The Complete Guide to Home Workouts Without Equipment
| January 16, 2024
Do you need to ease back into exercise at home or add a home session to your weekly routine, but you lack equipment? No problem! In this article, we'll share our best tips for building a home workout routine without equipment.
The Key: Consistency
Firstly, if you want to get back in shape from home, note that consistency will be your best friend. Long and intense sessions aren't necessarily the best solution. Daily workouts of a few minutes (even as little as 7 minutes!) can be just as effective, even helping you build deep muscle strength. Most of the time, these exercises are a perfect mix of cardio and strength training.
Here are our favourite sessions:
- Workouts using your body weight with Runtastic;
- A quick home fitness program by 8FIT;
- Or for a more intense workout, you can check out Centr.
Your Smartphone - Your Best Coach
When you're starting out, it's not always easy to create a good sequence of exercises. The best thing to do is to follow online coaches through YouTube videos or specialised apps, where you can build a wealth of fitness knowledge, as long as you make sure it comes from reliable sources.
For sports enthusiasts, YouTube is a goldmine. You won't get bored; no matter what language you want to consume your content in, you'll find something you like. With a few keywords, you can find short or long sessions, intense or slower ones, suitable for all levels. The advantage of this? Once you've watched a few sessions, the algorithm will suggest new ones!
Here are our favourite accounts:
- 30-day Yoga challenges with Yoga with Adriene;
- With only light weights and resistance bands, you can tone your body by following Tone It Up;
- Or if you want a more scientific approach to take your training and nutrition to the next level, be sure to watch Jeff Nippard’s videos.
If you want to be more independent during your workouts, you can also download apps. Most of the time, they offer videos as well as guided workouts. With these, you won't need a timer, and most importantly, you can listen to the music you love!
Here are our favourite apps:
Freeletics: A variety of workout exercises based on your goal;
Nike Training Club: A wide selection of sports, from yoga to boxing to HIIT;
30 Days - Fitness Challenge: Choose your level and goal, and embark on a 30-day exercise journey Equipment-Free Activities.
When you're at home, some workouts are easier to practise than others without equipment. It's always easier to do push-ups than spend an hour spinning. Here are the best disciplines for you:
Strength training is straightforward to do alone and without equipment. You can easily create a full-body workout:
Legs: Squats, lunges, burpees;
Abs: Crunches, planks, oblique exercises;
Arms: Push-ups, dips, lateral movements.
Want to get your heart pumping? Cardio is a great way to burn calories without needing equipment. You can do a classic routine: Jumping jacks, high knees, butt kicks, side steps, mountain climbers, etc. You can also train your artistic side by taking dance fitness classes. We love POPSUGAR Fitness and Joe Wicks.
A newcomer in the fitness world, popularised by TikTok, Wall Pilates is a very easy discipline to practise at home. How does it work? Replace the resistance of the Reformer with the resistance of your wall. By searching for "Wall Pilates Workout" on TikTok or YouTube, you'll find a multitude of exercises to replicate. You'll even find month-long challenges to become an expert and strengthen your muscles.
Use What You Already Have at Home
If you feel the need for extra weight or a bit of resistance to enhance your workouts, here are some tips to replace fitness equipment with items you already have at home:
- A water bottle or a can instead of weights;
- Stairs for a step workout;
- A chair to make dips, push-ups, and squats more challenging;
- An old ball as a substitute for a fitness ball;
- Don't Forget to Recover!
The risk of training alone at home is forgetting to recover after the session. But it's essential to consider it to avoid injury and to stay consistent.
Stretching offers numerous physical benefits, improving flexibility, preventing injuries, promoting blood circulation, and reducing muscle stiffness. To get the most out of it, make sure to warm up before your session, practise static and dynamic stretches, breathe deeply, and target specific muscle groups based on your physical activity.
To wrap things up, give yourself a moment of relaxation and oxygenate your brain with some deep breathing exercises. You can use meditation apps like Calm. And for a change, Netflix can be your ally through the Meditation Guide they offer in partnership with Headspace.
And there you have it; you're all set to create your own home fitness studio. While we are on the topic of fitness, why not check out our article on the Major Fitness Trends of 2024 to get yourself ahead of the curve this year!