15
November
2013

Work Out at Home Without Equipment

Get a workout easily in your house for free

So you're motivated to lose weight and stay fit. One of the best ways to do that is it workout from home. But you don't need to buy lots of equipment to stay healthy. In fact, some of the best workouts you can do don't require any equipment at all.

You can complete circuits of these moves for overall fitness. Try to do one set (15-20 repetitions of each move) and then rest for a couple minutes. Repeat the circuit a couple more times.

Categories: Exercise

4.0/5 rating (1 votes)

Squat it!

Stand up with your feet about shoulder-width apart. Lower your hips and bend your knees almost as if you were going to sit in a chair. Pause and then push yourself back up. Focus on using your abs for this movement. Repeat 15-20 times.Inclined Push-Up

Look for an elevated, stable surface to place your hands, such as a stair, wall, or bench. If you pick a surface that is more elevated, this will be easier for you. Get into the push-up position by lifting yourself on to your hands and feet with your back in a straight line. Your hands should be right under your shoulders, even though they will be elevated above where your feet will be. Lower your upper body to the surface and then push back up. Repeat 10-15 times.

Lunges

Start standing with your feet shoulder-width distance apart and step your right foot forward into a lunge. Lower your back knee almost to the ground. Pause for a second, then push with your right leg to return to the original standing position. Repeat with your left leg and do 10 repetitions on each foot.

Plank: Normal and Side

Get into the pushup position with your arms straight and under your shoulders, back in a straight line, and feet up and together. You can either hold this position for 30 seconds with the arms straight or lower down to your elbows, all the while making sure your back is straight. To make the time go by faster, you can move slowly from side to side or front to back.

For a side plank, you'll want to lift yourself on your right forearm and your right foot (with your left foot either on top of the right foot or on the ground). Keep your body in a straight line and hold that position for 30 seconds. Your left hand should rest on your left hip during the exercise. Repeat with your left side.

Boat Crunch

Work your abs with this exercise. Start off with your back on the ground. Lift your shoulders off the ground about 45 degrees. Raise your legs so they are also 45 degrees to the ground and maintain that position, tightening your core, for 30 seconds. Repeat this position 3 times.

If you'd like to add some arm toning to this exercise, you can hold your arms out straight in front of you, to the side of your legs. Move them up and down quickly as you count to 30 seconds. This also makes this exercise seem to go faster. Just make sure that you're keeping your form – your back and legs straight and at 45 degrees while moving your arms.

Nutrition Facts

15
November
2013

Work Out at Home Without Equipment

Get a workout easily in your house for free

So you're motivated to lose weight and stay fit. One of the best ways to do that is it workout from home. But you don't need to buy lots of equipment to stay healthy. In fact, some of the best workouts you can do don't require any equipment at all.

You can complete circuits of these moves for overall fitness. Try to do one set (15-20 repetitions of each move) and then rest for a couple minutes. Repeat the circuit a couple more times.

Categories: Exercise

4.0/5 rating (1 votes)

Squat it!

Stand up with your feet about shoulder-width apart. Lower your hips and bend your knees almost as if you were going to sit in a chair. Pause and then push yourself back up. Focus on using your abs for this movement. Repeat 15-20 times.Inclined Push-Up

Look for an elevated, stable surface to place your hands, such as a stair, wall, or bench. If you pick a surface that is more elevated, this will be easier for you. Get into the push-up position by lifting yourself on to your hands and feet with your back in a straight line. Your hands should be right under your shoulders, even though they will be elevated above where your feet will be. Lower your upper body to the surface and then push back up. Repeat 10-15 times.

Lunges

Start standing with your feet shoulder-width distance apart and step your right foot forward into a lunge. Lower your back knee almost to the ground. Pause for a second, then push with your right leg to return to the original standing position. Repeat with your left leg and do 10 repetitions on each foot.

Plank: Normal and Side

Get into the pushup position with your arms straight and under your shoulders, back in a straight line, and feet up and together. You can either hold this position for 30 seconds with the arms straight or lower down to your elbows, all the while making sure your back is straight. To make the time go by faster, you can move slowly from side to side or front to back.

For a side plank, you'll want to lift yourself on your right forearm and your right foot (with your left foot either on top of the right foot or on the ground). Keep your body in a straight line and hold that position for 30 seconds. Your left hand should rest on your left hip during the exercise. Repeat with your left side.

Boat Crunch

Work your abs with this exercise. Start off with your back on the ground. Lift your shoulders off the ground about 45 degrees. Raise your legs so they are also 45 degrees to the ground and maintain that position, tightening your core, for 30 seconds. Repeat this position 3 times.

If you'd like to add some arm toning to this exercise, you can hold your arms out straight in front of you, to the side of your legs. Move them up and down quickly as you count to 30 seconds. This also makes this exercise seem to go faster. Just make sure that you're keeping your form – your back and legs straight and at 45 degrees while moving your arms.

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