Advertising
Advertising

Last Updated on March 30, 2021

12 Best At Home Workouts (No Equipment Needed)

12 Best At Home Workouts (No Equipment Needed)

Covid-19 has certainly made getting to the gym more difficult, but if we’re honest, it was difficult before, as well. Between tiring days at work, helping the kids with their homework, and maintaining a social life, where do you find time to squeeze in an hour or two at the gym? Sometimes, the only solution to maintaining your health and fitness rests on the best at home workout.

The good news is that it’s possible to train from home without any equipment and get fantastic results. As long as you’re pushing the body hard enough, you’re going to be fine. The bad news is that you may not know where to start.

There are a plethora of different training regimens out there, and it’s difficult to know which one is best for you, especially if you’re used to live classes or in-person workout programs.

This article will cover the 12 best at-home workouts that you can use for strength, High-Intensity Interval Training (HIIT), and mobility. There will be an exact breakdown of all the exercises, sets, reps, rest periods, and instructions required to stay fit, healthy, and happy while on lockdown.

The following sessions are broken down into beginner, intermediate, and advanced workouts to accommodate any experience level. They are all bodyweight exercises that can be combined into a full body workout to build strength while working out at home.

A thorough warm-up is also included to ensure that you don’t get injured. Please check each workout before you perform it to make sure that the exercises and movements don’t cause you any pain from previous or pre-existing injuries.

If you need help getting into the habit of working out at home, you can try Lifehack’s free 30-Day Resistance Band Workout Challenge.

Advertising

Read on to find the 12 best at-home workouts without equipment you can use to upgrade your strength, burn some calories, and improve your flexibility while training at home.

Warm-Up

Complete the warm-ups below for 5-6 minutes before each of the best at home workouts you’ll find below. Complete each exercise for a total of 15 seconds at a slow to moderate pace, and your body will be ready to jump into more intense exercises.

Repeat for 3-4 rounds, as this will help lubricate your joints, slowly elevate your heart rate, and get your body ready for exercise[1].

Dynamic Stretches

Complete the relevant dynamic stretches after your warm-up. For strength workouts, complete the stretches relevant to the session you’re about to partake in (e.g. upper body stretches before an upper-body workout).

For HIIT workouts, complete both the lower body and upper body dynamic stretches. For mobility workouts, you don’t need to do these.

Aim to do 15-20 reps on each side for 1 round.

Upper Body Dynamic Stretches:

Advertising

Lower Body Dynamic Stretches:

Strength Workouts

1. Upper-Body Strength Workout (Beginner)

This is one of the best at home workouts if you’re a beginner looking to build upper-body strength. Complete all exercises with 30-60 seconds rest between sets.

For exercises 2-6, use two water bottles to mimic weights. For exercise 7, you can use the couch or a chair to support yourself.

2. Abs Strength Workout (Beginner)

This bodyweight workout is great for building muscle tone in your abs. Complete all exercises with 30 seconds rest between sets, and use a yoga mat if you have one.

3. Leg Strength Workout (Beginner)

If you’re looking to add some strength to your legs, this is the best at home workout for that purpose. Complete all exercises with 30-60 seconds rest between sets. For exercises 3-4, you can use the sofa or a chair to support yourself.

4. Upper-Body Strength Workout (Advanced)

Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

For exercises 6-7, use two heavy water bottles if you don’t have weights available.

Advertising

5. Abs Strength Workout (Advanced)

If you need more core support and strength, this is the best at home workout for those who are already comfortable working out. Complete all exercises with 30-60 seconds rest between sets.

With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

6. Leg Strength Workout (Advanced)

Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

For exercises 4-6, use heavy water bottles if you don’t have weights available.

7. HIIT Workout (Beginner)

This is the best at home workout for those who are new to HIIT training. Complete all exercises for 30 seconds of work with 30 seconds of rest. Complete 4 rounds.

8. HIIT Workout (Intermediate)

Complete all exercises for 35 seconds of work with 25 seconds of rest. Complete 5-6 rounds.

9. HIIT Workout (Advanced)

If you’ve already been doing HIIT training for a while, this is one of the best at home workouts to keep you going. Complete all exercises for 45 seconds of work with 15 seconds of rest. Complete 7-8 rounds.

Advertising

Mobility Workouts

10. Upper Body Mobility Workout

Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

This workout will help improve flexibility in your upper body.

11. Lower Body Mobility Workout

If you need more flexibility in your hips and legs, this is the best at home workout for you. Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

This workout will help improve flexibility in your lower body.

12. Spinal Mobility Workout

Complete each exercise for 10 reps total, and do 2-3 sets. This workout will help improve your posture, alleviate lower back pain, and increase your flexibility.

It’s highly recommended if you’re an office worker that spends most of the day sitting.

Final Thoughts

These are the 12 best at home workouts that you can use to level up your body, torch some calories, and enhance your flexibility while at home. Give these a go, and you’ll be well on your way feeling fitter, healthier, and more productive after lockdown is over!

