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No-Equipment Workouts You Can Do At Home

Being stuck at home without access to the gym doesn’t mean your daily workouts have to stop. Staying in shape just takes a little ingenuity and your own body.

With gyms, workout studios, and parks closing during this pandemic,  it might seem harder than ever to exercise. We can’t even watch our favorite sports on TV, for crying out loud. But all hope is not loss. It just means we’re all going to have to get a little creative to stay in shape

Home is a gym in disguise. And sometimes the only weights we need are our own bodies. Here are a few quarantine-approved ideas you can start right now. And who knows, with these exercises you might be able to switch up your workout routine and ditch your expensive gym membership once life returns to normal. 

Body Weight Exercises

Okay, if inmates can get ripped in a cell, then you can definitely do some easy workouts while at home. And all you need is your own body. Bodyweight exercises are great for a few reasons. First of all, they won’t cost you a dime. Secondly, they’re really good for you. That’s because they enhance a range of biomotor abilities including strength, power, endurance, speed, flexibility, coordination, and balance. Plus, just a few minutes of bodyweight can boost your metabolism and help you burn fat. To get started, you don’t need any special equipment, a fancy gym membership, or even a dedicated area in your house. Don’t forget about the basics, either. Crunches, push-ups, planks, squats, lunges, wall sits, and even burpees can deliver a big time workout right from home. 

Getting started from home is easy. Here’s a quick workout to try. 

  • 20 squats
  • 10 push ups
  • 10 lunges on each leg
  • Plank for 30 seconds
  • 1 minute wall sits

Run through this circuit three times. Remember to keep movements smooth and controlled. Body weight exercises can be performed to work all of the major muscle groups. To dial up your bodyweight workout, make sure you add some cardio to your circuit. You’ll increase your lung capacity and get your blood pumping. Try, running up your stairs, around your yard, or even in place. 

Workout with Online Videos!

Fortunately for all of us, we live in the golden age of technology. It’s never been easier to stream whatever you need. A quick trip to YouTube yields guided workouts galore for whatever you want to do. You can also check out the App Store or Google Play to choose from dozens of fitness apps. Want=t to try your hand at yoga? Check out Adriene Mishler’s Yoga For Beginners. Do you want a general workout routine without any fitness equipment? Try MadFit’s No Equipment Workouts. Do you want a high intensity interval workout? Checkout PopSugar’s 30-Minute No-Equipment Cardio & HIIT Workout. Companies like CorePower Yoga, Lululemon, 24 Hour Fitness, and Orangetheory are offering free workouts. Here’s a great resource for more information. If you have a computer or a smartphone, your options are limitless.

you have access to a ton of free online workouts! 

Don’t Have Enough Time?: Walk When You’re On the Phone

Even working from home can provide some creative options to getting your workout in. During your next conference call, try walking back and forth to each end of the room. Once you reach one wall, do five squats. Then to the same once you reach the next wall. You can also practice wall sits when you’re on a call. Just make sure that your video and audio are muted when you’re trying any of the above. What your co-workers don’t know, won’t hurt them. 

When you’re working from home every day, it’s easy to become less mobile. It’s times like these that moving as much as possible is more important than ever. If you don’t have a standing desk, set an hourly task that requires you to walk up and down the stairs or around your house. 

Play At Home with Your Kids

Kids always have energy. If you have children in your household, play sports with them. Whether it’s just running around in your backyard or around the house, kicking a ball or an intense game of one-on-one basketball, getting outside with your kids will be great for both you and them. Think this sounds like child’s play? Give these a try.

One personal favorite is called The Bear Went Over the Mountain. The idea is simple. Challenge your kids to bear crawl from one room to the next. Whichever “bear” gets tired first, loses. Spoiler alert: it’s usually the adult. 

Another similar idea is called Mountain Climber. For those unfamiliar with mountain climbers, simply go on all fours into a table top position and bring your knees to your elbows like you’re running in place. Then set different mountain climber goals with your kids: 20, 40, 60, or 80 – whoever reaches the mountain top first, wins. 

And never underestimate the cardio power of an intense game of tag around the house. 

Remember To Develop a Morning or Evening Home Workout Routine

Of course, if you can’t find the time or money to go to the gym but you still want to do traditional exercise, you can always develop a morning or evening workout that can happen at home. Remember to always have the five elements of fitness built into any routine: warmup, cardiovascular (aerobic) workout, resistance (strength-building) exercises, flexibility moves, and a cool down. Also, if you have any health conditions, consult your doctor before starting your personal workout routine to make sure the exercises you’ve chosen are safe for you to do.

Whether you’re not making it to the gym due to choice or circumstance, there are always ways to get exercise. Need more ideas? Start a conversation on Facebook or Twitter and ask your family and friends to list their favorite non-gym exercises or activities.

With no scheduled end to staying at home, it’s more important than ever to not let daily exercise slip from your routine. The good news is that there is no wrong way to workout from home. Get creative. Use your imagination. Above all, get that heart rate up every single day. 

This article is brought to you by Anne McGurty. After 15 plus years as a productivity consultant and coach to busy executives and entrepreneurs, Anne was presented with the challenge to practice her principles in her own life. After being diagnosed with breast cancer as a single women with a private consulting company, she found that she had work quickly to deal with the chaos of a crisis to a calmer lifestyle that .. ultimately changed her world. Today she teaches others those techniques and systems, so that, no one else has to endure the trauma from any kind of crisis. Let Anne help you prevent what could be devastating financial, emotional and physical repercussions before they happen. Call or text 480-442-2014.