A daily workout routine is beneficial to our bodies since it eliminates excess fat and keeps us healthy. Unfortunately, some individuals have a busy work schedule which limits their free time. If you are such a person, you don’t need to wary because you can still workout your body without going to the gym.
There are many simple exercises which many individuals ignore but they are effective in keeping your body fit. It is recommended that you make a weekly plan which involves exercises that workout various muscle groups.
This article covers some exercises that you can do at home with little or no equipment but achieve a full body workout. Let’s dive in.
1. Pushups and dips
These are traditional exercises which mainly target your biceps and other muscles on the upper body. Pushups and dips are only effective if you do them on a daily basis. It is recommended that you perform at least 50 pushups and 50 dips to totally workout the upper body.
Most individuals find it difficult to achieve 50 pushups or dips at a go. The solution to this problem is to alternate the same number of pushups and dips until you hit your target. Start with 20 pushups followed by another set of 20 dips then 15 pushups followed by 15 dips. Finish your exercise with another set of 15 pushups then 15 dips. If the exercise is too hard, you can reduce the number of pushups and dips then increase them with time.
2. Interval squats
Squats require a small space just like pushups, in fact, you can do squats in your room. This exercise is simple but individuals with fatty tummy or heavier core tend to have a rough time. If you feel uncomfortable while squatting, don’t give up. Just practice slowly and take longer breaks until your weight starts to reduce. It is recommended that you perform several one minute sets with a 30 seconds break to make the exercise effective.
3. 5 minute Abs
These exercises target your core and they are perfect for those individuals with a heavy mid-bottom. They increase both breathing and heart rate, thus keeping your cardio muscles fit. You should alternate double crunches, scissors, single leg crunches, and other Abs exercises to effectively work out the core.
However, if you are really struggling with your body weight, Abs exercises may not be enough. You should focus on energy intensive and cardio exercises which are good at weight loss. You might consider undertaking a Power 90 Extreme (P90X) home workout program which comprises of various sets of exercises and a diet plan.
P90X program involves a combination of simple exercises including pull-ups, squats, pushups, biceps curls, cardio exercises, vertical leaps, yoga and many more. You can see this review if you want to know some of the most effective P90X workout routines. This training program needs a small space and you can do it in your house without the help of a trainer. P90X workout plan enables you to achieve a full body workout which cuts excess fat and gives you a perfect body shape within a few weeks.
4. Stair climbs or step ups
If your house has a staircase, you can use it to workout your lower body. You can achieve this by running up and down the stairs several times. Stair climbs are effective in exercising your lower body if you do it the right way. You just need to do three sets of 45 seconds each with a 30-second break between them. You might consider skipping some stairs if the exercise is too easy but be careful not to trip.
Those who don’t have stairs can perform step ups. This exercise involves placing one leg on a bench or a step while the other one remains on the ground. Then step up and down using the leg which is on the bench. You need to perform 3 sets of at least 15 step ups on each leg, with a half a minute break between each set. By the end of the exercise, the muscles in both legs will be fully worked out.
You can dedicate 20 minutes of your time to walking to keep your body fit. Some people prefer walking in nearby parks, but if there is none in your area, you can just walk along sidewalks in your neighborhood. This exercise is one of the easiest and you don’t need any additional equipment to walk unless you are physically challenged. This exercise targets muscles in your lower body and core at the same time.
A perfect workout routine is the one which targets various parts of the body without overworking some muscle groups. If you can’t find time for the gym, you can carry out various simple exercises which can keep you physically fit. Some of the exercises include walking, Abs, squats, Stair climbs and pushups.