Maintain Your New Year's Fitness Goal with Home Exercises
In these pandemic times, many of us have found ourselves spending more time at home. If you're one of those seeking effective, short, and equipment-free home workouts to improve overall health, look no further! Bodyweight exercises are ideal for beginners as they use your own weight for resistance, require no gear, and can be done anywhere.
### A Simple, Effective Beginner Bodyweight Workout (Approx. 20 minutes)
Warm-up is crucial, so here's a simple sequence to get you started:
1. Arm circles - 30 seconds 2. March in place - 1 minute 3. Bodyweight squats - 1 minute 4. Deep breaths and shoulder rolls - 30 seconds
Our main workout consists of 6 exercises, which you should repeat 2-3 rounds:
1. Bodyweight Squats (12 reps): Strengthen glutes, quads, and hamstrings. Keep your chest up and knees aligned. 2. Knee Push-ups (10 reps): Build upper body strength. With support to ease into full push-ups, this exercise targets chest, shoulders, and triceps. 3. Glute Bridges (15 reps): Activate glutes and core muscles. Lie on your back, feet flat, lift hips toward the ceiling. 4. Bird Dog (10 reps per side): Enhance core stability and balance. On all fours, extend opposite arm and leg. 5. Wall Sit (Hold for 30 seconds): Work thighs and glutes by sitting against a wall as if on an invisible chair. 6. Standing Marches (30 seconds): Keep your heart rate up and engage your core.
Cooling down and stretching is equally important. Here's a 2-minute sequence to wind down:
1. Cat-cow stretch 2. Standing quad stretch 3. Seated forward fold 4. Deep breathing
### Benefits & Tips:
This routine targets all major muscle groups and builds foundational strength, balance, and mobility without any equipment. Start with 2 rounds and gradually increase to 3 as you gain endurance. Focus on form to prevent injury, especially during squats and push-ups.
If you're short on time, a 10-minute full-body routine like the one by Chris Heria is also effective. For those who prefer a more relaxed pace, the Epic Life 7-Minute Workout offers a graphic or video format.
### Why Bodyweight Workouts?
No gym, no equipment, no intimidation. Bodyweight workouts improve strength, cardiovascular health, and flexibility. They're easy to modify and scale as fitness improves.
To make your workout more enjoyable, consider watching a TV show while going through the exercises. Remember to prioritise the stretching portion of your workout, as it can help you feel so much better.
For those starting from scratch, we've got you covered with a list of 9 No Equipment Leg Workout Exercises and 8 No Equipment Arm Exercises. You can unsubscribe from our email list at any time.
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Stay healthy and active!
In this simple, equipment-free home workout, you can practice arm circles, deep breaths, and shoulder rolls as part of your lifestyle and health-and-wellness regimen. The fitness-and-exercise routine includes six bodyweight exercises that target major muscle groups, such as squats, push-ups, glute bridges, bird dogs, wall sits, and standing marches, which contribute to strength, balance, and mobility for your home-and-garden activities.
