Home Workouts That Require Little To No Equipment

The novel coronavirus forced the closure of several social amenities around the world, including gyms. Without a definite end to the pandemic, there’s uncertainty about when you might resume your fitness routine. Although this situation sucks, you can still achieve your body goals with home workouts. Most fitness enthusiasts are already taking part in rejuvenating morning runs. If you don’t fancy leaving your house, there’s always a workout you can perform in the comfort of your home.

7 Effective home workouts to keep you healthy

You don’t need expensive gym equipment to perform the following home workouts:

1. Yoga

With its origins in ancient India, Yoga is a tried and tested workout system that’s thousands of years old. Religious yoga has several variations due to the various Hindu spiritual practices it’s associated with. Yoga, as a form of exercise, has been refined to become one of the world’s most sought after home workouts.

Its famous postures, also known as Asanas, provide various benefits to your body. Other than weight reduction, they increase body flexibility, cardio health, and metabolism. Yoga also improves muscle strength and overall energy.

Yoga is perfect for home workouts

Although Yoga exists in different forms, they all operate under the same principles. Exercise-specific types include Hatha, Ashtanga, Vinyasa, Iyengar, Yin, and Power Yoga. Some like Hatha are gentle, while others like Ashtanga are more athletic. Youtube has several useful Yoga channels. Yoga With Adriene is one of the most popular

2. HIIT home workouts

High-Intensity Interval Training (HIIT) focuses on intense, short term exercises followed by less complicated recovery periods. If performed consistently, these home workouts are effective at reducing whole-body fat, improving cardiovascular fitness, and increasing brainpower.

You can incorporate any form of exercise into HIIT, including strength training. Since it focuses mainly on cardio, there are several other exercises you can do at home. They include sprints, burpees, push-ups, bicycle kicks, jumping jacks, and Russian twists. HIIT exercise lengths can range from 20 to 45 minutes. Even for short workouts, the intensity produces favorable results in a relatively short period.

Shaun T is a celebrity instructor best known for the INSANITY workout, which needs zero gym equipment. His intense exercises are known to have even shorter intervals. After 10 minutes of non-stop action, you’re only allowed 30 seconds to take water. His other workouts are Focus T25, CIZE, and ROCKIN’ BODY.

3. Pilates

Named after Joseph Pilates, some people confuse this workout with Yoga. Pilates was developed in the 1920s with an emphasis on body toning and building strength. Yoga is a workout based on a philosophy, while pilates is strictly an exercise routine. There are two main types of pilates:

  1. Mat-based, which is suitable for home workouts because a mat is all you need. This is the form that’s sometimes confused with Yoga.
  2. Equipment based pilates. It consists of specialized equipment to help improve your form during workouts. They include a pilates mat (not to be confused with a Yoga mat), resistance bands, ankle weights, pilates ring, small weights, exercise ball, and ankle weights.

Among the many benefits of Pilates include improved posture from a strong flexible spine and stress relief. You can also use it as a gentler complement to more strenuous exercises.

4. Calisthenics

Developed in ancient Greece, calisthenics is another form of exercise that needs minimal to zero equipment. It relies mainly on your body weight to perform activities that build strength, flexibility, coordination, and endurance. Although it can be done entirely without equipment, you can incorporate items such as exercise balls, pull up bars, and jump ropes.

Calisthenics home workouts incorporate exercises such as burpees, push-ups, planks, crunches, dips, sit-ups, squats, and leg raises. Some countries include calisthenics equipment in outdoor parks. They’re more affordable and effective than fully equipped indoor gyms.

5. Dance home workouts

Musicians and professional dancers are some of the fittest people on the planet. Dancing is a natural body toning exercise that you also enjoy doing. You can conveniently do it in any part of the house. It, therefore, doesn’t come as a surprise that some professional instructors include choreography into fat burning workouts.

Zumba is one of the most popular dance-inspired exercises. This fitness routine is heavily influenced by Latin American rhythms, including salsa, merengue, cumbia, and reggaeton. It’s a trademark of Zumba Fitness, LLC, which licenses instructors. Other than the beats mentioned above, it draws inspiration from several dance styles. They include soca, samba, flamenco, chachacha, tango, and mambo.

Zumba is a dance-inspired fitness routine

There are home workouts for various popular music genres around the world, such as hip-hop, Bollywood music, and street dance. Dancing’s natural movements utilize all of your body’s muscle groups. Other than a toned figure, you’ll benefit from a better heart rate, flexibility, and cardiovascular endurance.

6. Barre

Also known as ballet barre, this fitness routine combines moves from ballet, yoga, pilates, dance, and strength training. It’s an effective body sculpting workout that’s convenient for all age groups. You can either do it with zero equipment or use affordable items such as exercise balls, small weights, yoga straps, and resistance bands.

Barre has several benefits other than weight loss and lean muscles. They include endurance, flexibility, balance, and stability. It’s also linked to reduced stress and a positive work-life balance.

7. Martial arts workouts

Billy Blanks’ Tae Bo popularized martial arts workouts in the 1990s. Other home workouts infuse aspects of kickboxing, Muay Thai, Karate, Jiu-Jitsu, and boxing drills. The best part? Most of them don’t need any equipment since martial arts focus on optimizing your body for self defense.

Mixed Martial Arts (MMA) derives most of its moves from Muay Thai and other Asian combat sports. The drills required for flexibility, speed, and strength transform your body into a toned figure. One of the advantages of martial arts is the ability to give smaller and leaner fighters an advantage over taller and bulkier opponents.

Martial arts moves can be adapted for home workouts

Final thoughts

Given all the home workouts discussed above, you have no excuse for not keeping fit as you wait for your favorite gym to re-open. YouTube has several videos that extensively cover each exercise routine. There are also countless iOS and Android apps that show you step-by-step instructions. Remember, a healthy diet is essential to the success of every workout.