Lack of equipment, access to the gym, or being unable to take part in outdoor fitness activities is no excuse not to get up and exercise. In fact, there are plenty of options for staying healthy at home. Personal trainer Lennox Richards says that once fitness becomes part of your lifestyle, it becomes part of everything you do.
Here’s an effective, equipment-free, at-home workout routine that he suggests is just as effective as going to the gym.
Must-do: Warm up (5 minutes)
Next: Jog on the spot – Jog lightly on the spot to get your heart rate up.
Next, rotate your arms – extend your arms and make small circles, gradually increasing in size.
Workout Options
Bodyweight squats (15-20 reps)
Execution method:
Stand with your feet shoulder-width apart. Lower yourself down as if you were going to sit down in a chair. Keep your knees behind your toes and your chest lifted.
Push-ups (10-15)
Execution method:
Place your hands shoulder-width apart on the floor. Lower yourself down until your chest almost touches the floor. Keep your body in a straight line from your head to your heels.
Lunges (10 on each leg)
Execution method:
Step forward with one foot and lower your hips until both knees are bent at approximately 90 degrees. Press back up to the starting position and switch legs.
Plank (hold for 30-60 seconds)
Execution method:
Keep your body in a straight line from head to heels. Engage your core and don’t let your hips sag.
Glute bridges (15-20 reps)
How to do it: Lie on your back with your knees bent and your feet flat on the floor. Raise your hips until your body is in a straight line from your shoulders to your knees. Squeeze your glutes at the top and lower your hips down.
Bicycle crunches (20-30 reps)
How to do it: Lie on your back with your hands behind your head and legs raised. Extend your right leg and bring your right elbow toward your left knee. Switch sides as if you are pedaling.
HIIT Routine (15-20 reps)
Execution method:
1) Jumping Jacks – Jump with your feet apart and touch your hands above your head, then rise to your feet.
2) Dynamic Stretching – Do leg swings and arm rotations.
3) Jump Squats – Do a regular squat, then jump explosively. Land softly and launch into the next squat.
4) Mountain Climbers – Start in a plank position and alternate between quickly bringing your knees up to your chest.
5) Burpees – From a standing position, place your hands on the ground, squat down, kick your feet up into a plank position, do a push-up, bring your feet back down, squat down and jump up.
6) High Knees – Raise your knees to hip height and run in place.
7) Plank Jacks – In a plank position, jump both feet out to the side and then return to starting position.
“These short routines provide a balanced workout and can be completed in about 30 to 45 minutes, making them easy to fit into a busy schedule,” Richards said.
