue alternating legs for the desired number of repetitions.
High knees engage the leg muscles thus boosting lower body endurance and strength and providing a cardiovascular workout. They also strengthen the abdominal muscles and burn calories.
Stand tall with your feet hip-shoulder width apart and your arms on your sides.
Engage your core and look straight ahead, opening your chest.
Begin by bringing your left knee towards your chest, just above your waist level as you move your right hand up in a pumping motion.
Lower your left leg and right hand.
Repeat with your right hand and left hand.
Alternate your left and right hand for the desired repetitions.
Mountain climbers are a compound exercise that uses multiple muscles in your body. This strengthens your arms, back, shoulders, core and legs and increases heart rate which helps burn more calories.
Start in a high plank position with your hands directly under your shoulders.
Squeeze your core, shoulders and glutes to create full body tension.
Drive one knee up high to your chest.
Return your leg to a straight position and repeat the other leg.
Keep alternating the legs and brace the core until the desired repetitions are done.
Flutter kicks are good for strengthening the core, glutes, hip flexors and quads and for training stability.
Lie on your back and extend your legs at an angle of 45 degrees and arms on your side.
Slightly, raise your head, shoulders and neck off the ground.
Start kicking your legs up and down alternating as you move.
Repeat the movement until the set is complete.
A hip bridge strengthens the back muscles, glutes and hamstrings. This exercise also relieves tension and fatigue in your back and stretches your chest, neck and spine.
Start by lying on your back with arms on your side.
With your knees bent, lift your hips off the ground.
Hold the position for a couple of seconds before lowering yourself back to the floor.
Repeat until three sets of 12 repetitions are complete.
Home workouts provide suitable alternatives to the traditional gym membership enrollments. You can customize your workouts to your desired preference and schedule. More importantly, home workouts are cost-effective, convenient and time-saving.