Don't be despondent when you're at home and can't go to the gym. You can do a great home workout, both cardio and strength training, even if you don't have fancy equipment ready. However, take care of your health by warming up before the workout and then doing a cool down so that you don't get injured.
Method 1 of 3: Strength training without equipment from the gym
Step 1. Train your strength in your arms and shoulders with push-ups
This is a classic upper body strength exercise that you can do anywhere. To start, kneel on the mat or floor and bring your feet and knees together. Extend your stomach out and prop yourself up on your palms. The hands are shoulder width apart and in line with your shoulders. Stand up your toes and keep your legs closed. Tense your core and keep your back straight as you push yourself off the floor with your arms until your elbows are straight. Then slowly lower yourself back to the floor.
- Your stomach shouldn't touch the floor before you push yourself back up.
- Start by doing three sets of ten repetitions each. As you find yourself finding pushups easier over time, you can do more repetitions per set.
- If you can't do full pushups yet, put your knees and shins on the floor and just push your upper body up. This allows you to build up the strength you need in your upper body to do a full push-up.
Step 2. Strengthen your shoulders and back with contralateral limb raises
This fancy-sounding exercise is easy and works your upper body, back, and hips. Lie flat on the floor or a mat. Extend your legs backwards. Your toes point back as well. Extend your arms straight in front of you. The palms of the hands point towards each other. Exhale and contract your core. Then, as you inhale, slowly raise your arm a few inches off the floor. Exhale as you slowly lower yourself back down. Now do the exercise with the other arm.
Keep your back, hips, and head as still as possible during the exercise
Step 3. Strengthen your torso with some planks
Planks are a great core exercise. They're more effective and easier than push-ups. For a proper plank, lie down on the floor or on a mat. Place your palms on the floor, shoulder-width apart. Make your shoulders as broad as possible to include your back and core. Push yourself straight up from your arms and prop yourself up on your toes so that your entire torso and legs are off the floor. Keep your legs and back as straight as possible. Hold this position for 20 to 60 seconds.
- Don't forget to breathe! Inhale through your nose and out through your mouth during the plank.
- Slowly lower yourself back down. Gently bring yourself back to the starting position when you're done.
Do you want to train your abs? Try this ten minute workout that involves doing some powerful core exercises:
Step 4. Exercise your buttocks and core with Frog Bridges
Frog Bridges strengthen your buttocks, abs and lower back. Lie on your back. Put the soles of your feet together. Let your knees fall outward into the "frog legs" position. Tense your buttocks and abs. Slowly lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Then hold this position for a few seconds and tense your buttocks before slowly lowering yourself back to the floor.
- Repeat this movement for 30 seconds.
- Breathe in and out throughout the exercise.
Step 5. Exercise your legs and bottom with lunges
Lunges are a good dynamic stretch, but they also strengthen your lower body and legs. First, put your feet together, then pull your shoulders down and back. Tense your torso and keep your back straight. Slowly lift one foot and take a step forward into the Deep Lunge. The other leg is behind you and both knees are bent. When you step forward, touch the ground with your heel first. Now push yourself up from your front leg to come back to the starting position.
- When you go into the lungs, you are lowering your hips straight down instead of pushing them forward. Don't tumble or lean from side to side.
- Tighten your thighs and buttocks as you return to the starting position.
Step 6. Train your calves with heel raises
Heel raises strengthen and tone your lower legs. Stand in front of a chair or dresser for a simple standing heel raise. Grab the chair from behind or put your hand on the dresser. Then slowly get up on your toes. Keep your knees and back straight. Then slowly lower yourself back down on your heels.
- Do two sets of 10-15 reps each.
- You can also go from the heel raise to the squat to train your calves and thighs.
Step 7. Use water bottles or milk jugs as weights
If you need an extra challenge, train with the help of a water bottle or milk can. Depending on your fitness and well-being level, you can fill the jug with more or less liquid. Try these exercises:
- Lunges with milk can. Hold a jug or two in your hands. Let them hang on the side of your body and do lunges as you normally would.
- Calf raises with milk can. While standing, hold a jug in each hand and slowly rise up on your tiptoes. Hold this position for two seconds, then lower yourself back down.
