Gyms and other fitness centers have been permitted to open and fitness enthusiasts must be psyched. However, how the states implement the “unlock” is still unclear. Whether you visit the gym or squeeze in a 30-minute workout at home, you need to be physically active to stay fit and healthy. In case the gyms do not open in your locality or you can’t figure out when to visit or simply do not feel comfortable visiting the gym, work on a home workout plan. A full-body workout at home doesn’t cost you anything and you are your own boss.
You can always make a home gym with a few equipment – nothing too costly – to get a good home workout every day. But you can also workout at home without equipment and still achieve your fitness goals. Get access to online workout videos in HD with FITCOACH by FITPASS. Do back workout at home or take up the best chest workout routine at the comfort of your home.
Your back workout at home is incomplete without this amazing exercise. It focuses on all the back muscles. The movement is based primarily on the glutes in addition to the lower and upper back. Like the deadlift, superman hold builds strength through the pulling movement.
- Lie on your stomach on a yoga mat or the floor
- Stretch your hands straight in front of you
- Exhale (for stability), squeeze your glutes, and then, pull your upper body and legs off the ground so that your body weight rests on your core/stomach
- Hold for at least 45 seconds before lowering back. Repeat 2-3 times
Tip on Superman Exercise – Do not arch your back or raise your head.
This is one of the best plank variations and ought to be a part of your ab workout at home. Performing shoulder taps regularly improves core stability in addition to strengthening the glutes, triceps, lower back, and deltoids.
- Assume the high plank position on a yoga mat
- Lift your right hand and tap it on the left shoulder while balancing the body weight on the other hand
- Do the same with the other hand and repeat for 30 seconds or more
Tips on Plank Shoulder Taps – Engage your core and glutes. Try not to shift your weight too much for the best results. Place your feet wide for stability
All the best triceps and chest workout routines include push-ups. They target the shoulder deltoids, chest pectoral muscles, triceps, biceps, and parts of the back. It is one of the best chest exercises at home if you don't have a lot of equipment. It targets multiple joints as well. They build functional strength by stabilizing the shoulder muscles and the rotator cuffs.
- Assume the high plank position on a yoga mat with your hands wider than the shoulders and legs together. You can keep them wider as well
- Engage your abs and core. Inhale as you lower your body down by bending your elbows till they are at a right angle
- Exhale as you push back up but don't lock your elbows; keep them slightly bent
Tip on push-ups – Do not arch your back or do not let it sag
The Downward facing dog position is good for twists in your body in addition to bringing blow flow to the brain. It targets all the muscles by lengthening them and thus strengthens them. This yoga pose is considered to be a relaxing exercise, which is exactly the opposite of how it feels in the beginning, especially in the shoulders. It strengthens the arms and shoulders, tones the core and arms, and stretches the hamstrings and calves.
How to do Downward Facing Dog
- Go on all fours with your knees directly beneath your hips and palms a little forward than directly beneath the shoulders. Keep your fingers wide
- Exhale and lift your knees off the floor without bending your elbows. Push your pelvis towards the ceiling and your hips backward
- Straighten your legs without locking your knees. Your body should make an “A shape”
- Press your heels into the ground for a good stretch in your hamstrings and calves
- Hold for at least 30 seconds before bending your knees and coming back down. You may hold it for anywhere between 5 – 50 deep breaths
This squat variation is one of the best bodyweight exercises out there. If you have ever done a HIIT workout at home, you know how challenging and effective this exercise is. Jump squats are great for building explosive power along with upper and lower body strength. When you do this leg exercise at home or the gym, you burn much more calories as compared to regular squats. This is a great exercise for football players, tennis players, and runners. Jump squats are one of the best home exercises to lose weight and build ankle and hip flexibility.
- Place your feet at hip-width and your arms at your sides. Keep your shoulders down and back
- Lower down by bending your knees and shifting your hips backward. Go as far down as you can without lifting your heel off the floor
- Use your arms to maintain balance – keep them straight in front of you
- Take a brief pause at the lower extremity and push up to jump in the air. Keep your feet level with each other and parallel to the floor
- Make the landing soft by bending your knees and push your hips backward; go directly into another squat. Land with your trunk inclining forward
Tip on Squat Jumps – Do not arch your lower back. Keep your core and glutes engaged
An isometric exercise, glute bridge is one of the best at-home exercises for men and women. It targets the glutes and hamstrings and improves hip mobility. Performing glute bridges every day gently stretches your lower back making it more flexible. Anyone who works in front of a desk all day should make it a part of their home workout.
- Lie on the floor – face up – and bend your knees so that the feet are flat on the ground. Place your arms at your side with palms down
- Squeeze your glutes and engage your abs
- Push your hips off the ground until your shoulders, hips, and knees are in a straight line
- Hold for a few breaths and lower back down. Repeat 10 times or hold the pose for at least 30 seconds and do 3 times
Tip on Glute Bridge – Do not overextend your back while pushing your hips toward the ceiling.
You do not need a home gym or elaborate equipment to perform this deadlift variation. It relies on hinging at the hips instead of squatting as you usually do while performing the exercise at home or gym. It works the glutes and mobilizes the hamstrings. Split stance deadlift benefits the legs separately by improving muscular imbalances.
- Stand straight and step your right leg forward but distribute the weight evenly on your legs
- Push your hips back and reach down to the ground hinging at the hips
- Squeeze the glutes of the forward leg to come back up. Do 2-3 sets of 15-20 reps
- Tips on Split Stance Deadlift – Engage your core and keep your back straight at all times
Forward lunge should be one of the first exercises of your legs workout at home. They target the large muscle groups in your legs – quadriceps, hamstrings, and calves. They also work your abs and stabilize the core. Make forward lunges a staple of your home workout to work the glute muscles and tone your buttocks. Overall, this exercise is great for hip flexibility and balance.
