Tired of not finding time to go to the gym? Worried about maintaining a healthy life from home? Don’t worry! In this article, we will teach you how to exercise at home effectively and conveniently so that you can stay fit and healthy. Discover the exercises you can do with just a mat and a pair of dumbbells. You don’t need to spend a lot of money to stay in shape. Plus, we’ll provide you with helpful tips to get the most out of your home workout. Read on to find out how to exercise at home effectively!
10 exercises to do at home without the need for equipment
If you don’t have access to a gym or don’t have equipment at home, don’t worry. There are many exercises you can do with your own body weight to stay in shape. Here are 10 exercises you can do at home with no equipment required:
Squats: Stand with your feet shoulder-width apart and slowly lower yourself as if you were going to sit in a chair. Keep your back straight and your abs tight. Return to the starting position and repeat.
Pushups: Get into a plank position with your hands shoulder-width apart. Slowly lower your body until your chest touches the floor, then return to the starting position.
Iron: Get into a plank position with your forearms flat on the floor and your elbows under your shoulders. Keep your body straight and your abs tight.
ABS: Lie on your back with your knees bent and feet flat on the floor. Raise your head and shoulders off the ground, then slowly lower yourself.
Strides: Stand with your feet shoulder-width apart and step forward with one leg. Slowly lower down until the knee of the back leg almost touches the ground, then return to the starting position. Do it again with the other leg.
Burpees: Stand with your feet shoulder-width apart. Squat down and place your hands on the ground. Jump back to get into a plank position, then jump forward to return to the starting position. Jump up with your arms outstretched to complete the exercise.
climbers: Get into a plank position with your hands shoulder-width apart. Bring one knee to your chest, then return to the starting position. Do it again with the other leg.
8. Tricep Pushups: Get into a plank position with your hands together under your chest. Slowly lower your body until your elbows form a 90-degree angle, then return to the starting position.
9. Jumping Jacks: Stand with your feet together and jump forward with one leg while the other is left behind. Alternate legs with each jump.
10. Calf Raises: Stand with your feet shoulder-width apart and lift your heels off the ground. Hold the position for a few seconds and then slowly lower yourself.
Exercise routine for beginners at home
basic exercises
The exercise routine for beginners should start with basic exercises that allow the body to adapt to physical exertion. Exercises like the jumping jack, squats, lunges, and planks can be a good starting option. A minimum of 3 series of 10 repetitions must be performed for each exercise.
Muscular strength
Once the basic exercises have been done, it’s time to incorporate exercises that involve muscle strength. Pull-ups, push-ups, and dumbbell rows are good options for working your major muscle groups. It is recommended to do 3 series of 8 repetitions for each exercise, increasing the number of repetitions week by week.
stretching
The routine cannot end without stretching. These are important to prevent injury and improve flexibility. Leg, arm, and back stretches should be done slowly and steadily to ensure that the muscles and joints are stretched correctly.
Yoga exercises to do at home
Yoga is an ancient practice originating in India that unites the mind, body and spirit through the realization of postures or asanas and conscious breathing. Doing yoga at home is a great way to improve flexibility, strength, and relaxation without the need for equipment.
downward facing dog
This is a very popular pose that helps strengthen the muscles of the back, arms, and legs. To do it, get into a quadruped position with your hands and feet flat on the floor, and lift your hips up to form an inverted V. Hold the position for a few seconds and then return to the starting position. Repeat several times.
warrior stance II
This pose is ideal for working the muscles of the legs and back, as well as for improving balance and concentration. To do it, start in mountain pose, with your feet together and your hands at your sides. Then take a long step back with one leg and turn your foot out. Bend the knee of the front leg and extend the arms out to the sides. Hold the pose for a few seconds, then switch legs.
How to create a workout space at home
If you want to exercise at home, it is important to have a dedicated space for it. Here are some tips for creating a workout space at home:
Choose a room or large space
The ideal is to choose a large space in which you can move easily. If you don’t have a room available, you can use a part of the living room or the garage. The important thing is that you have enough space to carry out the exercises and that you can place the necessary elements for it.
