5 At-Home Workouts That Don’t Require Equipment
When you begin a plan for an at-home workout, you may immediately go to the type of equipment you need. It may surprise you to find out there are several workouts that don’t require equipment at all.
The misconception is that these workouts will not give you the results you need in the time constraints you have. The truth is, these five workouts give you better results than you may think.
Show Post Contents
- 5 At-Home Workouts That Don’t Require Equipment
- The Importance of Stretching at Home
- Simple Workouts You Can Do in Under 30 Minutes
- What Are Tabata Workouts?
- Why You Should Consider At-Home Barre Fitness
- Benefits of Adding Yoga and Pilates to Your Workout Routine
- The Power of Kettlebell Workouts
- Workouts You Can Do From the Couch
Tabata workouts require no equipment and give you a full-body workout easily. The idea behind Tabata is doing intervals of intense workout and then rest.
For example, most people start out by doing 20 seconds of high-intensity workout followed by 10 seconds of rest. They do this in intervals until the entire body workout is done.
You can then repeat this eight or more times. The only weights required are what your own body has to offer. All you need is you and the floor.
Yoga can be done with no equipment. Though you may immediately think of things like yoga blocks, straps, resistance bands, and so on. The truth is these may help if you are new to yoga, but they are not required.
By knowing a few basic moves, you can make yoga work for you with no equipment at all. You can also span out to options like Tai Chi and other similar workouts.
Stationary walking is just what it sounds like. You follow an online coach on free sites or DVD options, and you just walk through a mile or more.
This home workout may sound boring, but you will be changing intensity levels, moving your arms during the workout, and combining aerobic workouts with the walking.
This is an ideal option that works for people who may not want a treadmill in their home and may not have an area where walking four miles in a short amount of time is doable or safe.
Cardio dance uses your imagination and music you enjoy. No equipment is required. You can use the radio on your phone, music on your phone, or some other option for the music. Ideally, you are just dancing.
You can do specific dance options for more cardio or full-body workouts, but overall this is the same type of cardio you would get a dance club, you are just in your home and dancing to what you want how you want.
It will work up your heart rate and help you drop weight quickly.
Body Weight Circuit Training
Bodyweight circuit training is similar to Tabata but does not require the HITT intervals of intense workout and rest. Instead, you are doing a series of workouts like push-ups, sit-ups, and so on.
You do a certain amount of reps and then move on to the next part of the workout. You use your body weight to give you resistance.
Something to keep in mind with these workouts is the ability to work them into a revolving routine that gives you maximum results.
If you want to purchase weights or other equipment you can, but even at high-intensity levels, the equipment is not necessary, making these workouts the most affordable option for your at-home needs.
The Importance of Stretching at Home
You may have a tough time figuring out what workout may work best for you. This is a problem many people have. With busy schedules and limited time, you may not know what options will help.
One thing you can do is stretching at home. If you aren’t sure how this would benefit your health or health goals, consider these important key points about stretching at home.
One of the key benefits of stretching at home is to increase your flexibility. This is vital if you are doing other workouts or fitness plans.
For example, if you are working towards a 5k as a goal, then the increased flexibility will help with your running. It can help increase your strides, and you may find that it helps your muscles feel more energized and less stiff.
This benefit also helps with yoga and other health and fitness aspects.
Stretching at home is important for reducing injuries as well. If your muscles are tight and not used to flexing, then you may have issues of them locking up or being in pain during workouts.
This can lead to strains and pulls or even tears in your muscles. The stretching, especially on a routine, can help you reduce these injuries and keep things running smoothly. This is an important ideal benefit for yoga practitioners or runners.
If you plan on doing short workouts during your day, then you may want to keep this in mind. Stretching at home can help you take those workouts during your workday a little easier.
For example, you will prepare your muscles for lunchtime walks, runs, or stair climbing. Though you should be stretching before you do the workouts as well, you may not be able to get a full stretch in.
This means you will have the full stretch and increased preparedness for the workout ahead.
Inflammation is a huge issue for most people who are starting a workout plan or getting ready to workout. If you want to reduce inflammation changes, then you want to stretch at home.
Stretching works the muscles and helps reduce the chance of swelling and inflammation due to tight muscles and related issues. It also increases circulation which helps with reducing inflammation as well.
By keeping these points in mind, you can make a routine stretching work for you throughout your day and help with any workouts you may add to your day.
Keep in mind that you can add more stretches, change the stretching into yoga workouts, or work your stretching around the benefits it offers.
Simple Workouts You Can Do in Under 30 Minutes
Sometimes a quick workout is all you can get in. When you have work, household responsibilities, children, and a full agenda thirty minutes may even seem like an impossible time frame to get a decent workout in.
Before you toss it all and say there is no way you can do it, consider these simple workouts you can do in under 30 minutes while still achieving your fitness goals.
Kettlebell workouts can be focused on specific body areas. This means that a one-hour kettlebell workout can be reduced to less than 30 minutes. You can focus on your back one day, arms the next, legs the following day, and so on.
This can give you a full-body workout option for the week that also uses limited equipment. If you are looking for a simple workout option on a limited budget with limited space, then this may be the ideal option.