More Workouts You Can Do at Home

Featured photo credit: Scott Broome via unsplash.com

Reference

More by this author

Oliver Anwar

Fitness Entrepreneur, Health Consultant & Qualified Nutrition Coach

12 Best At Home Workouts (No Equipment Needed) resistance band exercises for legs 11 Resistance Band Exercises for Legs to Strengthen and Tone 15 Healthy Eating Tips from a Professional Health Coach

Trending in Exercise & Training

1 12 Best At Home Workouts (No Equipment Needed) 2 6 Best Fat Burning Exercises at Home to Push Your Limits 3 5-Day Workout Routine for Women to Get Strong and Toned 4 The Ultimate Workout Routine for Men (Tailored for Different Fitness Level) 5 Kettlebell Exercises: Benefits And 8 Effective Workouts

Read Next

Advertising
Advertising
Advertising

Last Updated on March 30, 2021

6 Best Fat Burning Exercises at Home to Push Your Limits

6 Best Fat Burning Exercises at Home to Push Your Limits

Gyms all over the world are re-opening, yet most people are put off by the various restrictions, risks, and the realization of not having so much time to dedicate to exercise anymore. Covid-19 has started a revolution within the fitness industry, and the new trend is all about at-home training. If you’re going to follow this trend, you’ll need to know some of the best fat burning exercises you can do at home.

Many busy people around the world don’t want to spend hours commuting and queueing outside of gyms, but the desire for a flat stomach is stronger than ever. If you want to maximize the little time you have to create a fat loss workout at home, check out these fat burning exercises.

The best workouts are always going to be those that consist of moves that engage multiple large muscle groups. You can easily take a simple, conventional toning move and turn it into something more efficient that gives you the most bang for your buck.

While it takes a lot of different kinds of training to reach well-rounded fitness (strength training, cardio, stretching, etc.), total body strength training and HIIT (high-intensity interval training) are best for burning off body fat quickly.

You’ll need to focus on cardio as well, so check out Lifehack’s free Simple Cardio Home Workout Plan to get started.

Apply this concept to the exercises that make up your routines, and they become dynamic, fat-burning workouts. Here are the best examples of exercises that consume a lot of energy and don’t require any equipment.

The Best Fat Burning Exercises at Home

1. Burpees

See the source image

    No cardio compilation would be complete without burpees. They challenge every part of your body and send your heart rate soaring in no time. All this adds up to an exercise that burns about 10 calories per minute[1].

    Assuming you’re doing between 10 and 20 repetitions every minute, this is one of the best fat burning exercises at home, or anywhere for that matter. You can torch even more calories by upping the pace. Just make sure you don’t let your form suffer!

    Advertising

    2. Jumping Lunges

    See the source image

      If you thought basic lunges were hard, you’ve never tried jump lunges before. This plyometric exercise strengthens all the same muscles, but it’ll also get your heart pounding in no time.

      To get started, simply lunge forward on your left leg as you bring your right arm forward and left arm back, elbows bent at 90-degree angles. From the lunge, jump straight into the air as you switch your arm and leg positions, then land with the opposite arm and leg in front. You’ll burn about 12 calories per minute, so you can really get in a good workout in a short amount of time.

      3. Jumping Squats

      See the source image
        Like with jump lunges, jump squats add a cardio element to a basic strengthening move. You’ll perform a bodyweight squat with your arms straight out in front of you, or bent with your hands behind your ears. At the bottom of the squat, , with your feet shoulder width apart, jump as high as you can, land with your knees slightly bent, then immediately sink into your next squat.

        This is one of the best fat burning exercises at home because it requires very little space and time, and it will build your leg and core strength in no time.

        4. Push-ups

        See the source image

          Push-ups are a total body exercise that are easily modified and can be made to be very challenging, even for the most avid exerciser. To make pushups easier, elevate your hands on a bench, counter-top, or against a wall.

          To make push-ups more difficult, elevate your feet. The higher the angle (with your hands on the ground), the more of your bodyweight you support. Also, you can increase the range of motion by elevating your hands on books, push up handles, or something similar.

          To burn more calories, you can also try plyometric push-ups, which involve pushing off your hands and hovering in the air for a moment at the top of the push-up. When talking about the best fat burning exercises at home, this one can’t stay off the list as it acts as a full body workout in itself. 

          Advertising

          5. Mountain Climbers

          See the source image

            Mountain climbers might win the award for most travel-friendly exercise because they require no equipment and take up hardly any space. On the flip side, they also deserve some recognition for being super challenging.

            A 150-pound person can expect to burn around 30 calories after three sets of 40 repetitions. You can easily incorporate any of these other moves to create a full workout, or simply go for as many sets as you can.

