If you think that you can only build muscles at gym or by using an equipment, then you are completely wrong. You don’t have to get gym membership to build that dream body or achieve fat loss goals. Since everybody is so busy in their work schedule and most of them don’t get the time to go to gym.
Below are some of the high intensity exercises that you can freely do them at your home without using any kind of equipment. The major weight that you would be using in these exercises is your own body weight, so you will be on safe side.
5 Home Exercises Without Equipment
Push ups is one of the best exercise that you can do at home at any time. It’s most common among athletes and physical trainers. Push ups works on your chest muscles and exercises triceps, shoulders and deltoids. Although there are many variations in push ups, you can first start with normal push up.
To start this exercise, lie down on the floor with your face down and place your hands at shoulder’s width. Hold your torso at arms level and feet on floor supporting the body. Now begin to lower yourself down until the chest comes close to the floor and then go back up slowly. Repeat for 20 reps in 2 sets.
Best exercise for lower body by using your body weight. You can easily do this exercise anywhere and use a chair to support yourself. Squats is good because it’s a compound exercise where you will be training different muscles in lower body.
To begin with stand straight on the floor and keep your hands at back of your head. Keep your chest out and abs tight in. Now slowly bend yourself by first using hips and then knees. Once you come down, go up using the same movement. Do about 18 reps in 2 sets.
Mountain climbers is very good for exercising your abdominal muscles. The form is very much similar to push ups and you can even use a chair or table for different variation. The movement is easy but it requires good balance.
To begin with start by lying on floor and take push up position. Your torso should be at arms level and start to move your left knee slightly ahead toward your chest. Then bring back the leg and move your right knee forward immediately. Do about 25 reps in 3 sets.
By doing planks you not only train your abs but also improves core strength. There are many variation in planks but most common is front plank. A normal plank is done by taking push up position and most commonly practiced by boxer and athletes.
Start this exercise by taking push up form on floor, place your forearms under the shoulders. Legs should be closely held on the floor. Now slowly raise your body upwards until the body ‘s alignment is straight. Then hold that position for 45-60 seconds, you can also increase the count.
It may sound easy but considerably the toughest exercise when you do more reps. It’s a full body exercise that you can do at home to increase your power, agility and endurance. First stand straight on the floor and bend down to take squat position.
Then slowly extend your legs back to take push up position, then again move forward to take squat position. Using that place, jump up as high as possible and then land back to floor safely. Repeat the same movement for 18 reps in 3 sets.