- Squats with a milk can. Sit on a chair and hold the milk jug between your thighs with both hands. Your feet are flat on the floor. Stand up slowly. Push yourself up from your heels. Tense your buttocks. Then slowly come back to the starting position. Push yourself back up as soon as your buttocks touch the chair.
Step 8. Motivate yourself with videos about weight training
If you feel lost without a coach or personal trainer by your side, workout videos can be a good substitute. Look on YouTube for videos that show different muscle groups being exercised. You can also look for a video for strength or flexibility training, like:
Alternatively, you can use apps that guide you through a strength training session, such as JEFIT, StrongLifts 5X5 or GAIN Fitness Cross Trainer
Method 2 of 3: Cardio at home
Step 1. Warm up with gentle movements for five to six minutes
Before your home cardio workout, do a warm-up to get your blood pumping and your muscles to warm up. Try this warmup:
- March in place for three minutes. Lift your legs and add your arms. Go forward first and then backward.
- Stretch your fists in front of you while standing. Alternately place one heel in front of you on the floor for 60 seconds. Do 60 heel digs in 60 seconds.
- Stand up straight and alternately bring one knee to the opposite hand. Do this for 30 seconds. Try to do a total of 30 knee lifts.
- Do two sets of ten repetitions of shoulder rolls. The arms hang loosely to the side of the body. You now roll your shoulders five times forwards and five times backwards. Repeat. You can even run in place.
- Stand your knees shoulder-width apart. Extend your arms straight in front of you. The back stays straight. Bend your knees to gradually lower yourself four inches and then gradually come back up. Repeat ten times.
This is just a suggestion for a warm-up. You can find many warm-up videos on YouTube or use an app like 5 Minute WARM UP to guide you through the warm-up.
Step 2. Do two sets of 15 to 24 rocket jumps each
Rocket jumps are fun and a great way to start a workout. Stand your feet hip-width apart and bend your knees slightly. Bend forward and put your hands on your thighs. Then jump and stretch your whole body. Reach for the stars with your hands. Land gently, come back to the starting position and jump again. Repeat 15 to 24 times. Rest for a minute or two and do another set.
- If this exercise gets too easy over time, challenge yourself by starting in a deeper squat. You can also hold a light weight or a water bottle in your hands centered in front of your chest and lift it over your head as you jump.
- Then walk or jog in place for 15 to 45 seconds.
Step 3. Move your whole body with two sets of star jumps
Star jumps are very similar to jumping jacks, but you don't do them until you are in the air. At the beginning, your feet are hip-width apart and your knees are slightly bent. Let your arms hang at the sides of your body. Jump up and straighten your arms and legs so that your body looks like a star. Your feet are apart and your arms are slightly stretched to the side. When you land, bring your feet together and drop your hands to the side. Repeat this exercise 15 to 24 times. Take a short rest and do 15 to 24 more jumps.
If you want to train your core as well, tense your abdominal muscles and keep your back straight
Step 4. Exercise your lower body with squats
Squats are a good cardio exercise and help tone your back, legs, and the back of your body. At the beginning of the squat, your feet are shoulder-width apart. Extend your arms straight in front of you and bend your knees. Keep your back straight. Slowly lower yourself until your knees are almost at a right angle and your thighs are parallel to the floor. Then slowly go back to the starting position.
- The knees must not protrude over the toes.
- Then loosen your legs by walking or jogging in place for 15 to 45 seconds.
Step 5. Exercise your arms and legs with two sets of tap backs
This is a fun workout that feels a bit like a dance move. Stand up straight and step back with your right foot while swinging your arms in front of your body. Then repeat this movement with the other leg. Switch legs fluently 15 to 24 times. Then rest for a moment and do another sentence.
- Keep your shoulders and hips aligned and look straight ahead. Make sure your front knee is not protruding over your toes while you bring your leg backwards.
- Then, walk or jog in place for 15 to 45 seconds.
- You can make this exercise more difficult by jumping while switching legs. Do not straighten your knees or you will injure yourself on landing.
Step 6. Do some burpees
Start standing. Then go into the squat and place your hands on the floor in front of you. Jump your feet into the push-up. Then jump forward again into the squat. Then jump straight up and grab the stars with both hands. Do two sets of 15 to 24 repetitions each.
