Exercising at home has so many great benefits:
- It’s simple to start and the environment is not intimidating.
- You can jump in the shower right after getting sweaty.
- No need to carry a gym bag around all day…
Here you can find the best 4 home workouts, each with a different focus, and stay in shape with no equipment:
How many reps/sets should you do?
Do at least 2 rounds, but if time and fitness level allow – do 4, 5, or even more! Choose the number of reps for each exercise, so that it’s challenging but you can still maintain good form. The recommended range is anywhere between 5-20 reps.
Full Body Workout
A challenging full body home workout. Variations for beginners and ways to make the exercises harder are suggested below.
- Couch Dips: Beginners can do Triceps Dips instead.
- Split Squats: Beginners can do regular Squats, Forward Lunges, or Backward Lunges.
- Decline Push-ups: Beginners can substitute with regular Push-ups or Knee Push-ups.
- Hip Thrusters: Lifting one leg in the air makes the exercise harder.
- Glute Bridge: Beginners can do this exercise with both feet on the floor instead of on an elevated surface. Additionally, lifting one leg off the couch makes the exercise harder.
- Sit-Stand-Jumps: Resistance band right above the knees and a wider stance can be used for a better glute burn.
For a focused home workout program get your 12-week bodyweight training plan or another effective training plan from the adidas Training app!
Abs & Core Workout
Work your whole midsection – back muscles included! Variations for beginners and ways to make the exercises harder are suggested below.
- Mountain Climbers: Beginners can slow down the movement.
- High Plank: Hold for 30 to 60 seconds. Beginners can do a modified High Plank variation by taking some breaks, resting on their knees during the Plank (more details about this Plank exercise variation here).
- Inchworms: Doing this exercise faster won’t make it harder, so form should be priority for all fitness levels.
- Bridge: Lifting one foot off the ground makes the exercise harder. As well as putting the feet on an unstable surface, such as a ball.
Strengthen your biggest muscle group with this home workout. Variations for beginners and ways to make the exercises harder are suggested below, where applicable.
- Squats: Beginners can start by using a chair to help them learn the right squatting form.
- Forward Lunges: Beginners can hold on to something for support if needed.
- Squat Jumps: Beginners can substitute with regular Squats.
- Wall Sit: Hold for 15 to 60 seconds. Beginners should start with whatever duration they can manage while maintaining good form.
This workout is a simple solution to work your upper body without equipment. Variations for beginners and ways to make the exercises harder are suggested below, where applicable.
- Knee Push-ups: Beginners who can’t do Knee Push-ups can do Wall Push Offs instead. Can be replaced with regular Push-ups or other Push-up variations.
- Triceps Dips: Beginners can do Triceps Dips on the floor. For a more advanced version, palms should be placed on a chair.
- Knee Up-downs: Can be substituted with regular Up-downs for a harder workout variation.
- Wall Lateral Pull-Downs: A resistance band can be used to make the exercise harder.
Source: Fitness - runtastic.com