How to Workout at Home Without Equipment
Forking over hundreds of dollars for a gym membership or investing in fancy machines for your home are steps toward your goal of getting in shape, but they won't do the workout for you. Nor will medicine balls, stretchy bands or dumbbells. Your body is the only piece of exercise equipment you need, to achieve a fun, challenging and invigorating workout. Look beyond boring pushup and crunch routines and have fun getting in shape right at home.
Instructions
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Stretch in the superman pose. Lie flat on your stomach on the floor (use a yoga mat if you prefer) with your legs extended. Reach your arms overhead with your palms facing each other. Contract your abdominal muscles and slowly lift your legs and arms without rotating. Hold the position for five seconds, then inhale and lower your legs and arms back down to the floor. Repeat this stretch five to 10 times. Superman targets the back, hips and shoulders.
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Lie on your back for the next move: the windshield wiper. Bend your knees and raise your legs until your thighs are above your hips. Extend your arms to your sides with your palms to the floor. Lower your legs to the left as far as possible. Keep your right shoulder on the floor. Bring your legs back to center and do the same on the other side. Alternate until you have done eight to 12 repetitions on each side.
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Tone arms and shoulders with isometric exercises. Raise your arms out in front of you, tighten your arm muscles and draw your shoulder blades back. Count slowly to 20. Raise your arms to the side, tighten your muscles and draw your shoulder blades back toward your spine. Again, count slowly to 20. Raise your arms out behind you, tightening your muscles. Draw your shoulder blades back and hold while you count to 20.
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Work your abs with the bicycle maneuver. Lie on the floor with your hands behind your head. Bring your knees to a 45-degree angle. Touch your left elbow to your right knee, then your right elbow to your left knee as if pedaling a bicycle. Complete 10 to 12 repetitions.
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Jump rope and run up and down stairs in your home or apartment building for cardio training. If you don't have a rope, imitate the motion of jumping rope and rotate your wrists in time with your jumps. Jumping rope burns about 750 calories per hour--more than any other popular exercise except running, according to a National Institutes of Health study quoted by CBS News.
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Tips & Warnings
Most adults need at least 30 minutes of moderate physical activity at least five days per week, according to the National Institutes of Health.
If you are over 35 and have been inactive for several years, consult your physician before beginning an exercise regimen, says The President's Council on Physical Fitness and Sports. Other conditions that indicate a need for medical clearance are high blood pressure, heart trouble, family history of early stroke or heart attack deaths, frequent dizzy spells, extreme breathlessness after mild exertion, arthritis or other bone problems and severe muscular, ligament or tendon problems.
References
- CBSNews.com: Just Jump And Burn Calories
- American Council on Exercise: Supermans
- Exercise: A Guide from the National Institute on Aging and NASA
- MedlinePlus: Exercise and Physical Fitness
- The President's Council on Physical Fitness and Sports: Publications
- That's Fit: A Great Way to Tone Without Weights: Try Isometrics
Resources
- Photo Credit fitness image by Tomasz Wojnarowicz from Fotolia.com