If a complete burpee is very difficult for you, then don't do the push-up, just jump straight up from the squat. You can also get up slowly instead of jumping into the final position
Did you know?
According to fitness experts, burpees are one of the best full-body exercises that you can easily do at home.
Step 7. Cool down with some gentle stretches
After your workout, do a cooldown for at least five minutes so your heart can slowly calm down. Slowly jog in place for a few minutes. Then, relax your muscles with some light stretches or yoga. For example, you can do this here:
- Stretch your glutes. Lie on your back. Bring both knees to your chest. Then place your right leg over your left leg. Grab your left thigh with both hands and pull your knee closer to your chest. Hold this position for ten to 15 seconds before switching sides.
- Stretch your hamstrings. Lie flat on your back and bend your knees. Grasp one leg in the hollow of the knee with both hands. Pull the leg straight towards you. Hold this for ten to 15 seconds, then switch sides.
- Sit down. Keep your back straight and your feet together in the "butterfly" position. Then slowly lower your thighs to the floor. Hold this position for ten to 15 seconds, then let it go.
- Stretch your calves by alternately stepping forward with one foot while extending the other leg behind you. Hold this for ten to 15 seconds on each side.
- Lie on one side and bring your knees together. Grab the top foot behind your back and pull it towards your buttocks. Touch your butt with your heel. Hold this position for ten to 15 seconds. Then turn around and repeat on the other side.
Step 8. Go outside for a change
If you go outside, it will lift the mood and the sport will be more fun. If you can get outside, walk, jog, or plan other cardio activities. For example, you can do this here:
- Take a brisk walk or jog around the block or around the neighborhood.
- Ride a bike.
- Jump rope or on a trampoline in the garden.
- Do some gardening, such as pulling weeds, sweeping up leaves, or mowing lawns.
Step 9. Watch a cardio warmup video if that helps
If you watch a coach or instructor workout, you may find it easier to find a good pace and a start into the workout. There are some nice videos on YouTube or the U. K. National Health Service:
Some apps have timed cardio workouts that you can participate in. Try apps like HIIT & Cardio Workout by Fitify, Daily Cardio Workout or Cardio Workout: Home Cardio Trainer
Method 3 of 3: A healthy training plan for the home
Step 1. Create a training plan
A plan is a better way to stay on the ball. Exercise at the same time every day for a week. It then becomes a habit.
- Pick specific days and times to exercise. For example, do your strength training every Monday and Friday at 7:00 a.m.
- Don't get mad at yourself if you fail a day or two. It takes time to get used to a new routine. Setbacks are part of it. Just get back on track.
You can even plan to hold your workout during another activity that you do regularly. For example, plan your half-hour aerobic workout while watching your favorite TV show!
Step 2. Do at least 150 minutes of moderate cardio per week
How you should exercise depends, of course, on factors like your fitness goals, age, and health, but doctors recommend that most adults do about 30 minutes of moderate cardio five days a week. Alternatively, do 75 minutes of vigorous cardio per week (or 15 minutes a day, five days a week).
- "Moderate" cardio is brisk walking or light jogging, cycling at less than 10 mph, or doing household or gardening work that involves a lot of physical activity, such as weeding or vacuuming.
- "High-intensity" cardio are running, an uphill hike, cycling at more than 16 km / h or jumping rope.
- It doesn't matter if you don't achieve these goals right away. If you are not used to cardio, gradually spend more and more time with it and slowly intensify your training. For example, start with a ten-minute walk around the block or through your neighborhood and do this three times a week. Work your way up to jogging for 30 minutes a day.
Step 3. Do weight training at least twice a week
In strength training, you work with (or against) resistance (such as with weights, resistance bands, or your body weight) to build muscle mass. Do weight training at least two days a week. Train all major muscle groups.
- During your workout, repeat each exercise twelve to 15 times per set. You gradually do more repetitions or work with more resistance (e.g. heavier weights) as you get stronger.
- Strength training exercises include planks, pushups, weight lifting, or exercises with resistance bands.
