Exercise should be a part of everyone’s daily routine, but sometimes it’s just not possible to get to the gym or go for a run, especially in the period of Covid-9. Also, maybe you’re injured, sick, or have a busy schedule that doesn’t allow for a workout outside.
Whatever the reason, there are still ways to workout to get your sweat on at home without equipment.
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Squats are a great way to get your heart rate up and to break a sweat without having to do any high impact exercise. If you have a chair or stool, you can use that as support to help you with your squat. Start by standing with your feet shoulder-width apart, then slowly lower yourself down as if you were going to sit in a chair.
Make sure to keep your back straight and your knees behind your toes. Once you reach the bottom of the squat, hold it for a few seconds before slowly standing back up. Repeat this 10-15 times for one set. If you want to make the squats more challenging, you can hold weights in your hands while you do them.
2. Jumping Jacks
Jumping jacks are a classic cardio move that gets your heart rate up and makes you sweat in no time. To do a jumping jack, start by standing with your feet together and your arms at your sides.
Then, jump up and spread your legs out to the sides while bringing your arms up over your head. Jump back to the starting position and repeat. Aim for 3 sets of 20 jumping jacks.
3. High Knees
High knees are another cardio move that will help you break a sweat without having to do any impactful exercise. To do high knees, start by standing with your feet shoulder-width apart and your arms at your sides.
Bring one knee up to your chest, and as you do so, swing your opposite arm forward. Alternate legs and arms, moving as quickly as you can while still maintaining good form. Aim for 3 sets of 20 high knees.
The plank is another way to work your core without having to do any crunches or sit-ups. To do a plank, start by getting into a push-up position. Bend your elbows and lower yourself down so that your forearms are flat on the ground. Make sure to keep your back straight and hold this position for as long as you can. Aim for 3 sets of 1 minute each.
Lunges are to tone your legs and work your cardio without equipment. To do a lunge, start by standing with your feet shoulder-width apart. Step forward with one leg and lower your body down until both of your knees are at 90-degree angles.
Make sure to keep your back straight and your front knee behind your toes. Push yourself back up to the starting position and repeat with the other leg. Aim for 3 sets of 20 lunges.
6. Side Plank
The side plank is a great way to work your obliques and core without having to do any sit-ups or crunches. To do a side plank, start by lying on your side with your feet stacked on top of each other.
Prop yourself up on your elbow and raise your hips off the ground so that your body is in a straight line from your head to your feet. Hold this position for as long as you can before lowering yourself back down to the ground. Repeat on the other side. Aim for 3 sets of 1 minute each.
7. Bicycle Crunches
Bicycle crunches are a great way to work your abs without having to do any sit-ups or crunches. To do bicycle crunches, start by lying on your back with your knees bent and your feet flat on the ground.
Place your hands behind your head and raise your shoulders off the ground. Bring one knee in towards your chest while bringing the opposite elbow towards that knee. Alternate legs and continue to move as if you were pedaling a bicycle. Aim for 3 sets of 20 crunches.
Burpees are a great way to get your heart rate up and break a sweat. They are also a great total body move that works your arms, legs, and core all at the same time. To do a burpee, start by standing with your feet shoulder-width apart. Lower your body down into a squat position and place your hands on the ground in front of you.
Kick your feet back so that you are in a push-up position. Perform one push-up and then quickly bring your feet back to the squat position. Jump up into the air and repeat. Aim for 3 sets of 10 burpees.
Push-ups are a great way to work your arms and chest without having to use any weight. They are also a great move for your core. To do a push-up, start by lying on the ground with your feet flat on the ground and your hands at your sides.
Place your palms on the ground next to your shoulders and raise your body up off the ground. Lower your body back down to the ground and repeat. Aim for 3 sets of 10 push-ups.
10. Mountain Climbers
Mountain climbers are a great way to work your cardio without having to do any high impact exercise. They are also a great move for your core. To do mountain climbers, start in a push-up position with your hands on the ground and your feet shoulder-width apart.
Bring one knee up towards your chest and then quickly switch legs, bringing the other knee up. Continue to alternate legs as if you were running in place. Aim for 3 sets of 1 minute each.