- Stand with your feet at hip-width and keep your hands by your sides
- With your right foot, take a big step forward and bend the knee until it is at a right angle to the floor
- Push down with your right heel to return to the starting position
- Do 12-15 repetitions on each leg
Tip on Forward Lunge – Use your hands for balance – clasp them together and extend them forward as you go down into a lunge.
Side plank is an isometric exercise that primarily targets the oblique muscles. Your core workout at home should include side planks since it works the glutes and stabilizes the hips as well. Plus, holding your weight on your arms stabilizes your shoulders and aligns your body. The side plank doesn’t put a strain on the neck or the lower back like other core exercises. It builds balance and coordination and helps improve posture in addition to building a strong core.
- Lie on either side and extend your legs. Extend the elbow of the side you’re on directly under the shoulder
- Engage your abs by drawing your navel toward your spine
- Exhale and lift your hips and knees on your arm. Make sure the torso is in a single line
- Hold for at least 30 seconds before returning to the starting position and going on the other side
Tips on Side Plank – Keep your head in line with the spine; don’t let it drop forward or toward the floor. Do not let your torso sag or bend.
The bear crawl is a full-body exercise that involves the core and helps build stability. This is one of the best bodyweight exercises that rely on holding a pose to burn the quads and shoulders as they support your weight.
- Start on all fours – palms directly under the shoulders and knees directly under the hips
- Lift your knees 1-2 inches off the floor
- Lift and move your right hand and left leg forward; kind of like a baby’s crawl
- Follow with the opposite pair of limbs
- Keep taking small steps forward for up to 20 meters. Repeat 2-3 times
Tips on Bear Crawl – Keep your core tight and keep the forward movements small. Try not to let the hips swivel too much.
Every trainer includes Burpees in no-equipment workouts if you want to burn fat. It is a staple in CrossFit sessions as well. The three-point explosive movement pushes you to employ every muscle and every bit of energy to burn fat in the body. This exercise is even harder than uphill sprints and requires a lot of coordination as well. Include Burpees in your home workouts without equipment for a shredded body.
- Position your feet at shoulder-width and keep your arms by your sides
- Lower down into a squat and place your hands on the floor as your reach maximum stretch
- Kick your legs back to land into the pushup position. Make sure your elbows are bent
- Hold for a second and then kick your legs back to the squat position. You can also do a pushup to make it even more challenging
- Lift your hands and jump straight up in the air with your arms stretching overhead
Tips on Burpees - Make sure to bend your knees as you land from the jump.
The basic position - the crawl - of this exercise is quite beneficial since it is based on the foundational walk. Being on all fours activates the core and strengthens the base. Moreover, Fire Hydrant exercise targets the glutes from all angles. The act of lifting your legs laterally (away from the body) is great for hip mobility and flexibility. Performing this beginner exercise at home without equipment will enable you to perform complex movements that are hard for the average person.
- Go on all fours - the quadruped position
- Keeping your knee bent, lift your right leg sideways until the knee is in line with the hip
- Lower it down back to the starting position
- Do 10-15 reps and repeat on the other side
Tips on Hydrant - let your knee hover over the ground when you lower it back to the starting position.
This is an excellent exercise to activate the upper abdominal muscles. Your at-home workout plan without equipment should include this exercise or the Captain's Chair exercise if you want to work your obliques. The act of raising the legs also engages the deep ab muscle, which is quite hard to target. Bicycle Crunches are good for toning the thighs - quads, and hamstrings. All in all, a workout without equipment that includes Bicycle Crunches strengthens the core for better posture and improves sports performance.
- Lie down on your back on a yoga mat and place your hands behind your head
- Bend your knees and lift your upper body but keep your back straight and chest up
- Bend your left knee toward your chest and simultaneously bring your right elbow towards the leg
- Go back and alternate sides
Tips for Bicycle Crunches - Try to maintain control as you lift your upper body and keep your abs engaged throughout the exercise.
Box Jumps are another CrossFit staple that helps build explosive strength and power in the lower body. Your plyometric workout without equipment is incomplete without this exercise. The explosiveness of this exercise works on endurance, strength, and coordination while also improving stability and mobility. Box Jumps allow you to move faster and with more agility. Include this exercise in your home workout if you want to improve your sports performance.
- Stand in front of a box or an elevated surface with your feet at shoulder width
- Before jumping, drop into the squat position; extend your hips, swing your arms, and push your feet into the ground
- Land with both feet toward the center of the box
- Climb down with one foot first and then another
Tips on Box Jumps - Try to land on the box very quietly as cats do. Make sure your hips and knees are bent when you land to avoid pressure on the joints. Never jump back down from the box.
The Bird Dog is both a therapeutic and muscle-building exercise. You can build your lower back and the core at the same time. It is known to reduce lower back pain and it is commonly recommended after a back injury. It is one of the best core exercises that improve spinal stability and improve functional fitness. It helps you with bending and twisting movements as well.
- Assume the tabletop position. Ensure your wrists and knees are directly beneath your shoulders and hips, respectively
- Inhale and extend your left leg back and right arm forward keeping the back flat
- Engage your abs as you draw your elbow and left knee toward each other; towards your chest
- Extend back out and repeat 10-15 times
- Finally, alternate sides