Tabata workouts can be short or long depending on your needs. The key point to keep in mind is that this workout is HITT based. This means that you are working on a specific area of the body, like your arms, then taking a quick rest, and going to the next body area. You can do shorter reps, and shorter rests with Tabata workouts.
This can shorten the entire workout while still giving you a full-body, or partial body, an option that works in under 30 minutes. This workout is also one that requires limited to no equipment, which makes it easier to start and finish since you don’t have clean-up time or set-up time to consider.
Sectional Body Challenges
You can take on 30-day challenges that are done in less than 30 minutes. Each challenge is designed to help you focus on a particular issue with your body or a specific goal.
For example, you can focus on squats or HITT training. The key idea is that you only do the challenge for 30 days and you keep it under 30 minutes.
What is ideal about this type of workout plan is the ability to pick challenges that work with your needs, time constraints, goals, and budget.
Spinning classes do require one major piece of equipment, a spinning bike. However, this type of workout is high intensity and can get your cardio in a while burning the maximum amount of calories available.
The key point with this workout is to remember you can do it at home if you have the equipment or you can do it in a gym. It all depends on which one works best for you.
One way you can maximize these workouts is to swap them out or revolve them. Use a different workout each day to keep your body active and to keep yourself from getting into a rut with your exercise.
After a few weeks or a few months, change up the intensity of the workout plan to give yourself, even more, benefit in under 30 minutes.
What Are Tabata Workouts?
When you are looking through workout options, you may see a long list of styles you have never heard of. This may lead you to overlook some and stick with the ones you already know.
Though this can be an easy option, it may have you overlooking options that would benefit you and your lifestyle. One of these options is Tabata. Tabata workouts are HITT based and can give you a full-body workout in less time than other options.
So, if you are limited on time, and equipment, consider these key points about Tabata workouts and why they may work best for you.
Revolving Workout and Rest
The key to Tabata workouts is the revolving workout and rest technique, sometimes called HITT intervals. The specific idea with Tabata is to work out hard for 20 seconds, rest for 10 seconds, and do this in rounds or reps.
For example, you may start off with 8 or 10 rounds of workout and rest intervals. You can increase this or decrease this depending on your time constraints and the intensity level you need.
This makes it ideal if you are trying to fit it into a small amount of time and need to get the maximum results from your workout.
Tabata offers a full-body workout option. You can work through your entire body and repeat the circuit several times to give you a full-body workout option with no equipment.
Keep in mind, though this is a benefit of the Tabata workout plan, you do need to consider your downtime from the workout if you take the full-body option. You will need to take at least two days off to give your muscles rest, so you do not have injuries or strain.
This can be ideal if you only have three or four days a week that you can workout or if you need something to fit in along with yoga or light workouts you are already doing.
No Equipment Necessary
One of the key things to keep in mind about Tabata workouts is the lack of equipment. You don’t need special equipment to do these workouts. Your weights come from your own body weight and resistance.
Your workout is all you. This makes it ideal as an at-home workout option if you have limited space and a tight budget. It is also ideal for traveling since you don’t have to carry equipment with you and could use only a yoga mat or exercise mat for comfort.
If you are interested in the Tabata workout, consider trying it for a few weeks and seeing what effect it has on your workout routine and body goals. Remember, you can change the intervals to increase intensity as well.
Why You Should Consider At-Home Barre Fitness
Barre fitness is something you may see advertised in local papers, online, or at the local gym. It is a workout that combines ballet poses with yoga and pilates.
The goal of barre is to give you flexibility, a range of movement, and weight-based calorie burning. If you are new to barre fitness, you may also be surprised to find out that you can do it at home.
Here are some things to consider at home barre fitness and why it may work for you.
One of the reasons to consider barre fitness as your at-home workout solution is based on the numerous health benefits the workout offers. It is a true all-in-one workout, so you aren’t having to switch up workouts and have different equipment for each one.
The results of ongoing barre fitness are better posture, increased weight loss, cardio, flexibility, and core workouts. This means that you can get a full-body workout.
Think of barre as a way to mix weight training workouts, intense cardio workouts, core workouts, and yoga all in one option. This helps reduce the time you are working out while still giving you maximum benefits.
The equipment for barre workouts can be portable. There is a misconception that barre means you have to put a ballet bar in your home, find a space for it, and leave it up all the time.
The truth is some companies create barre equipment that can be folded, put up, and kept hidden away. This makes it ideal for at-home workouts in small spaces or in rental properties where you can’t drill holes in the walls or add more permanent equipment options.
Small Space Requirements
If you are looking for a workout that requires a small amount of space, then barre may be ideal. You only need enough room to use the bar and stretch. You do not need a full workout room, an entirely devoted room, or even a large living room.
In fact, there are some people with small apartments and kitchens that use their kitchen space and their sink as the barre. Even bathrooms can be used if they are set up properly.
By keeping these key points in mind, you can start your own barre fitness home gym. You can also adjust the workout to your needs and get the workout that works best for you.
Benefits of Adding Yoga and Pilates to Your Workout Routine
So, you already have a workout routine that is working well for you. You are getting in your cardio and your weight training. The problem is, you still have some flexibility issues, and you need something to give you an option for muscles and strength training.
