Questions:
“I’m too busy to get to the gym.”
“Can I get good results working out at home?”
“Can I build muscle at home without stepping in a gym?”
Answer:
The fact is that there are tons of home bodyweight workouts with no conventional equipment that could get you in good body shape. And it’s never too late to get focused on fitness and become the one you want to be.
But let’s be honest here. You must feel tough sometimes by thinking that you will not grow your muscle as fast as those gym dwellers with fancy equipment. Actually, you don’t need to get panic. You will grow all the same by using the right methods! So, there is NO excuse for not exercising yourself at all.
Check out the TOP 5 exercises below and start your journey of building whole body muscle at home!
- Squats
A. Basic squat
To perform a deep and healthy squat, start with your feet shoulder width apart. Stick your butt back out, bend your knees and lower your body as if you were “sitting” in a chair. Keep your weight on your heels.
Remember not to bend forward at your waist, because that will increase the stress on your spine and throw you off balance. For beginners, you can extend your arms parallel to the ground for added balance.
Pause, and then push yourself back up to the starting position. For Gym Rat, bodyweight squats can be performed in different ways, like sumo squats, jump squats to raise the intensity and break through a plateau.
B. Jump squat
Stand with your feet shoulder-width apart, then start jump and come down into a classic squat position with your thighs slightly higher than your knees.
C. Sumo squat
Stand with your feet wide, keep toes outpointing out at an even greater angle. Lower your body deeply and sit back until your inner thigh adductors. Then stand back up to the starting position.
2. Plank
Planks are a phenomenal exercise to work your entire core, as they build isometric strength to help you get a tighter tummy, a stronger back and a better posture.
A. Basic Plank
To do a perfect one, get in push-up position and keep your spine neutral. Instead of placing your palms on the ground, press your body weight onto your forearms. Tighten your body in a straight line and squeeze your stomach muscle to increase the intensity. Hold this position for 60 seconds, then rest and do 3 sets in total.
B. Side Plank
The concept is similar to a basic plank, which can tighten your whole body in a straight line from head to toe. Press your left(right) hand into a mat and turn your body with your knees straight. Upper body on your left(right) elbow and forearm, extend your right hand and keep your body like “T”.
3. Push-Up
Push-ups are the original upper body workout that helps to work your arms, shoulders and chest. Lie on the mat, place your hands wider than shoulder-width apart, and your feet should be shoulder width apart as well. Then descend until your chest almost touches the ground.
For a muscle builder without equipment, push-ups may be his best friend! The most effective way to build muscle is to do the exercise slowly with fewer reps. For variations, you can set your feet at a bench or a chair in order to press more on your chest muscle, or bring hands closer to increase the resistance and target the arms more.
4. Lunge
Lunges are one of the most popular bodyweight exercises that can help you develop your legs strength and endurance.
Keep your upper body straight with feet hip-width apart and shoulders back. Take a big step forward with one leg and shift weight forward to heel. Lower your hips until both knees are bent at about 90-degree angle, and then straighten yourself by pushing yourself back up to your starting position. Remember not to push too far. Keep your front knee above your ankle.
5. Burpee
Burpees work multiple muscle groups and will give you a cardiovascular workout. Whether you are a beginner or a seasoned athlete, the burpee is a really good challenge for you.
Get into a squat position and put your hands on the ground directly in front of you. Next jump as high as you can with your hands in the air. As you come down on the floor, kick your feet back quickly into a push-up position. Then repeat the whole process.
If the single bodyweight exercise is not enough for you, try to mix them and create a circuit training plan! For example:
- 60 seconds PLANK
- 4 sets of 10 reps slow PUSHUPS
- 4 sets of 10 reps SQUATS
- 3 sets of 10 reps JUMP SQUATS
- 60 seconds SIDE PLANK
- 3 sets of 10 reps BURPEES
Whether you’re looking for beginner workouts or you’re already a serious exercise addict, get KeepTrainer — Fitness Training APP to find more daily circuit training workouts and GET IN SHAPE NOW!
