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Everyday exercise: How to work out at home without equipment

Flexibility, balance, and mobility

Strength and flexibility routines help balance, will reduce joint pain, and reduce the risk of falls.

Yoga, pilates, and tai chi are examples of flexibility exercises.

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Everyday exercise: How to work out at home without equipment

Everyday exercise: How to work out at home without equipment

https://www.bbc.com/sport/get-inspired/32416767

bbc.com

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Key Ideas

Cardio exercise

Exercise offers a whole host of benefits to health and well-being. Cardiovascular exercises aim to get your heart rate up and increase blood circulation.

Walking is a great way to get active. Another is the skipping rope, or to put on music and dance.

Strength & resistance exercises

Resistance and strength exercises can help strengthen your muscles. This is usually done on the spot and will not make you out of breath like cardio exercises.

Instead of using tools like weights or resistance bands, you can use tins of baked beans or bags of rice.

Flexibility, balance, and mobility

Strength and flexibility routines help balance, will reduce joint pain, and reduce the risk of falls.

Yoga, pilates, and tai chi are examples of flexibility exercises.

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Calisthenics

Calisthenics

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Get your body ready

Before you start doing any exercises, make sure you're all warmed up.
Do 5-10 minutes of cardio, just to get your heart rate up a bit.
Motivation tip: Listening to music can help you feel motivated throughout your workout.

Mountain climbers

Muscles worked: abs, obliques, quads, hamstrings, deltoids, biceps, triceps, and the chest.
Start off in the standard push up position. Pull your knees up to your chest, one at a time, in quick succession. You want to keep your body in a push-up position all the way through the exercise, so don't bob your hips up and down as you're tucking your legs in.  Do 20 seconds three times.

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The real benefits

Working out at home is a tricky concept and can be harder to execute when the couch is right there in your view.

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Home exercises can help

It's tough to build a lot of strength or otherwise make progress without the incremental weights you find at a gym, but a few inexpensive home tools and specific movements can go a long way.

It is important to ensure that you prioritize compound movements that work muscle systems, not individual muscles. You'll get a lot more done in less time if you focus on bigger movements - squat, bench, deadlift, row, overhead press.

Lower and upper body movements

Goblet squats and squat jumps are great for your lower body when you only have dumbbells. You could also try lunge variations, split squats, step-ups, and deadlift variations.

For your upper body, you could do some chest presses, pushups, row variations, curls, tricep extensions or pullups (if you have a pullup bar installed in a doorway.)

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