The best at-home workouts don’t necessarily require a ton of equipment other than your own bodyweight. That’s good news for many exercisers who may not have dumbbells, kettlebells, resistance bands, or other equipment at home, especially after the closures of gyms and fitness studios (and the guidance to practice social distancing) due to the new coronavirus.
1) A Lower-Body Workout with Cardio Burnout
This isn’t your regular old leg workout- there are a few exercises in here that you haven’t tried yet, like the runner’s-lunge-to-balance and the corkscrew. This workout will test your endurance all the way through. And then just when you think you’re done, there’s a cardio burnout at the end that’ll give you one last challenge. You can make it easier or harder by tweaking the amount of rest you take between exercises in the circuit.
Also read : Workout Routines without equipments
No matter your needs or abilities, there’s probably a yoga style out there for you. You can yry a calm, relaxed style like hatha or yin. Plenty of free online yoga classes are available on YouTube, including the popular Yoga with Adriene. Once you get familiar with the poses and sequences, you can put together your own practice without the help of a video.
Barre is tough but fun. It’s an intense workout that focuses on strengthening your core muscles, improving your cardiovascular endurance, and boosting your balance. Many people believe you need equipment for barre, but you don’t. By the end of the sequence, your muscles will be burning whether you use weights or not.
4) A 20-Minute HIIT Workout That’s Kinder on Your Joints
High-intensity interval training (HIIT), is perfect for the person who wants to make the most of their workout in the least amount of time. During a HIIT workout, you go super-hard and fast for a short period, then take a break. For example, do as many jumping jacks as you can for 60 seconds, then take a 30-second pause before moving onto a series of squats or pushups.
There are two types of Pilates exercises: those that use studio equipment and those that can perform pretty much anywhere on a mat or soft surface. While you probably need to visit a studio to work with Pilates apparatus, you can easily do a mat workout at home.
The plank is a deceptively simple-looking exercise that can do wonders for your core and upper-body strength. It’s also an exercise with a lot of variations based on your goals and your current physical strength. You can try a plank with your knees bent and on the floor rather than with your legs straight.
7) Couch Potato Workout
A couch potato workout is one you can do from the comfort of your couch. One example of couch potato exercises is sitting-to-standing. During this exercise, you repeatedly stand up from the couch, then sit back down again. It helps build your butt and thigh muscles and can get your heart rate up, depending on how quickly you stand and sit.
8) Kickboxing-Style Workouts
The method combined movements from boxing and taekwondo, and it was challenging and fun. But it also improved heart strength, balance, and flexibility. If you’re looking for a workout that’s fast-paced and can get your heart pumping, try kickboxing at home.
9) An Abs Workout That’s Done in 8 Minutes
Abs workouts can be super hard, which is why we’re all for one that’s over in eight minutes. With this at-home workout, you’ll spend 30 seconds on five separate exercises, including dead bug, forearm plank rock, and plank up-down, taking no rest between the moves until the circuit is complete. After three rounds, your abs will definitely be burning.