            6. Jumping Jacks

            See the source image

               

              This old-school warm-up is an effective form of cardio. The primary benefit of doing jumping jacks is that it elevates your heart rate. You breathe more deeply while jumping, which delivers oxygen to your bloodstream and, ultimately, to your muscles.

              In addition, you will also shake your lymphatic system and burn fat at a rapid rate[2], promoting weight loss. As extra challenge, do as many jumping jacks as possible for 10 seconds, rest for 10 seconds, then repeat the same routine for 20 seconds and 30 seconds.

              What to Do With These Exercises

              Each one of the above-mentioned fat burning exercises at home has the potential of consuming a lot of calories on its own. Pairing them or combining them can be an excellent way of creating a time-effective, fat-melting home workout.

              I have been coaching busy executives, moms, and dads for over a decade, and finding time-effective hotel room workouts has always been a skill of mine. In my experience with extremely busy clients all over the world, three types of routines give the best bang-for-your-buck results while also improving the rate of compliance (it’s useless to have the best routine if you don’t practice it).

              Advertising

              Let’s explore a few examples:

              Daily Walks

              This is the home fat-burning protocol baseline. It’s important to realize that no exercise routine will help you lose weight if you don’t make a point of getting your 10,000 daily steps.

              If you’re able to be out and about, aim to get 10,000 steps per day. Walking for at least 30 minutes serves as a great way to clear your head, manage stress, and keep fat gain to a minimum.

              This may not sound like a big deal, but getting around 10,000 steps per day may burn as many as 500 calories[3]. Taken over the week, that’s 3500 calories, or the same number of calories in a pound of fat.

              Walk in the morning, while doing meetings on the phone, after meals, or while you listen to podcasts. Walking time doesn’t need to be dead time.

              Bonus: When you go for your walks, press your tongue against the roof of your mouth and breathe through your nose. Nasal breathing has a ton of benefits including:

              • Better oxygen extraction, which can lead to more energy.
              • Maintain a balanced pH in your body.
              • Deep nasal breathing may decrease nerve activity in the sympathetic nervous system (fight or flight response).
              • Increase Nitric oxide, which can improve the flow of nutrients into your body, improve waste disposal, and regulate blood pressure.
              • Regulate workout intensity.
              • Mouth breathing accelerates water loss, which can accelerate dehydration.

              The Intermittent Training Protocol

              This protocol should be the base of your exercise program, and it takes virtually no time. Do this every day:

              Pick one of the above-mentioned exercises and perform it with perfect form, as fast as you can, for 30 seconds, totally cold. If you have stiff joints or previous injuries, scale down the jumping version of the exercise with the static one (example: switch jumping squats with regular squats).

              Repeat this 2-3 times a day, every day.

              Advertising

              In his book, The Immunity Code, Joel Greene explains how quickly performing an exercise totally cold and at a totally random time of the day will prime your body to learn that particular movement pattern, improving strength, metabolic rate (and fat loss), and joint health.

              The secret of maintaining a young body may as well be being able to sprint from zero to hero or squat as fast as you can without a second notice (as our ancestors might have been doing their whole life).

              This intermittent training protocol takes almost no time and has an insane cumulative effect. Think about it: 30 squats, three times a day, for seven days is 30 x 3 x 7 = 630 squats that likely equal 1000 calories burned and virtually zero time consumed. A great idea is to do your chosen exercise each time you hit the toilet in order not to forget about it.

              The 20-minute Hotel Room HIIT Workout

              If you can cut 20 minutes, one to four times per week, you’re up for a sweaty, fat burning blast with the above fat burning exercises at home, or, in this case, a hotel.

              To do this, pick 4 of the above-mentioned exercises, and do them as fast as you can for 60 seconds, then rest for 2 minutes.

              Example of a lower body + core day:

              • 1 minute of jumping jacks, rest 10 seconds
              • 1 minute of jump squats, rest 10 seconds
              • 1 minute of jump lunges, rest 10 seconds
              • 1 minute of mountain climbers, rest 2 minutes
              • Repeat 3-4 times

              Example of an upper body + core day:

              • 1 minute of jumping jacks, arms fully extended, rest 10 seconds
              • 1 minute of push-ups, rest 10 seconds
              • 1 minute of burpees, rest 10 seconds
              • 1 minute of mountain climbers, rest 2 minutes
              • Repeat 3-4 times

              Final Thoughts

              Over my 10+ years of experience as a trainer coaching TV celebrities, executives, CEOs, and a ton of average people looking for a great workout, I’ve learned that the only way to help people maintain a fitness routine is to create a fitness regime that can improve people’s lives rather than consume it.

              Going to the gym is great, but it’s a time-consuming activity, and it’s rarely a necessary one if your goal is to be lean, healthy, and energetic. Take the best fat burning exercises at home and turn them into the ultimate workout that will get you fit in no time.

              More on the Best Fat Burning Exercises

              Featured photo credit: Pavigym Prama via unsplash.com

              Reference

              Read Next