The best ‘no equipment’ exercises for a home workout to lose weight include beginner routines such as bridge, chair squat, knee pushup, stationary lunge, plank to downward dog, straight-leg donkey kick, bird dog, forearm hinge, and more. Additionally, you can try marching in place, single leg stand, dancing to music, arm circles, supine snow angel exercise, trunk rotation, and air squats.
For a full body workout, include exercises like chest press, one-arm row, overhead press, hammer curl on one leg, kickback, deadlift, squat, and lunge. These home exercises are suitable for beginners and require no equipment. In today’s fast-paced world, finding time to hit the gym or attend fitness classes can be challenging.
Luckily, you can easily incorporate exercise into your daily routine by doing home workouts. Not only do they save time and money, but they also provide a convenient way to stay active and maintain a healthy lifestyle. Whether you are a beginner or an experienced exerciser, there are a variety of effective exercises that you can do at home without any equipment. We will explore some of the best ‘no equipment’ exercises that you can include in your home workout routine to lose weight and improve your overall fitness. So, let’s dive in and discover the key exercises that will help you achieve your fitness goals from the comfort of your own home.
Beginner Routine: No Equipment Exercises To Lose Weight
Lose weight with this beginner routine that includes a variety of no equipment exercises for a home workout. Try movements like bridge, chair squat, knee pushup, stationary lunge, plank to downward dog, and more. Get fit and active without needing any special equipment.
Bridge
Chair Squat
Knee Pushup
Stationary Lunge
Plank To Downward Dog
Straight-leg Donkey Kick
Bird Dog
Forearm Hinge
Squat And Drop Down
Jumping Press-up
| Exercise | Description |
|---|---|
| Bridge | Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, keeping your back straight, until your body forms a straight line from your shoulders to your knees. Hold for a few seconds and then lower back down. |
| Chair Squat | Stand in front of a chair with your feet hip-width apart. Lower your body down as if you’re sitting on the chair, keeping your knees behind your toes. Push back up to standing position. |
| Knee Pushup | Get on your hands and knees, with your hands slightly wider than shoulder-width apart. Lower your chest towards the ground by bending your elbows, keeping your body in a straight line. Push back up to starting position. |
| Stationary Lunge | Stand with your feet hip-width apart. Take a step forward with one foot and bend both knees to lower your body down. Push back up to starting position and repeat on the other side. |
| Plank to Downward Dog | Start in a plank position with your hands directly under your shoulders. Push your hips up and back, lifting your tailbone towards the ceiling, to form an upside-down V shape. Return to plank position and repeat. |
| Straight-Leg Donkey Kick | Start on all fours, with your hands directly under your shoulders and knees under your hips. Lift one leg straight up behind you, squeezing your glutes, and then lower back down. Repeat with the other leg. |
| Bird Dog | Start on all fours, with your hands directly under your shoulders and knees under your hips. Extend one arm and the opposite leg out straight, keeping your back flat. Return to starting position and repeat with the other arm and leg. |
| Forearm Hinge | Start in a plank position on your forearms, with your elbows directly under your shoulders. Push your body up onto your hands, one hand at a time, and then lower back down to the starting position. |
| Squat and Drop Down | Stand with your feet shoulder-width apart. Squat down, placing both hands on the floor between your feet. Jump your feet back into the top of a press-up, and then lower your hips down towards the floor. Push back up to starting position. |
| Jumping Press-Up | Start in a plank position with your hands directly under your shoulders. Lower your chest towards the ground, and then push up explosively, lifting your hands off the ground. Land softly and immediately lower back down into a push-up. |
Credit: www.healthline.com
Beginner Exercises For Working From Home
Get started on your home workout routine with these beginner exercises. From chair squats to plank to downward dog, these no-equipment exercises will help you stay active while working from home. Say goodbye to excuses and hello to a healthier lifestyle.
Full Body Workout Without Equipment
Here are some exercises for a full body workout without any equipment:
| Chest Press | One-Arm Row | Overhead Press |
| Hammer Curl on One Leg | Kickback | Deadlift |
| Squat | Lunge |
These exercises target different muscle groups and can be done at home without the need for any equipment. The chest press helps strengthen the chest muscles, while the one-arm row focuses on the back. The overhead press targets the shoulders and arms, and the hammer curl on one leg works the biceps while also engaging the leg muscles for balance.
The kickback exercise targets the triceps, while the deadlift is a great exercise for strengthening the lower back and legs. Squats and lunges are both effective lower body exercises that engage multiple muscle groups.
By incorporating these exercises into your home workout routine, you can achieve a full body workout without the need for any equipment.
Frequently Asked Questions For Exercises For Home Workout
What Is A Good Workout For Home?
A good workout for home includes exercises like bridge, chair squat, knee push-up, stationary lunge, and plank to downward dog. Other options are straight-leg donkey kick, bird dog, forearm hinge, squat, and drop down. For beginners, marching in place, single leg stand, dancing to music, and arm circles are great.
A full body workout may consist of chest press, one-arm row, overhead press, hammer curl on one leg, kickback, deadlift, squat, and lunge.
What Are The Big 5 Exercises At Home?
The big 5 exercises at home are bridge, chair squat, knee push-up, stationary lunge, and plank to downward dog. These exercises help in losing weight and can be done without any equipment.
What Exercises Can I Do While Working From Home?
Some exercises you can do while working from home include chair squats, knee pushups, stationary lunges, and planks. You can also try marching in place, dancing to music, and doing arm circles. For a full-body workout, consider chest presses, one-arm rows, squats, and lunges.
Keep yourself active and healthy with these home exercises.
What Are The 7 Exercises To Build Muscle?
The 7 exercises to build muscle are bridge, chair squat, knee pushup, stationary lunge, plank to downward dog, straight-leg donkey kick, and bird dog.
Conclusion
To achieve your fitness goals without stepping out of your house, incorporate these no-equipment exercises into your home workout routine. From beginner-friendly moves like chair squats and knee push-ups to full-body exercises like chest presses and squats, there are options for everyone.
Marching in place, arm circles, and trunk rotations are great for staying active while working from home. Remember to consult a professional before starting any exercise program. Stay dedicated, and you’ll see the results you desire in no time.