Working out is an important part of maintaining your health and managing your weight but not everyone has access to a gym or time to travel to a fitness center. Luckily, there is a large number of exercises that you can perform at home with no exercise equipment. Although building high levels of strength or large muscles is unlikely, you will still be able to develop a good level of muscular endurance and fitness by working out in this way.
As with all new workouts, check with your doctor if you have been sedentary for a long time, are severely overweight or are suffering from any condition that may preclude you from working out.
Pushups
Pushups work your chest, shoulders and arms and are easily performed at home. Place your hands on the floor and walk your feet back until your weight is supported on your hands and feet -- your body should be straight and your abdominals held tight. Bend your arms and lower your chest to within one inch of the floor. Extend your arms and push back up to full extension. If you find full pushups too demanding, bend your legs and place your knees on the floor to make this effective exercise easier.
Squats
Squats target all of the muscles in your lower body and will help to tone and strengthen your thighs, hips and butt. Stand with your feet shoulder-width apart and your hands by your sides. Initiate the movement by pushing your butt back and then bending your knees. Squat down until your thighs are roughly parallel with the floor. Push back up to standing and then repeat. You can make this exercise more demanding by holding a book-filled bag to your chest.
Jumping Jacks
A common exercise in high school physical education classes, jumping jacks work your upper and lower body together and will also elevate your heart rate to help develop your aerobic fitness. To perform a jumping jack, stand with your feet together and your hands by your sides. Jump your feet out to shoulder-width while simultaneously raising your arms out to your sides -- lift your arms to shoulder level. Immediately jump your feet back together and lower your arms. Continue for a set number of repetitions or time. Jumping jacks are best performed on a forgiving surface such as an exercise mat, carpeted floor or grass to minimize your risk of impact-related injury.
Planks
Planks are an abdominal exercise that is part of both yoga and Pilate's workouts and are one of the few abdominal conditioning exercises that does not require you to lie on your back. Kneel down and place your forearms and elbows on the floor -- your elbows should be shoulder-width apart and your forearms pointing forward. Walk your feet back until your weight is supported on your arms and feet only. Make sure your heels, hips and head form a straight line. Hold this position for as long as is comfortable but do not let your lower back sag toward the floor, as this may result in injury. If a full plank is too difficult, bend your legs and place your knees on the floor.
Stepups
Stepups condition your legs and cardiovascular system and can be performed using a sturdy box, low stool or at the bottom of a regular staircase. Stand around 12 inches from your chosen step with your hands by your sides. Step up onto and then back off the step. Make sure you place the whole of your foot on the stepping surface to minimize your risk of tripping. Alternate your leading leg on a step-by-step basis to ensure you work your legs equally. Perform for a predetermined number of repetitions or a set time. The lower the step you use, the easier this exercise will be. You can make this exercise more challenging by holding weights in your hands.
References
- "Never Gymless : An Excuse-free System for Total Fitness"; Ross Enamait; 2006
- "The Complete Book of Butt and Legs"; Kurt Brungardt, Mike Brungardt, and Brett Brungardt; 1995
- "You Are Your Own Gym: The Bible of Bodyweight Exercises"; Mark Lauren and Joshua Clark; 2011
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