Working out in the comfort of your home has many benefits. Gym memberships can be expensive and usually require a lot of travel time; working out at home cuts out these issues. You can also play the music of your choice during your workout, and you can hop right into your shower afterwards without waiting in a lineup. Here is a list of exercises you can do safely at home without weights or exercise equipment:
1. Burpees
Burpees are an excellent, full-body exercise used in strength training. They are a compound exercise, meaning they simultaneously work out the upper body, legs, and abs. They help to build muscles for both the upper and lower body. To do a burpee:
- Stand straight with your arms at your sides.
- Lower into a squat position and place your hands on the floor.
- Kick or thrust your legs back into a plank position.
- Jump or step your legs forward to return to a squat position.
- Return to the standing position and repeat.
2. Jump squats
Jump squats are a full-body exercise that help to strengthen your legs. This exercise is also perfect for people who want to trim inches off their hips, quads, glutes, and thighs. To do a jump squat:
- Stand up straight with your feet shoulder-width apart.
- Do a regular squat, engage your core, and jump up explosively.
- When you land, lower your body back into a squat position to complete one rep with both feet fully touching the floor.
- Perform 2 to 3 sets of 10 to 12 reps.
3. Planks
Planks are an excellent exercise for toning both the lower and upper body, particularly the core, and trimming a belly paunch or love handles. Planks can also help improve core strength, which can, in turn, help improve posture, back and spine health, gait, and hip health. How to do a plank:
- Lie on your stomach, face down, and press your weight up into a push up position.
- Keep your elbows and back straight, but resist locking them.
- Hold for 30 seconds to 1 minute, and repeat 3 times.
4. Pushups
Pushups, like planks, are a great full-body exercise that works out the chest, arms, core, and back muscles. They can be performed either on the floor or while standing against a wall (for beginners). They are also an excellent exercise for strengthening the chest, triceps, biceps, and abdominal muscles. To do a pushup:
- Get down on all fours, placing your hands slightly wider than your shoulders (in tabletop position).
- Straighten your arms and legs.
- Lower your body until your chest nearly touches the floor, keeping your back completely straight.
- Pause before pushing yourself back up.
- Repeat, doing a set of 10 to 15 reps.
5. Reverse lunges
Reverse lunges are an excellent exercise for the glutes and hamstrings. They also strengthen the quadriceps. To perform a reverse lunge:
- Stand up straight, bracing the core muscles.
- Take a giant step backwards with the right foot, bending the left knee until it’s at 90° angle, and lowering the right knee until it is also bent at a right angle.
- Pause, then push back up and return to the starting position.
- Repeat 10 to 12 reps on each side for a full set.
6. Bicycle crunches
Bicycle crunches are an excellent exercise for tightening the stomach muscles and toning the abs. They can also help tone the midsection and slim the belly and waist. As bicycle crunches require more strenuous leg movement compared to regular crunches, they can also help with stability, flexibility and coordination. To do a bicycle crunch:
- Lie on your back to the floor, knees bent, feet flat, and arms straight up.
- Keep your back flat on the floor as you extend your left arm and right leg, until the elbow touches the knee as you keep your core strong and your low back on the floor.
- Return to a flat position, and then repeat on the opposite side.
