Written by James Cooper
Last Updated

If you want to get fit but you don’t want to shell out for an expensive gym membership and you haven’t got the room for a gym in your own home, don’t despair. You can still get fit with an at-home workout plan and without equipment. 

It’s not always practical to get to the gym or fit it in with your busy lifestyle but it is certainly possible to give yourself a good workout at home without requiring any expensive kit. You can do cardio and strength training in your at-home workout plan. 

If you are developing your workout you need to include several sections, including a warm-up and a cool-down so that you can get your body and muscles ready for exercise, and then relaxed afterward. These are both really important to avoid injury. 

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The types of exercises you choose to do in between, and how long you exercise for, will depend on how much time you have spare, how you are feeling, and which part of the body you want to focus on. You might have a core day, and a strength day, for example. 

 

The Warm-Up

For your warm-up, you want to start slowly with some gentle stretching and then move to more dynamic moves to get your blood flowing and your body moving, so you could try including some squats and jumping jacks in there to get you going. You will need to do several reps of each move, with rests in between, to get fully warmed up.

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The At-Home Workout Plan

Some examples of the types of exercise you might want to do, which require no equipment at all at home, include push-ups, lunges, squats, planks, and burpees. All of these are easy to do in a relatively small space if you have a mat to work on. You can start by doing one of each and build up to two of each and three of each as you get fitter. Challenge yourself but don’t hurt yourself by trying to do too much too quickly.

 

The Cool Down

For the cool-down section of your workout plan, you need to stretch out all those muscles again so try incorporating some yoga moves such as the downward-facing dog and the child’s pose. You need to do gentle stretches to calm your body down again after the workout.

 

What are the Best Core Exercises at Home?

If you want to work on specific areas of your body it’s still possible to do that without any equipment and from the comfort of your own home, so if you are looking for core exercises at home that is easy to include as part of your workout plan. 

Keeping your core strong is important because it protects your back from injury and helps to keep your whole-body mobile no matter what you are doing. Our core gives us balance and strength across our entire being. 

If you want to focus on your core, you can try adding core exercises to the end of your overall workout, or you can do a core day and focus on that area totally. If you feel any discomfort or pain while doing core exercises you should stop and check your position is correct. 

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Doing these types of exercises shouldn’t cause you any pain in your back so if you do have any problems stop doing them and it might be worth asking for medical advice before continuing as you don’t want to injure yourself. 

 

So, some of the core exercises you can do at home include the plank and variations of the plank, crunches, sit-ups, pull-ups, mountain climbers, and others. You could also try some yoga and Pilates moves as Pilates, in particular, is very focused on developing a strong core and neither of these practices requires any equipment.

 

Is it Possible to Do Weight Training at Home?

Even if you don’t have any actual fitness weights at home you are still able to do strength training in your own home if you use your imagination. It might not be quite as effective as lifting weights at the gym, but it will help to maintain your muscles and fitness levels. 

The types of exercises you need to focus on for strength training at home are those which make your muscles work hard such as holding positions for a length of time. Strength training doesn’t always require extra weights. Plank positions, for example, can work well. 

To focus on strength training you need to warm up your body, perhaps by running on the spot to get the blood moving, and then you can try exercises such as pull-ups, squats, leg deadlifts, and push-ups. All of these can be done without weights and will help improve your strength. 

You need to aim to do around three sets of each exercise, with rests in between, don’t try to keep going until you collapse as you won’t want to do it again. You need to have enough energy to complete all the reps and still be fine. Don’t try to push yourself too hard, too fast. 

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You can either incorporate these moves into your overall at-home workout plan, or you could have dedicated strength days, but these exercises will help to improve and maintain your physical fitness as well as making you feel better and healthier, which is good for mental wellbeing as well. 

 

Conclusion

If you want to work out at home without any intrusive equipment filling up your bedroom or living room, the good news is, you can. There are plenty of exercises and routines you can do simply using a yoga mat or even on your carpet, which will help you to stay fit and healthy. 

Whether you are focussing on your abs, strengthening your core, or trying to increase your overall body strength, it is perfectly possible to do it all at home, with persistence and determination. All you need is your own at-home workout plan.  

 

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