In an ideal world we would all have time and money to get to the gym regularly. In the real world, people have a lot more limitations on their lives. Money and time are precious entities, and some of us simply don’t have enough of either to get a gym membership and show up regularly. The good news is that you can work out at home, without a home gym and without weights and still get very good results. It’s not ideal, I like the gym for the added motivation, getting yourself off the couch and ready to work out in the living room requires a lot of will. Once you get into a good rhythm you can have good success with an at home exercise program. You just need to right knowledge.
Exercises You Can Do At Home
If you have even just a little bit of space and a lot of creativity and motivation you can get fit by working out at home. You can do a full body workout at home without any weights in the comfort of your own living room… just make sure it’s not too comfortable. Here are six great exercises you can do at home to help get yourself fit.
The old classic exercise is great for strength and burns a lot of calories if you perform it in the right way. I prefer box squats, you can use a chair or a couch the principle is the same. Stand in front of the chair and squat back, moving your hips first. Your knees should follow. Simply squatting in itself is pretty easy for a lot of people, so up the reps, increase the speed and even add a jump at the end to make it more intense.
One Leg Split Squat
This is a tough exercise for the legs and butt that will get your strong and burn a lot of calories. Place one leg behind you on a bench, table, chair or couch. Step out with the other one so you feel a stretch. Squat down with one leg, make sure that your knee doesn’t go over your toes. If you are superhuman and this is easy for you, add a jump at the end… possibly my most hated exercise of all time.
This one will burn a lot of calories and work your legs well. Start in a lunge position, jump up in the air and switch your legs over. Land softly with bent knees and almost immediately repeat the exercise, jump again and switch legs again. Try to do as many reps until you max out.
This is a classic exercise and one anyone can do. What a lot of people don’t know is the impact that push ups have on shoulder health. They are great for stabilising the scapula and will give you strong healthy shoulders as well as getting your strong. If you struggle to do a pushup at the start you can work on your knees, or on the wall until you progress to a full pushup. If they are too easy for you then put your feet up on a bench and increase the decline. Don’t go too high as this will change the angle and the muscles that you work.
I like planks because they seem to work the abs well, but also involve a lot of the whole body. They also have a strong relationship with reduced back pain. Here is a video with a few planks that you can add to your repertoire.
Four Point Supermans
These are tough. Get in a push up position with your arms fully extended. From the raise one arm and the opposite leg. They are great stability exercise, but because you are trying to keep the whole body stable, they also give you a great workout.
Hot Tips For Working Out At Home Without Weights
Working out at home can be great time and money wise, but often people fail because of a lack of organisation and motivation. There are a few things you can do to help your motivation and ensure that you stick to the exercise program.
- Set a timer: If you set a time for the workout, even if it’s just half an hour, it will make sure you adhere to it and actually get it all done. You can even do the exercises according to time. Until you start to make exercising a habit, set a timer and make sure you get everything you need done.
- Clean up the area: Nothing less motivating than trying to work out in an area thats messy. You need to set it up so you feel comfortable to complete a workout there.
- Put the kids and any other distractions somewhere where you can’t see them: Make sure they are cared for… but out of your way 🙂 They aren’t going to help your workout. Keep them occupied for 30 minutes! Turn the TV off. Music great, TV is a distraction.
- Make it a regular workout and keep track of your schedule: Put a workout calendar up, even if it is just week by week you will be much more likely to do the workout if it is scheduled, written down and fits into your plans. Sure, plans change all the time but organising your time and making sure you set 30-45 minutes aside on your daily schedule to get it done you will. Try to get it done earlier in the morning, we tend to lose time as the day goes by.
- Grab a partner: Nothing more motivating than working out with someone, find a partner and get them to do the workout with you, rep by rep.
Now you know how to work out at home without weights…you can be very successful with an at home exercise program, but it takes a lot more motivation and diligence. Follow those tips and ensure you reach your goals.