Best Home Exercises: No Equipment | Fit-healthylifestyle

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1. Yoga

Doing Yoga at home is a good way to be in a shape. Yoga, when combined with healthy eating, has proven beneficial as it helps to lose weight along with keeping your mind and body healthy. It increases your mindfulness and how you relate to your body. It’s poses stretch your muscles and increase your range of motion. With regular practice, they’ll improve your flexibility

A consistent practice offers all kinds of mental and physical health benefits. Some, like improved flexibility, are clearly evident. Others, including mental clarity and stress reduction. If you’re looking for gentle stretches, you can try a calm, relaxed style like hatha or yin. If you’re looking for something a little more intense, try a power yoga session.

Plenty of free online yoga classes are available – for example, you can find many yoga videos on You Tube.

2. Dancing

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Dancing counts as a moderate intensity exercise which, if done for 30 minutes five days a week, can halve your risk of having a heart attack. A regular dance will keep your mind active as well as your body. Exercise improves circulation and helps prevent oxygen starvation to the brain, and remembering complex steps stimulates the working memory. Research in the USA has shown that dancing is the best form of physical activity for keeping the brain active. There are some more health benefits of dancing like: –

  • Improved condition of your heart and lungs
  • Increased aerobic fitness
  • Improved muscle tone and strength
  • Weight management
  • Stronger bones and reduced risk of osteoporosis
  • Better coordination, agility and flexibility etc

And it’s as easy as creating a Spotify playlist with your favourite upbeat songs and hitting play. If you want some instruction or want to dance a particular style, you can try taking online dance classes.

3. Barre

Barre is tough but fun. It’s an intense workout that focuses on strengthening your core muscles, improving your cardiovascular endurance, and boosting your balance. You don’t need any equipment for this. Barre is straight – up one of the best low – impact, full body workouts you can do for yourself – wherever you are. No dance experience required. From strengthening your core, to elongating those leg lifts, to tapping into your triceps, barre tones different muscle groups through isolated movements.

If you are worried about balance and want some support, a dining chair or counter can take the place of the wall – mounted barre.

4. HIIT

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High – intensity interval training (HIIT), is perfect for the person who wants to make the most of their workout in the least amount of time. HIIT produces many of the same health benefits as other forms of exercise in a shorter amount of time. These benefits include lower body fat, heart rate and blood pressure. HIIT may also help lower blood sugar and improve insulin sensitivity.

HIIT is perfect for people with a busy schedule and if you can find 20 minutes in your day, you’ll be burning fat for fun in no time. During a HIIT workout, you go super – hard and fast for a short period, then take a break.

You can find HIIT workouts on You Tube or put together your own program using exercises you probably remember from elementary school gym class: jumping jacks, push ups and squats.

5. Pilates

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Pilates is a popular low impact exercise. It’s effective for toning up, building lean muscle and improving posture. Good workout for your entire body.

There are two types of Pilates exercise: those that use studio equipment and those you can perform pretty much anywhere on a mat or soft surface. You can easily do a mat workout at home. Health benefits of Pilates improved flexibility, increased muscle strength and tone, particularly of your abdominal muscles, lower back, hips and buttocks balanced muscular strength on both sides of your body.

6. Plank

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The plank is a deceptively simple – looking exercise that can-do wonders for your core and upper – body strength. It’s also an exercise with a lot of variations based on your goals and your current physical strength.

The plank strengthens your spine, your rhomboids and trapezius, and your abdominal muscles, which naturally result in a strong posture as they grow in strength.

If you’re just getting started, you can try a plank with your knees bent and, on the floor, rather than with your legs straight. Some people find it easier to bend at the elbows and rest their forearms flat on the floor rather than do a plank with their arms straight and hands on the floor.

7. Squate and Lunges

If planks are the gold – standard exercise for developing core strength, then squats and lunges are the gold standards for developing lower – body strength. Squats use every leg muscle and will primarily tone your lower body. They will help in improving the strength of your calves, hamstrings and quadriceps along with other muscles to improve your balance. It is also the best exercise to tone your legs.

 And a proper lunge posture can help you achieve a stronger and more stable core. A stronger core allows you deal with lower back pain and improves your balance and posture as well.

 Like planks, squats and lungs are more challenging than they look. These are an easy exercise to do in your own home.

8. Walking Upstairs

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Climbing stairs is one of the best exercises when it comes to pure fat burn, strengthening the lower body, toning the butt, thighs, calves, losing inches from those love handles and belly and building great abs. If you climb stairs for at least half an hour every day, you are bound to burn enough calories and gradually lose weight.

Exercising by climbing the stairs is officially classed as a vigorous aerobic activity. It will strengthen your heart and cardiovascular system also. Just 5 to 7 minutes stair climbing a day has been estimated to more than halve the risk of a heart attack.

You can also spice things up by doing a step aerobic workout. Step up and down from the landing to the first step, trying to see how quickly you can go. Mix things up by turning to one side or the other as you step up and down.

9. Push-Ups

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Push ups are beneficial for building upper body strength. They work the triceps, pectoral muscles and shoulders. Push ups are a fast and effective for building strength. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. For the best results, continue to add variety to the types of push ups you do.

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