- Take a break at least two days a week and recover between strength workouts. Otherwise you could injure yourself.
Step 4. Stretch to become more flexible
Stretching is great for loosening up muscles and joints, and preventing sore muscles and pain. For best results, stretch when your muscles are already warm (e.g. after a cardio workout or strength training session). Do each stretch three to five times per workout.
- Dynamic stretches are fluid movements that you don't hold for more than a few seconds. This includes lunges and kicks. Unlike traditional static stretches, you can also use them to warm up before exercising.
- Hold static stretches for ten to 30 seconds. They are good for lengthening your muscles and increasing your range of motion. Examples are toe touches, wall pushes, and hamstring stretches where your foot is on a chair or step.
Step 5. Warm up at the beginning of each workout and then do a cool down
This is important to prevent injuries and to put less strain on your heart. Before the actual workout, get your blood pumping with a light warm-up of five to ten minutes. Walk, jog slowly, or do some push-ups. After your workout, do a cool down, like a relaxed five-minute walk and light stretches.
- If you want to train more intensely, warm up a little longer. For example, warm up for ten to 20 minutes instead of five if you want to run fast.
- Bring your heart rate below 120 beats per minute while cooldown. If you don't have a heart rate monitor, you can measure your heart rate by feeling your pulse and looking at a wristwatch or stopwatch.
Step 6. Drink water to keep from becoming dehydrated
It is easy to become dehydrated when exercising. Maintain your strength and replace the fluid that you have sweated out by drinking half a liter to a full liter of water for every 60 minutes of exercise. If it's hot or you sweat a lot, you need to drink more.
- It's best to drink in the break between sentences. If you're doing two sets of 20 squats, drink water after the first and last 20 repetitions.
- If it's very hot or humid, or if you exercise intensely or for a long time (e.g. over an hour), have a sports drink to replace the lost electrolytes.
- After exercising, drink enough water to keep from becoming dehydrated. Alternatively, drink a nutritious shake or smoothie, eat juicy fruit or vegetables, or a soup to replace the lost fluids.
Step 7. Train at home in a safe and comfortable place
You don't need a lot of space for your home workout, but enough to be able to move without bumping into or injuring yourself. Move furniture that might be in the way, such as chairs or coffee tables. Place a mat on the floor to protect yourself (and the floor) while exercising.
Exercise in a cool, well-ventilated room because you will breathe heavily and sweat a lot. If you can't open a window, turn on a fan to let the air circulate
Step 8. Wear comfortable clothes in which you can move around easily
Clothes go a long way in how comfortable you feel while exercising. Choose breathable and loose or flexible clothing that does not restrict your freedom of movement. If you sweat a lot, wear fabrics that wick away moisture, such as polyester or polypropylene.
- If you want to train outside, dress appropriately for the weather. Wear light-colored clothing and thin fabrics when it's hot outside. Wear darker colors and layers in cool weather.
- Wear a well-fitting sports bra that will provide comfort and support when you have large breasts.
Step 9. Take part in workout challenges for even more fun
Fitness challenges give you a defined goal and make your workouts more exciting. Promise friends that you will do a 30-day plank challenge or run three miles in a row for the first time in your life. If you've been around for a few weeks, the training sessions during the challenge will become new habits.
Many of these fitness challenges don't train every part of your body. It's best to combine them with other exercises. A squat challenge is great for legs and buttocks, but doesn't train your upper body
Improve your workout with fitness challenge apps
You can also use fitness apps with challenges, such as the Apple Watch Fitness app, the Nike Run Club app or "Home Workout - No Equipment". These apps help you keep track of your progress towards the challenge goal. Some even have social networking features that you can use to compete with your friends.
- Don't get frustrated if you don't notice changes right away. It may take three to four weeks of consistent training before you see results.
- Exercise is more fun with a buddy. If you have a roommate, invite them to join you. This can be great for strengthening relationships with friends and family while doing good for your health.
- Listen to happy music to get in the mood for exercise.
- It is best to combine exercise with a healthy, balanced diet. Give your body energy by eating lots of fruits and vegetables, whole grains, lean protein (like fish, chicken breasts, and peas and beans), and healthy fats (like nuts, grains, fish, and vegetable oils).