A lot of us do not have the time to hit the gym. But does that mean we do not want to bring about a change in our lifestyle?
Crunches
Well, absolutely not. There may be numerous reasons as to why going to the gym is not possible, but be rest assured, a home workout, that too without weights, can be as effective as a gym workout when it comes to losing weight. Obviously, the effort will have to be doubled but it can definitely work out. We have chalked out a home workout routine for those who do not have weights at their disposal. However some things that you will have to keep in mind are:
a) These are some basic exercises that can either target a particular area or your full body. You need to add a 30-45 minutes of cardio in the routine. Go for a walk or a jog, jump rope, or swim but cardio is a must.
b) These exercises will aim to help you lose weight. Bulking up or adding muscles is slightly difficult. You will have to change and incorporate weights if you wish to bulk up.
c) Diet is a must. Even if you do a 2 hours workout and then treat yourself with a large pizza, the workout was for nothing. Literally. So try and be as healthy as possible.
d) When you opt for a home workout, choose a room that is spacious, well ventilated and has a plug point for your favorite jam. Set the mood and you will never be out of energy.
e) The reps mentioned here are general and hence, has been set to the minimum that one must do. Feel free to add sets.
Let us get into an easy home workout that can be done without weights:
Exercise #1
Burpees
Instructions:
Step 1: Stand straight on the floor with your feet hip width apart.
Step 2: Bend your knees and get down in the squat position. Remember to keep your back straight and your arms by your side.
Step 3: Go down further to place your palms next to your feet such that your legs are between your arms.
Step 4: Push your legs back and get to the high plank position. Your arms must be straight and your body must form a straight line from your head to your heels.
Step 5: Bend your elbows and do a push-up.
Step 6: Pull your legs forward again and get back to the position where your legs are between your arms.
Step 7: Push through your feet and straighten your body to jump as high as possible. Keep your arms extended over your head.
Step 8: Land on your toes and get down to the squat position. Repeat.
Do this exercise for a minimum of 1 minute. You can go as long as 2 minutes.
Exercise #2
Plank
Instructions:
Step 1: Get down on your hands and knees. Push your legs back such that your arms are extended under your shoulder and your body is in a straight line. Do not push your hips up.
Step 2: Bend your elbows and place your forearms on the floor. Engage your abs and stay in this position for 2-3 minutes.
Exercise #3
Mountain Climber
Instructions:
Step 1: Get down on your hands and knees. Push your legs back such that your arms are extended under your shoulder and your body is in a straight line.
Step 2: Engage your abs, bend your left knee and pull it close to your chest. Push it back to the initial position and do the same motion for the other side. Repeat.
Do this exercise for 2 minutes and make sure to do quick motions.
Exercise #4
Squats
Instructions:
Step 1: Stand straight on the ground with your feet hip width apart. Keep your arms extended in front of you.
Step 2: Bend your knees, push your hips back and lower your body to get in the squat position. Go down until your thighs are parallel to the floor. Your knees must not go ahead of your ankles.
Step 3: Get back to the initial position and repeat.
Do 3 sets of 20 reps each.
Exercise #5
V-Ups
Instructions:
Step 1: Lie flat on the ground and keep your legs extended in front of you and your arms extended over your head.
Step 2: Engage your abs and lift your legs, head, shoulders and arms off the floor and bring them towards each other. Your body will look like a V at this point and you will be sitting on your hips.
Step 3: Lower them back down and repeat.
Do 2 sets of 20 reps each.
Exercise #6
Tricep Dips
Instructions:
Step 1: Sit on a chair and place your palms on the edge.
Step 2: Keep your back straight and extend your legs in front of you. Tip toe and lift your hips off the chair. Your legs must be straight and your heels must be on the ground. Do not bend your elbows at this point.
Step 3: Now, lower your body by bending your elbows. Go as low as possible without putting pressure on your shoulders.
Step 4: Get back to the initial position and repeat.
Do 2 sets of 20 reps each.
