Exercises That Can Be Done Anywhere
Working out at home has become the main staple of my fitness routine. Nowadays, people are busier than ever, and finding time to go to the gym can become nearly impossible. There are so many exercises that can be done in the comfort of your own home, that a gym membership is no longer a necessity to workout. The great thing is you don't need a lot of room to do these exercises! They can be done at home, in a hotel room, garage, or wherever you find yourself at a given point in time.
Pushups - The staple of any home based workout. Pushups are a classic exercise that engages your chest, shoulders, triceps and core muscles. There are also many different varieties, such as diamond pushups (hands close together so your index fingers and thumbs form a diamond), hands wider than shoulder width apart, decline pushups (elevate your feet using a chair, box, etc.), and military pushups (hands are in by your pectoral muscles). What I like to do is perform as many pushups as I can for a certain time period, such as 1 minute, and then try to beat that number in the next set.
Wall Squats - A very effective lower body exercise. Pretend like you’re sitting in a chair, with your back up against a wall. Now hold that position for 1 minute. Trust me; you'll start to feel the burn in your legs! You can always increase or decrease the time as necessary.
Plank - This exercise works your core muscles, and there are a couple different variations. For beginners, start in a pushup positions, with a flat back, and hold this position for 1 minute. A more advanced variation is to put your forearms on the floor, instead of using your hands.
Pushup Up/Downs - This exercise is really all you need, as it works a large number of muscle groups at once. Stand upright, then bend down, place your hands on the floor and simultaneously jump your feet backward. You should now be in a pushup position. Do a pushup, jump your feet back up toward your chest, stand up and reach your arms straight over your head. That's one repetition. As you become more comfortable with the exercise, speed up your tempo. I like to see how many I can do in a specific time frame, and then try to beat that number. Or you can shoot for a specific number of reps, such as 10 - 15.
Bodyweight Squats and Lunges - If you don't have weights nearby, you can simply use your bodyweight and increase the number of repetitions you perform.
High Knees - This is a very effective cardio workout that can be done when you don't have a lot of room. I follow the 20 - 10 model in doing high knees, as in, go as hard as you can for 20 seconds, rest for 10 seconds, and repeat. I do them for a total of 4 minutes, but you can modify the time based on what type of shape you're in. Simply run in place, lifting your knees up to your waist. Intensity is very important here; go as hard as you can for the full 20 seconds and then rest. This is also great for getting a lot of work in, in a short period of time. You can substitute high knees for any number of exercises, such as butt kicks, mountain climbers, or jumping jacks, just to name a few.
Squat Jumps - Get into a squat position, with your legs forming a 90 degree angle, and then jump up as high as you can. Once you land, go back into the squat position and repeat.
These are just a few exercises that can be done at home, without any equipment. They really can be done anywhere, so there aren't any excuses. The key is intensity, if you put the effort into the workout; you're more likely to see results!