Diana Kelly Levey

Total Body Home Workouts That Don’t Require Equipment

home workout yoga women

January 12, 2018 | Categories:

Avoid crowds at the gym by getting fit in your living room.

I love group fitness classes—particularly cycling and dance classes—but the New Year masses can turn me off. I think it’s great that people are making steps to get healthier, and I hope their fitness resolutions stick; but I find that as a regular gym goer, this time of year can be a bit annoying. Waiting in line for cardio machines, jostling for space in a group exercise class (watch out for newbies during cardio kickboxing!) and thinking about all the germs being passed around on fitness equipment makes me want to add more home workouts into my routine.

Luckily, with a fast Internet connection, there are a ton of subscription services to try (like Beachbody On Demand, DailyBurn, Crunch Live, Yoga Download, FitFusion TV) and even free workout videos on YouTube.

Don’t own any fitness equipment (or don’t have the room for it)? No problem. You can still get a great workout just by using your own bodyweight. Search for workouts on those services above that are “no equipment,” or try these fitness expert-approved home workouts that don’t require a piece of equipment.

Here’s how to avoid gaining weight when working from home.

“For a solid workout, try these six exercises and aim for 15 to 20 minutes total, repeating the set after a short break,” suggests Chris Heuisler, the Global Run Concierge for Westin Hotels & Resorts.

8 Bridges: Start lying down on the floor, knees bent, feet flat on the floor and positioned as close to your butt as you can bring them. Squeezing your butt, curl your hips off the floor and hold for one count, then lower down. Your upper back will remain on the floor. Keep your abs tight.

8 Push-ups: You can do these on your knees or opt for a full push-up with arms extended. Challenge yourself to do regular push-ups!

8 Bodyweight squats: Start with feet slightly wider than hip-width apart. Raise arms in front of you for balance or place fingertips behind your head lightly. Sit back until you get to a 90-degree angle with your knees, keeping your chest up. Squeeze your glutes (butt muscles) every time you return to the standing position.

45-Second plank: Hold this on your forearms for a more challenging plank or with arms fully extended for an easier plank. Squeeze abs and your glutes.

8 Alternating Side Lunges: Stand with feet parallel about hip-width apart. Slowly step to the right while keeping your weight over your heels, both feet forward. Once the right foot is planted, bend at the hips, pushing them backwards while simultaneously shifting your weight towards the right foot. Your butt will sit back. Push off with the right foot and bring leg back to starting position. Alternate with the left leg.

8 Superman lifts: Lie on your belly, and then simultaneously lift your arms and legs at the same time a few inches off the ground (think of Superman flying through the air as your visual). Hold for a moment while squeezing your glutes.

Read the full article No Equipment Home Workouts on ApartmentTherapy.com.

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