Home Workouts Without Weights

Not all of us can make it to the gym as much as we would like. Early morning commutes and late nights at the office can make sticking to your planned routine even more of a challenge than your workouts. Thankfully, there are a plethora of exercises you can complete in your own home that will help you get your body in shape, even when making it to the gym is not an option.

Whether your goal is to lose weight, tone up or gain muscle, you can still get the results you are looking for without the need for fancy equipment. As with all workout routines, you need it to work for you. We all have different bodies and goals for how we would like to look a few months down the line, so your first step will be to decide on a routine that is best suited to your targets.

Let’s take a look at a few of the tried and tested means of getting fit from home.

Before we get into the bulk of our routine, we all know how important it is to ensure our bodies are sufficiently warmed up before exercising. A five or six-minute warm-up should be all you need. Power walking on the spot for two minutes is an excellent way to begin. Pump your arms along with your steps as you march on the spot, remembering to keep your fists relaxed and elbows bent.

Knee lifts are another great way of warming up before your routine. Stand with your back straight and raise your knee to touch the opposite hand. Relax the supporting leg slightly as you complete the knee lifts. Each knee lift should take about a second each. Complete this for around 45 seconds.

Other solid warm-up exercises that are ideal to do at home are knee bends. Remember, you are not trying to squat here. Standing with your feet approximately shoulder-width apart, and with your hands stretched out in front of you, simply lower yourself around four to five inches. Raise back up, and repeat this exercise 10 or 15 times.

Once you are warmed up, you can begin tackling exercises such as stomach crunches and push-ups. Stomach crunches are designed to tackle your abdominal muscles, so if it is a flat belly or six-pack that you are looking to achieve, these crunches are perfect if you cannot make it to the gym. Laying on your back with your feet flat to the floor and knees raised, place your hands on your thighs or behind your ears, and curl up until your shoulders are a few inches off the floor. Hold the position for a few seconds, and then slowly lay back to the ground. Aim to complete around 15-25 stomach crunches.

Push-ups are a timeless form of exercise and should be part of any home workout routine. There’s a reason why they are so popular: they work and get results. To complete a push-up, place your hands on the ground below your shoulders; your palms should be flat to the ground with your fingers facing forwards, and your arms fully extended. Ensure that you keep your legs straight, and slowly bend your arms until you have lowered your chest until it is one or two inches from the ground. Push back up and repeat this move.

Another excellent workout exercise to complete at home are squats. Standing with your feet roughly shoulder width apart and your arms extended out in front of you, lower your body by bending your knees until at right angle. Ensure you keep your back straight. Stand back up and repeat this exercise.

As we can see, not being able to make it to the gym today does not mean you cannot keep working on your health and fitness. There is an almost endless list of other exercises you can complete from home too, and we will be covering them in future articles.