Best Home Workouts Without Equipment – Lose Weight or Build Muscle

  • Gojko 

You want to start work out, but you don’t have time for the gym or you don’t want to pay for gym memberships. Doesn’t matter if you want to lose weight or build muscle you don’t have to be in the gym whole day to achieve that in fact you can spend just 30 minutes doing the right home workouts and with an appropriate diet, you can achieve amazing results.

Importance of Work Out

Exercising can prevent gaining weight because when you work out you burn calories, the more calories you burn it’s better for you. Also, work out helps prevent heart disease and blood pressure because when you are active you boost the “good” cholesterol and it decreases unhealthy triglycerides, regular exercise can prevent many health problems and concerns including stroke, type 2 diabetes, depression, and others. Regular physical activity may enhance the arousal for women and men who exercise regularly are less likely to have problems with erectile dysfunction.

Don’t forget to warm-up

Warm-ups should take up to 5 minutes when you work out at home but if you are doing some high-intensity physical activity, take up to 15 minutes to warm up. When you warm up before the main workout, the risk of injury is significantly less.

If you don’t know any exercises for warming up, do basic warm-up exercises for beginners:

  • Head rotation
  • Arm rotation
  • Shoulders rotation
  • Wrists rotation
  • Torso swings
  • Torso bends
  • Hips rotation
  • Knees rotation
  • Foot rotation

Home workouts without equipment

Push-ups – many of you know how to do push-ups but I see many people doing it wrong so I will try to explain how to do push-ups properly.

When you do push-ups pay attention to this:

  • Body position – your back should be straight. Try doing it in front of the mirror or record yourself with a phone or ask a friend to help you.
  • Arms position – your arms should be at shoulder width or slightly wider. It’s also important to place your wrists in a nearly vertical line under your shoulder when you are doing a standard push up.
  • It’s about quality not quantity – remember when you are going all the way down but not to lie on the ground and to go all the way up. It’s better to do 1 push up properly than to do 10 or 20 half-way down.

Crunches – you are probably wondering what is the difference between crunches and sit-ups so I will try to explain how to do crunches properly.

  1. Lie down on your back (you can use a mat, but you don’t have to if you don’t have one)
  2. Your feet should be flat on the floor 90-degree angle with your knees and you can ask someone to hold your legs.
  3. You should cross your arms and put it on shoulders (easier way recommended for beginners) or put your hands behind your head (harder way)
  4. Lift only your head and shoulder blades and slowly return to starting position.
  5. Also, pay attention to your breathing – inhale when lowering and exhale when rising. Breathing is the most important thing with every exercise.

Sit-ups – If you are a beginner and a little overweight you will probably find it easier to do crunches and that is fine but at some point, start doing sit-ups.

How to do sit-ups properly

  1. Lie down on your back (you should use a mat, but you don’t have to if you don’t have one)
  2. Your feet should be flat on the floor 90-degree angle with your knees and you can ask someone to hold your legs.
  3. You should cross your arms and put it on shoulders (easier way recommended for beginners) or put your hands behind your head (harder way)
  4. First, you lift your head and shoulder blades (like when you are doing crunches) and from that position curl the whole upper body all the way toward your knees. Again, pay attention to your breathing.
  5. Always remember it’s about quality, not quantity

Planks – Planks are great exercise and you should do it whenever you are working out but if you have like 5 – 10 minutes of free time and wondering what exercise you should do plank is the answer.

How to do planks properly

  1. Forearm plank – you start on your forearms and your knees and try to keep your back straight and your shoulders directly over your elbows for 15 – 30 seconds (this exercise is for beginners) when you can do that for a minute and feel comfortable you should start doing forearms plank on your toes keeping the same body shape as in the first exercise.
  2. Straight arm plank – you start on your arms and your knees shoulders directly over the wrists and again keeping the same shape (it’s all about shape with planks)
  3. Full plank – you start on your arms and your toes (starting push up position) and hold for at least 30 seconds and increase the time by 10 or 15 seconds when you are comfortable.
  4. Side plank – you start on your forearm and your feet and keep your side straight.

Take a few minutes to stretch after the workout.

I see many people do the warm-up and work out but forget to stretch after the workout because they don’t have time or whatever reason and that is the big mistake and I will try to explain why.

Just to be clear I think you should stretch before and after the workout but maybe you don’t have time to stretch and if you have to choose between stretching before and after the workout you should stretch after the workout.

Reasons for stretching: Reduces the risk of injury, when you are stretching your body eliminate lactic acid which makes your muscles sore, you become more flexible;It relaxes your muscle after stretching; you also reduce the risk of cramps.

That’s just some reasons for stretching, so take 5 – 10 minutes to stretch because it will help you.

Start workout now for a healthier life

These exercises should help you get into shape. If you are wondering why I didn’t write how many sets and reps, you should do that’s because everyone is different and what works for me maybe won’t work for you, but if you do these exercises and stay consistent and start eating healthier, you will see results. If you have questions or some exercises that helped you and want to share with other people, I would like to hear them down in the comments.

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