One way to do that is to add yoga and pilates to your workout routine. If you aren’t sure this will work for you, consider these benefits.
One of the main benefits of adding yoga and pilates to your workout routine is to work on the leaner muscle. If you are already doing weight lifting or weight training, you may notice that your muscles are building.
This is great, but you may want them to be leaner offering more flexibility to you in your day and in your workouts overall. Yoga and Pilates can give you that easily and is one of the main reasons that people do add it to their workout plan.
You may think that stretching goes hand in hand with leaner muscle. It does, and it doesn’t. Stretching has additional benefits such as better circulation. It also helps cut down on inflammation from other workouts.
Also, the stretching portions of yoga and pilates are instrumental in improved posture. You can also find that your range of motion gets better when you add the stretching of yoga and pilates to your current workout routine.
Yoga provides you with the ability to have increased body awareness. This increased body awareness lets you notice if you have strains in parts of your body you would not have normally noticed.
You can also notice if you have increased inflammation in areas or if you just simply are having pain that you should not have. Body awareness is an ideal reason to add yoga and pilates to your workout plan and routine.
Yoga and pilates also bring in mediation to your daily workout and workout plan. This can help you handle stress easily and help you work through problems and issues that you normally would not think of during your normal workout.
Overall, this can be a huge benefit if you are overly stressed and concerned about your stress levels during your day.
By keeping these benefits in mind, you can begin to look through a large number of yoga and pilates styles to find the ones that work best for you and your lifestyle.
Remember, there are many styles like Barre that combine yoga and pilates to maximize your time and efforts.
The Power of Kettlebell Workouts
You are facing a health issue. You have a large amount of weight to drop, limited time, and limited money to spend on equipment. You need something that will work for an at-home workout and give you the results you need in all aspects.
One way to consider is using kettlebell workouts. There are many benefits to consider, and the results may surprise you.
Flexibility of Change
One of the reasons that people turn to kettlebell workouts is for the flexibility of change in the workouts. Let’s face it. After a few weeks or months of the same old workout, you get bored. This may mean that you ditch the workout altogether and try to find something else to fill that void.
With kettlebell workouts, you can change the workout, the intensity, do interval training, and change the weight and focus. The possibilities are literally endless with this option.
For some people, circuit training is ideal. It allows you to focus on several areas of the body without focusing too much on one area or causing injury to one area. You may be avoiding kettlebell because of the lack of circuit options you think it has.
The truth is, you can create a circuit training workout with kettlebells on your entire body and get the same intensity as other circuit training options at your gym or at home.
Full Body Workouts
Kettlebell offers full-body workout capability. Yes, you can focus on one area like your arms. But you can also do longer workouts and focus on your entire body.
This is ideal for someone that only has a few days a week they can workout and needs to get the most out of those days and time as they possibly can.
Shorter Time Frames
Shorter time frames are another key benefit that makes kettlebell workouts full of power and an ideal option for yours. You can take a one-hour kettlebell workout and break it up into each part of the body.
That means you can make 20-minute body focused workouts using one piece of equipment. You can fit the workout into your busy days and at the end of the week still, have the benefits that the full workout would have given you.
There is a misconception that kettlebell workouts need to be combined with other workouts. The truth is, you can locate kettlebell workouts that focus on specific body areas.
You can then take these workouts and rotate them throughout the week to give you what you need and to reach your goals.
Workouts You Can Do From the Couch
If you have had surgery or you are immobile due to weight issues or health issues, then you may think working out is outside of your reach.
The truth is, there are some workouts you can do from the couch that can get your cardio up, help with physical therapy, and that can even help you drop weight so you can become mobile again.
Here are a few of those workouts, what you need to know about each one, and how they can benefit you.
Arm Weight Lifting
One of the easiest workouts you can do from the couch is an arm weight lifting workout. This workout uses small weights and has you doing arm lifts, crunches, and a variety of other arm workouts. Though this won’t work your legs, it will assist you with upper body and arm strength that you may not normally have.
This is ideal if you are bed or couch-bound and your focus needs to be on the upper body and arm strength. It also uses very little equipment which can be kept by the couch easily.
If you can move around enough, you can do couch dips. This is great if you are confined to the sofa because of a sick child or because you have to stay in the room for whatever reason. It is also something that is ideal for movie night.
Just slide off the couch a bit and use the edge of the couch as your weight bench. Do your arm dips slowly while keeping your ankles crossed. You can do these alongside other workouts to work out your core and your upper body.
You may not think of crunches when you think of couch-bound workouts. The truth is you can get in a great core workout with your couch easily. Just move your body to the edge of the couch, but stay safe, Lean back and begin bringing your legs up and hold it at your core.
You can then do crunches without relaxing and keeping your core activities. This can be immensely beneficial if you are trying to work your core and you combine it with your arms lifting and couch dips.
You can also combine these workouts, make slight adjustments, and change the workouts when you start to see a decline in results.
As you become more mobile from either weight loss or healing, you will find that these workouts can be a gateway into other options you may not have considered. Try to view this as a stepping stone instead of a sole option.