A busy schedule and hectic lifestyle sometimes do not allow us to maintain an active fitness routine, so doing a workout at home can be a convenient option. But the first thing that clicks in our mind after thinking about doing exercise at home is “How Can we do a workout at home without using or with less Gym Equipment’s”? And the answer is YES you can do an effective workout at home without using any or less equipment’s, all you need is motivation and proper knowledge. Motivation is something, which you have to develop on your own and knowledge can be gathered from various sources, and this article focuses on the same.
20 Minutes Workout Plan – A Must do at home
Start with a 20 minutes exercise routine initially and later on you can extend the time according to your zeal and capabilities. A simple workout plan that can help you in maintaining an active lifestyle is discussed below:
START WITH WARM-UP (approximately 3 mins)
Start the routine by doing rotations, these rotations help in preparing the body for exercise. Follow the sequence starting from neck rotations (clockwise and anticlockwise), shoulder rotations (both ways), back twisting (both sides), toe touch, leg swing, hip rotation, knee-fold and ankle rotations (both ways). A warm-up done in an elaborate way will help your body to get ready for a good workout. So, don’t skip these.
1) PUSH-UPS (5-Minute Workout)
Push-ups involve the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Push-ups are one of the basic exercises for strength building.
You should try and do at least 3 sets of 10 reps each with rest of 30-35 seconds. A properly done push-up can help you in strengthening your abs, chest and shoulders muscles that too without using any equipment.
2) JUMPING JACKS (2-Minute Workout)
Try to do 50-60 reps each in 3 sets with rest of around 30 seconds. The heart rate is increased while performing jumping jacks, which increases the amount of blood and oxygen that reaches the muscles.
Jumping jacks helps in improving the stamina of the body and its overall endurance level. You can start with the above-mentioned pace and slowly with time, you can increase the repetitions and number of sets.
3)SQUATS ( 3-Minute Workout)
Squats are a full body vital exercise that strengths your bones, ligaments, and tendons primarily focusing on thighs, hips, and buttocks. A squat also strengthens your core. There are many variations of squats but let’s stick to its basic form as of now.
3 sets of 15-20 reps each are recommended for everyone. Though you can vary the number of reps depending upon on your stamina but try to limit the number initially as beginners can encounter fatigue as leg muscles are one of the largest muscles of the body and overusing them can be painful.
4) PLANK (2-Minute Workout)
One of the most recommended and popular workout to do at home is Plank. It strengthens abdominals, back, and shoulders. Plank helps in reducing belly fat, improve flexibility and balance and in many cases, it helps in dealing with back pain.
Try to hold a plank for 2 minutes at least, you may feel discomfort initially but it depends on your will that for how long you can make it. An individual has achieved a world record of approximately 8 hours, so if he can do it for 8 hours, then even you can set your targets high, as you know that it is possible.
5) STRETCHING AND COOL DOWN (5-Minute Workout)
Many of us do not give proper importance to this section of a workout, wherever you do workout it does not matter, but a proper warm-up and cool down are crucial parts of a workout. In the end try to do proper stretching’s especially stretch your back, shoulders, triceps, biceps, and your legs. Relax and let your body cool down properly, the only put your workout to rest. Abdominals, back, and shoulders.
So now you have a certain amount of knowledge about how to carry out a workout at home without or with a few types of equipment. But you have to work really hard for the other important criteria to get fulfilled i.e. MOTIVATION, so come on guys let’s get started as fitness is not a destination but a journey. So enjoy this journey at the place you love the most” your HOME”!!
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