Beginner Workout at Home Without Equipment

Posted June 11, 2019 in Fitness Tips No Comments »
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We all know that exercise makes us healthier, stronger, less stressed, more energetic and also helps us live longer. Yet we neglect to work out as often as we should. There is the difficulty of getting on with it, of complying with the exercise on a daily basis since we all have a busy life. As such, getting a membership to the gym isn’t an ideal choice for all of us.

For others of us, we may be suffering from a temporary injury. If you suffer an injury and are scared to perform any physical exercise or go to the gym, visit a physiotherapist. A qualified physiotherapist can design a workout plan for you minimizing the risk of injuries. Healthcare centers like Pillars of Wellness provide client-centered physiotherapy to restore flexibility and movement and maximize strength.

Some people see the gym as a second home. Whether for music, atmosphere or equipment, fitness enthusiasts like to meet to train hard. But what if you are not comfortable in a gym or just do not want to put money every month to train? Don’t worry, we have good news for you.

A gym is not the only way to keep yourself fit!

Home workouts can be your usual program or a quick fix when you do not have the time. Modern technologies have made our life so simple and comfortable. They practically freed us from any work that kept people fit in the old days. Sometimes it is better to neglect the modern amenities and do the job in the classical way to stay in shape. We’ve listed some workouts that you can perform at your home without any gym equipment.


Pushups are effective exercises that help you work out several muscle groups, including the pectoral, deltoid, and triceps. It may seem that this is a simple exercise, so you can not worry about technology. But many make mistakes when doing push-ups.

Proper exercise technique:

  • Start in a high plank position with your hands flat on the floor about shoulder-width apart, palms are under the shoulders.
  • With a breath, bend your elbows and lower the body closer to the ground. At the same time strain the press and try to keep your body straight. Do not lift your shoulders, do not pull in your head.
  • Exhale and raise your body weight with your hands, do not attempt to engage the buttocks or lower body.
  • If you cannot complete a full pushup while lying down, put your feet on your knees, and perform the pushups.


Squats work well on the quads, hamstrings, and glutes. They help to pump legs, buttocks, hips and strengthen bones in the lower body. Squats most of the muscles in the lower body and also require a strong core.

Proper Exercise Technique:

  • Stand straight while your feet are shoulder-width apart or slightly wider.
  • With a straight back, inhale and bend your knees and lower until the thighs are parallel to the floor.
  • Stretch your arms in front of you, and remember that your knees should be turned out, not wrapped inside either during a squat or at the moment of leaving it.
  • Exhale, return to the starting position and repeat.

Reverse Pushups

This is an excellent exercise for pumping the upper body, which can be performed with a chair or bench. Mainly focusing on the back and rear shoulders, reverse pushups also help to work out the triceps and biceps.

Proper Exercise Technique:

  • Stand with your back to a chair or bench. Make sure that the chair is steady and can support your body weight.
  • Bend your legs and place your hands on the seat of the chair, your fingers should be turned towards the body.
  • Slowly stretch your legs forward, so that most of the weight of the body passed into your arms.
  • Inhale and slowly bend your elbows. Lower the body down until the shoulders are parallel to the floor.
  • Hold for a second, then straighten your arms with the exhalation, and repeat.

Basic Plank

This is a simple exercise that uses all the muscles of the core. It’s very effective since it develops strength in the core- the muscle group that connects the rib cage to the lower body, wrapping all the way around from front to back. The exercise seems simple, you just have to stay in one position, but try holding it for several minutes. There are also at least 100 variations to make it harder.

Proper Exercise Technique:

  • Put your hands flat on the floor about shoulder-width apart, palms are under the shoulders like you’re about to do a pushup.
  • Avoid buckling in the lower back or high lift of the hips, do not strain your neck (your head should be in line with your back).
  • Hold that position without compromising your breath or the form for as long as you can.

Climbing Stairs

Stair sprints, or even the simple act of climbing starts, has a positive effect on the cardiovascular and other systems of the body. This type of exercise accelerates metabolism and strengthens muscles in the whole body. Despite the fact that cardio has a good effect on the whole body, many avoid payloads because they do not like to run. Climbing stairs can be a good cardiac exercise. Sprinting stairs can be even better!

Proper Exercise Technique:

  • Go up and down the stairs as many times as you can. If possible, skip steps. Stop when you are so tired that you cannot continue.
  • Rest for 60–90 seconds, then climb the stairs again at least 10 times (or half of your maximum)
  • Another 60–90 seconds of rest, then again 10 ascents (or half of your maximum). Remember, your goal is to drive yourself up to the stairs until you get so tired that you cannot continue.

The best thing about home workouts is that you can do it while listening to your favorite music or watching your favorite Netflix series. By devoting just a few minutes of your daily life, you can build muscle and keep fit at home without having to go to the gym. These workouts are the simplest and most effective. However, for rapid progress, you need to devote time to mastering the right technique, otherwise, you will waste energy. Always remember, whether you workout at home, at the gym, or in Bootcamp, you get out of it what you put into it.

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