Effective home workout routines that don’t require any equipment
NOT having any equipment, being able to go to the gym, or to engage in any fitness activities outside aren’t reason enough not to get up and moving; in fact, your home provides a variety of options for keeping fit. Personal trainer Lennox Richards said once fitness becomes part of your lifestyle, you will incorporate it in everything you do.
Here are some effective home workout routines without equipment that he suggests will be just as effective as going to the gym.
Be sure to: Warm-up (5 minutes)
Then: Jog in place – Lightly jog in place to get your heart rate up.
Then: Arm circles – Extend your arms and make small circles, gradually increasing the size.
WORKOUT OPTIONS
Bodyweight squats (15-20 reps)
How to execute:
Stand with feet shoulder-width apart. Lower your body as if sitting back into a chair. Keep your knees behind your toes and your chest up.
Push-ups (10-15 reps)
How to execute:
Place hands shoulder-width apart on the floor. Lower your body until your chest nearly touches the floor. Keep your body in a straight line from head to heels.
Lunges (10 reps per leg)
How to execute:
Step forward with one leg, lowering your hips until both knees are bent at about 90 degrees. Push back to the starting position and switch legs.
Plank (hold for 30-60 seconds)
How to execute:
Keep your body in a straight line from head to heels. Engage your core and avoid letting your hips drop.
Glute bridges (15-20 reps)
How to execute: Lie on your back with knees bent and feet flat on the floor. Lift your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top and lower back down.
Bicycle crunches (20-30 reps)
How to execute: Lie on your back with hands behind your head and legs lifted. Bring your right elbow to your left knee while extending your right leg. Switch sides in a pedalling motion.
HIIT routine (15-20 reps)
How to execute:
1) Jumping jacks – Jump with legs spread and hands touching overhead, then return to standing.
2) Dynamic stretches – Perform leg swings and arm circles.
3) Jump squats – Perform a regular squat, then jump explosively. Land softly and go into the next squat.
4) Mountain climbers – Start in a plank position and alternate bringing knees to your chest quickly.
5) Burpees – From standing, drop into a squat with hands on the ground, kick feet back into a plank, do a push-up, return feet to squat, and jump up.
6) High knees – Run in place, bringing knees up to waist height.
7) Plank jacks – In a plank position, jump feet out to the sides and back together.
“These shorter routines will provide a balanced workout and can be done in about 30-45 minutes, making them easy to fit into a busy schedule,” Richards said.
