Best Home Workouts without Gym Equipment

Not having training equipment at home is no longer an excuse to give up on your workout.3

Training at home can be very comfortable. It's probably a more practical way than going to the gym. Getting started in your familiar environment also makes it easier to commit to a routine. No battling cold or rain to get to the gym, no queues for the shower, no need to carry a heavy bag with your gym clothes all day long, no fees.

4 easy and practical exercises 

We propose you the 4 best training to do at home, each one focused on a different part of the body and without equipment:

Always warm up and cool down, these are non-negotiable.

Mix and match the exercises above as you like, making sure you pick at least one of each muscle group. Start with 3 sets of 10 reps each and work your way from there.

Good Luck!

1. Whole body training

Here's a stimulating full-body workout to do at home. We also propose variations for beginners and ways to make the exercises even more demanding. Here are a few:

 

Couch Dips

Couch Dips

If you're a beginner, you can do Triceps Dips. Place your hands, shoulder-width apart on a stable piece of furniture like an armchair. Your arms should be straight. Engage your core and glutes and dip down until your arms are at a 90-degree angle. Pause for a breath or two and press back. Do not lock your elbows to protect your joint. You should feel your triceps working.

 

Lounges

Lounges

Take a long step from your position. The heel of your back foot should be raised. Keep your torso straight, lower slowly until your back knee almost touches the floor, then push back up. Complete all your reps on one leg, then switch to the other. Make sure your knee does not go further than your toes, your leg should remain at a 90-degree angle when you dip.

 

Push-Ups

Push-Ups

Tip: For complete beginners, try pushing off a wall first

A great exercise for arms and chest. You can place your hands wider or narrower depending on what part you’d like to work. Start with your knees on the floor if you’re a beginner. You can also have your arms on a table or any stable elevated surface. Progress until you can do a full push up. If you’re advanced, place your legs on a such as a bed.

 

2. Abdominal training

Core training is key. Here are some useful exercises to follow. 

Mountain Climbers

Mountain Climbers

Get into plank pose. Pull your right knee into your chest as far as you can, then switch pulling your left leg in. Go slow until you perfect the technique. Then try moving faster. 

 

Plank

Plank

Place your forearms or hands on the floor, shoulder-width, with your shoulders above the wrists. Lift your hips and engage your core. Feet hip-width apart. Hold for as long as you can.

3. Lower body

With this home training you will strengthen your largest muscle group.

 

Squats

Squat

If you are a beginner, you can start by using a chair to learn the correct technique. Stand with your legs hip-width apart, with your knees over your feet. Slowly lower as if you were to sit on the chair behind you (without actually sitting down). Stand upright and repeat. 

 

Jump squats

Jump Squats

Stand with your feet shoulder-width apart. Start by doing a squat, then engage your core and jump up. When you land, lower your body back into the squat position to complete a rep.

 

Wall Sit

Wall Sit

Place your back flat against a wall against the wall and sit as if you were on a chair. Legs hip-width apart and knees over your feet at a 90-degree angle. Hold. Start with 30 seconds and progress from there.

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