In an ideal world, we would all have time to go to the gym and join in classes on a regular basis, but for many people that’s just not the case. Sometimes we have to squeeze in a quick workout wherever and whenever we can - such as at home. To complete an effective workout, you don’t need a full set of weights or the latest equipment, your bodyweight and some know-how is all you need!
Are you ready to work up a sweat? Try these 5 effective home workouts – no equipment needed!
1. Press Ups
The humble press up is a classic for a reason and one of the best bodyweight exercises you can try at home. It works your chest, arms and also helps you control your core.
How to complete a push up:
- Start in a high plank position, with your hands flat on the floor, shoulder-width apart.
- Keep your body in one long line and as you inhale bend your arms to lower your chest to the ground. If you can’t manage this just yet, lower your knees to ground and then try lowering your chest - all the while keeping your core engaged.
- Exhale and push back up to your start position.
Do as many push ups as you can in 30 seconds to start with and concentrate on your form. Rest for 20 seconds and repeat 2 more times. Once you become more accustomed to push ups you can challenge yourself with longer times or higher reps.
2. Split Squats
You technically don’t need any gym equipment for this, but you need something to place your foot on - a sofa, chair, bottom step of the stairs or even a pile of books will work fine!
Split squats, or Bulgarian split squats to give it is full name, work many muscle groups but you should feel it most in your legs, glutes and inner thighs.
How to complete a Bulgarian split squat:
- Stand with your back to your ‘bench’ (i.e. your sofa, chair, step etc). Place your left foot a few feet in front of your and place the top of your right foot on the bench behind you.
- While engaging your core, bend your knees to low down into a split squat. You’re aiming to form a 90-degree angle so that your thigh is parallel to the ground.
- Once your squat is complete, drive yourself back to up starting position.
Do 15 split squats on each leg, rest for 20 seconds and then complete 2 more sets.
3. Runners Crunch
Next up, is your abdominal region - or your abs! The runners crunch offers a slight variation on the regular crunch or sit up, which you can also try! But if you want to mix things up a little and build strength in your core, then give this a go:
How to do a runner’s crunch:
- Lie on your back, preferably on a soft surface or on a mat and place your hands behind your head.
- Then in one movement, sit all the way up so your back is off the floor and bring your right knee to meet your left elbow.
- Lower your back and leg back down and repeat on the other side.
- To increase the intensity a little, when performing your crunch, keep the other leg that isn’t coming to your elbow slightly off the ground.
Do as many crunches as you can in 30 seconds, have a 20 second rest and then do two more sets.
Whether you love them or hate them, there is no denying that burpees are very effective! Plus, you can’t put together a bodyweight workout together without them! Burpees work your core, quads, glutes and your hamstrings – so they’re definitely worth giving a go.
How to do a burpee:
- Start by standing with your feet shoulder-width apart and arms down by your side.
- Engage your core, squat to the floor and reach forward to place your hands on the floor shoulder-width apart.
- Next, kick or jump your legs straight back behind you landing in a high plank position.
- Jump your feet back in towards your hands, so you’re back in a low squat position then power up into the air, reaching your hands over your head.
Try as many burpees as you can for a minute and then rest for 20 seconds.
5. Mountain Climbers
If you’re looking to get your heart rate pumping or for a great warm up or finisher exercise, mountain climbers are perfect.
How to do mountain climbers:
- Start in a high plank position on the floor. Keeping your back straight, your core engaged and your arms straight in front of your shoulder-width apart.
- Holding your plank position, bring your right knee into your chest and then quickly switch to your left knee performing an in out motion. This is one rep. Switch back and forth for 30 seconds to complete the set.
Start with 30 seconds on and 30 seconds off, for three sets.
Combining all of these exercises into one circuit will give you a really effective all over workout. See, exercising doesn’t have to be time consuming at all! Enjoy!