Easy Equipment-Free Exercises You Should Try At Home

For many people, keeping fit means visiting the gym and spending thousands of dollars in buying equipment to achieve their fitness goals. But what if you can hit your fitness goals without paying a dime, right in the comfort of your home? Suppose you are like the regular American, probably stressed about various responsibilities in today’s fast-paced lifestyle. In that case, it’s time to prioritize your health and pay attention to those things that affect your health and wellbeing. Here are some easy home exercises you can do at home without any equipment.

Bridge
The bridge routine will be a great option if you want to activate your core and backside. It can also serve as an excellent warm-up exercise. The bridge is a good fit for your glutes, especially when you spend a chunk of your time on the road. If you are a frequent traveler, you will be doing many sittings as you move from one location to another. This causes your hip flexors and hamstring to tighten up and shorten. With time, you may experience changes in your glutes. To incorporate the bridge in your home workout, lie on your back, keep your feet flat, knees bent, and hand at your sides. Embrace your core and push up through your feet and raise your bottom until your hips fully extend. Squeeze your glutes at the top and low down slowly to starting position.

Chair squat
The chair squat is excellent for strengthening your legs and core to make everyday moving easier. However, having a chair underneath you helps master proper form. First, stand facing a chair and keep your feet shoulder-width apart with your toes slightly pointed out. Lower down and back until your bottom touches the seat. This allows you to extend your arms in front of you. However, when lowering down and back, use your hips as hinges and bend your knees. Now you can push up to the starting position through your heels.

Bicycle crunch
While all these exercises will work your core, it wouldn’t hurt to have one that targets your abs. for a bicycle crunch, lie on your back with your knees bent, feet planted on the ground. With your arms behind your head, point your elbows facing out. Exhale, rotate your waist and move your left elbows to your right knee and right elbows to the left knee. Pause for a moment, inhale and return to your original position. Keeping your lower back on the ground and your shoulders from your ears is vital to avoid strain. Instead of rotating your hips or neck, rotate from your core.

Burpees
Burpees are great for building strength and endurance in your upper and lower body. The exercise focuses on your full-body calisthenics by strengthening muscles in various muscle areas, including your arms, chest, shoulders, legs, and hips. Here is how to perform a burpee with the correct form:

With your back straight, begin in a squat position with your knees bent and keep your feet shoulder-width apart.

Lower your hands to the ground so that they are just inside your feet.

Stay on your hands by kicking back your feet while in a pushup position

Perform a pushup and keep your entire body straight.

Do a frog kick by bouncing your feet back to their beginning position.

Stand and arrive at your arms over your head.

Quickly jump, and land back where you began.

Get into a squat position as you land with knees bent.

Although burpees are great for full-body exercises, especially strength training, you can consider other home gym exercises.

Straight-leg donkey kick
This exercise helps build your glutes. To perform the straight-leg donkey kick, you will have to get down on all fours and keep your hands and shoulders aligned just as your knees align with your hips. With your back straight, push your foot against an imaginary wall and keep it straight. However, keep your toes pointing towards the floor throughout the exercise. Squeeze your buttocks and keep your hips square to the ground, then gently return to the starting position. Return to the original position and repeat for your desired reps. You can proceed and do the same for your other leg.

Knee pushup
Knee pushup is more suited for beginners to build strength before advancing to standard pushups. This bodyweight targets muscle groups in your upper body. To perform a knee pushup:

Place your hands under your shoulders and rest your lower body on your knees like a plank position.

Bend your elbows to lower your upper body to the ground while keeping your head and knees in a straight line.

Keep your elbows at a 45-degree bend and push back up.

Stationary lunge
The stationary lunge targets your hamstrings, glutes, and quads. It requires splitting your stance a leg in front. While keeping your foot flat on the ground, ensure your other foot is up on its toes. Bend your lunge and until your thigh is paralleled to the floor. Then after you can push up your foot to its original position, repeat this as many times as you want before switching to the other leg. However, make sure to keep your chin up, chest lifted, and contract your abs to make it more effective.

Mountain climbers
This exercise uses multiple muscle groups in your body and builds strength in your legs, arms, shoulders, and core. Another benefit of this exercise is it increases your heart rate due to the multiple muscles being used simultaneously, which helps burn more calories and fat. To perform a mountain climb, squat and reach forward with hands on the floor. With hands placed below your shoulders, kick your legs into a high plank. Move your left knee toward your chest, then quickly bring the right knee to the chest. Switch back and forth for at least four to ten reps while holding your plank.

You can try bodyweight exercise to make your at-home workout more challenging regardless of your fitness level. You can start with these routines and adjust them as you master the routines for more challenges. You’ll be surprised how much significant progress you make within a few months and possibly weeks.