Look for training basics
You don’t need to spend a lot of money on equipment to train at home. With some basic elements you can do a wide variety of exercises. Some recommended items are: dumbbells, elastic band, yoga ball or fitball, mat and a pull-up bar.
Make sure you have a good vibe
To train at home it is important to have a good environment that motivates you to exercise. Place a plant, paint the space with motivating colors or place a mirror on the wall to see your progress. You can also play music to create a pleasant environment.
Creating a training space at home can be very simple and cheap. Follow these tips and turn your home into a place where you can exercise and take care of your health.
cardio exercises to do at home
Cardio is a type of exercise that increases your heart rate and helps burn calories. Although many people associate cardio with running or walking on a treadmill, there are other ways to do cardio exercises at home without the need for equipment.
Jumping exercises:
Jumping exercises like jump rope, jumping jacks, and high knee jumps are a great way to get cardio at home without equipment. These exercises are intense and can improve heart rate and stamina. To start, you can do three 30-second sets of each exercise with a 15-second rest between each set.
dance exercises:
Dancing is a fun way to get cardio at home. You can find dance videos online and follow the routine while listening to your favorite music. Dancing is not only a great cardiovascular exercise, but it can also improve balance and coordination. A 30-minute dance session can burn around 200 calories.
Stair exercises:
If you have a ladder at home, you can use it for cardio exercises. You can walk up and down the stairs at a brisk pace for 30 seconds, rest for 15 seconds, and repeat the series three times. Stair exercises are great for raising your heart rate and toning your legs.
Remember that before doing any exercise you must warm up properly to avoid injury. You can do some light stretching and walk or jog in place for a few minutes. Stay well hydrated and listen to your body to avoid overdoing it and injuring yourself.
How to stay motivated to exercise at home
Staying motivated to exercise at home can be a challenge, especially if you’re feeling tired or stressed. Here are some tips to help keep you motivated:
Set achievable goals
It is important to set achievable and realistic goals. Once you’ve reached a goal, you can set a new goal and keep moving forward. Goals can be short-term or long-term, and they must be specific and measurable.
Find a training partner
Finding a training partner can be a great way to stay motivated. You can schedule workouts together and cheer each other on. If you can’t find someone to train with you in person, consider joining online groups or virtual training programs.
Create a routine and stick to it
Creating an exercise routine and sticking to it can be a great way to stay motivated to exercise at home. You can even create a calendar and mark the days you exercised to keep track. Plus, once it becomes a routine, you’re more likely to stick with it for the long haul.
Vary your workouts
Vary your workouts to prevent them from becoming monotonous and boring. Try to incorporate different types of exercises, such as cardio, strength, and yoga. You can also change the order in which you do your exercises to keep things interesting.
Tips to avoid injuries when exercising at home
Exercising at home is an excellent option to stay in shape, especially at times when you cannot attend a gym. However, it is important to take into account some considerations to avoid injuries.
pre-heating
Before beginning any type of exercise, it is essential to carry out a proper warm-up. Make sure to stretch or move gently and slowly for at least 5-10 minutes to avoid muscle injury.
Use the correct technique
It is essential to execute the exercises correctly to avoid injuries. If you’re not sure how to do a certain exercise, do your research and practice with a personal trainer or fitness instructor before trying it at home. Also, make sure to maintain proper posture and not push yourself too hard to avoid back or neck injuries.
Don’t overexert yourself
It’s important to know when to stop and not push your body too hard. In this way, you will avoid muscle and joint injuries. If you feel pain or discomfort, stop immediately and wait to recover before continuing the activity.
Use safe training equipment
If you use home training equipment, make sure it’s in good condition and safe. Check the equipment regularly for any damage or wear. Also, be sure to use the equipment properly and following the manufacturer’s recommendations.
By following these tips, you can enjoy the benefits of exercising at home without worrying about injuries. Remember to listen to your body and adapt your training to your needs and limitations.