15 Best At-Home Exercises (With or Without Equipment)

Life is busy but working out is important to your health. While being a member of a gym is motivating, it can be expensive and take time driving there. This is why it is good to find a happy medium. Instead of working out at the gym, you can do your workouts at home. There are many different exercises you can do. While some might require at-home exercise equipment, there are also ways to exercise without equipment. Here are some of the best ways to exercise at home with and without equipment.

At-Home Exercises with Equipment

1. Cardio – Jumping Rope

Jumping rope is a great way to burn some calories and get a cardio workout in. This is a simple and inexpensive piece of equipment that can help you get a workout in at home. Try jumping rope outside, in your garage or basement, or just about anywhere in your house as long as the ceiling is high enough. Keep track of your jumps and try to beat them the next time. Be sure to find a rope that is good for your height, so your jumping can be successful.

2. Weight Lifting with Kettlebells

Any kind of weights you can use at home are great for strength training and building muscle. Kettlebells are pretty easy to grip. You can strengthen muscles in your arms, legs, back, and just about anywhere by using them. Use them while performing lunges to add a little more resistance.

3. Stability Ball

The stability ball can help with strength and balance. Most people don’t think balance is an important part of exercising, but it can be a great way to strengthen your muscles. You can use the ball to balance, do some crunches, or even plank using the ball.

4. Running on the Treadmill

Having a treadmill can be a great way to get an at-home workout in. You can work or run, depending on how you feel and how intense you’d like the workout to be. You can also increase the incline to get a better workout. While you are on the treadmill, you can read or watch TV in the comfort of your own home.

5. Bike Riding

Having a stationary bike at home is another way to work out. Bike riding can help to develop the muscles in your legs and can also burn a lot of calories. Without having to leave your home, bike riding can take you places while you watch TV or read a book. This can be an alternative to running on a treadmill or outside. Running is not for everyone. Bike riding can be a bit lower of an impact on your body.

6. Cardio and Balance with a Mini Trampoline

Most people think having a mini trampoline to put in your basement or garage is for the kids. Did you know they can also be great for getting a cardio workout while working on your balance? A great aspect of working out on a trampoline is that it is low-impact, so it will be easy on your knees and legs while still helping you to burn a whole lot of calories.

7. Strength Training with Resistance Bands

Resistance bands are not only great for those going through a rehab program but can be used for strength training as well. With a range of resistance levels, there are many different exercises that can be done with the bands. Just about any part of your body can go through strength training with the resistance bands.  They are also easy to store and don’t take up a lot of room. Some bands can come with handles, which can be used for rows as well as shoulder exercises.

No-Equipment Exercises

8. Plank

Planking is an exercise that can help to strengthen your core. Lay down on your belly and prop yourself up on your elbows and toes. To get the best results, be sure to keep your butt and back as flat and straight as possible. Hold this position for as long as you can. By strengthening your core, it can help with balance and has numerous other benefits.

9. Crunch

Doing crunches will work your abs. They not only can give you more defined abs but can also help to strengthen your core and burn calories. With a stronger core, you will be able to prevent injuries, feel stronger and more confident, and have better balance. There are different kinds of crunches, so you can work different parts of your abs. Side crunches can help with your side abs.

10. Burpees

Burpees are used for both strength training and as an aerobic exercise. Start out in a standing position. Get down into a squat position and place your hands on the ground in front. Thrust your feet back as if you are in a plank position, and then jump back up into the beginning stance. Doing these quickly can burn calories, but it is also helpful to make sure the form is correct.

11. Squats

Squats can help strengthen leg and butt muscles. It can burn calories, improve balance, and burn more fat than other exercises. With your feet about shoulder width apart, keep your posture, but squat down as far as you can go. It is important not to lean forward, but to keep your shoulders back and head up straight.

12. Mountain Climber

This exercise is a combination of cardio and strength. Get into a plank position and alternate bringing your knees up to your shoulders. The faster you go, the more calories you will burn. Do this for about 30 seconds to 1 minute and then take a rest. Continue with more sets.

13. Walking or Running

Whether you are a runner or prefer walking, these exercises do not involve using any equipment. Get out around the neighborhood and go for a walk or run. Not only is it great exercise, but it can also get you outside in the fresh air.

14. Jumping Jacks

Every warm-up done in physical education as a kid probably began with jumping jacks. Not only do they get your heart going, but they can help you work on your coordination. Start by standing up straight with your arms at your sides. While jumping both legs out, your arms go up over your head. Repeat this by doing 20 jumping jacks for about 5 sets. You can adjust to your ability. Start out with fewer jumping jacker per set and increase as you get stronger.

15. High Knees

Running in place can be a useful exercise, but if you want to challenge yourself, high knees will be a more intense workout that can burn lots more calories. Stay in one place, but alternate between raising your right and then left knee as high as you can. It is kind of like running in place, but the faster and higher you perform the exercise, the better it will be for your body.

Working out at home doesn’t have to be boring. All you need to do schedule a little bit of time each day to get your workout in. Not only will it help you lose weight, but it can help improve your mood, and make you more productive. By getting your heart rate going, you are also making sure to keep your ticker healthy. Working out at home can also give you more self-confidence and get ready for bathing suit weather. With or without equipment, all you need is a little motivation to get started.


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