Can you make a home gym without equipment? What are the top bodyweight workout at home?
What are some no equipment workout to do in a home gym without equipment? Here are some of the home fitness tips that does not cost any money!
Can you make a home gym without equipment? What are the top fitness workout out to do at home?
Most people around the world are trying to find a way to build a good home gym without spending money. The most common way to build a home gym is just to use your body weight and your own body.
An effective home gym that doesn’t break the bank. With a little bit of effort and creativity, you can build a home gym that can be used for exercise.
In fact if you choose to do only bodyweight workouts, you should not spend anything at all.
But on the safe side, I would suggest that you get soft gym mats if you do jumping exercises like squat jumps, snatches etc.
Key points for selecting your room for home gym for bodyweight exercises with no gym equipment!
Gyming at home can be tough if you are doing workout routines with heavy weights regularly at a commercial gym.
If you are not into buying equipment to do exercises with weights then you would have to change your exercise drills to suit your home gym.
- Pick a room that is large enough to move around. Perhaps a room with 12 feet by 10 feet.
- Pick a room with windows to have enough airflow.
- Have enough natural and artificial lights.
- Use a yoga mat if you do yoga. If you do exercises like burpees then get gym floor mats made from rubber.
- You might need some workout charts which consist only of bodyweight exercises.
There is a list of workouts below related to strength training exercises.
Home Workout exercises to add to your home workout routine!
Here are the easiest and most effective compound movements that you should do at home.
Your home fitness should have these exercises all the time.
Pushup
Pushups are one of the most popular exercises for working out at home. They can help improve your strength, endurance, and flexibility.
3 sets of 25 sounds like a good number to me. But do not worry if you can only do 3 sets of 10 at the beginning.
Additionally, pushups are an effective exercise for building upper-body muscle mass.
A variation like the elevated pike pushup is a more challenging version of the standard pushup. By elevating your feet on a bench or step, you make this move more difficult. It’s a good beginner-style pushup to help you build shoulder strength.
But be wary of your form otherwise your shoulder might hurt.
Squat
Squatting is an extremely important exercise to add to your home workout routine.
The squat is the king of all exercises.
It can be done by both beginners and advanced users, and it has a variety of benefits for overall fitness. Squatting helps you develop strong muscular legs and core muscles, as well as increase the range of motion in your hips and thighs.
Jumping lunges
Jumping lunges are a great exercise because they work multiple areas of your body at once.
This is a dynamic exercise which you should do on a soft floor to protect your knees more.
You will increase your strength and fitness level quickly by doing jumping lunges.
Jumping lunges are done fast and have intensity so they will burn calories faster. Lunges are a great way to work on your legs and increase your cardio.
Lunges are a great exercise to improve your balance and coordination. They can be performed with or without weights, depending on your desired intensity level.
Additionally, lunges help strengthen your glutes, hamstrings, and quads.
Side plank with Leg lift
Side plank with hip abduction is an effective way to work your entire core.
After getting into the side plank position lift your leg up. DO not over lift and bend you leg.
Your leg should be in a straight line with your body.
This will train your stabilizer muscles and core.
Bridge
The bridge is a great exercise to strengthen the core, the glutes and posterior chain muscles.
It can be performed with one or two legs lifted at the same time, and it is best done by lying on your back with your feet flat on the floor and legs bent at 90 degrees.
If you sit and work all day then you should do glute bridges.
To do a bridge, drive both heels into the ground while extending through the hips, straightening your legs into a bridge position.
Hold for two seconds before lowering back to starting position. Repeat for the desired number of reps.
You can keep your feet elevated on a bed and chair to an elevated glute bridge as well, this is more challenging though.
Mountain climber
Mountain climbers are a great way to get your heart rate up and work your abs.
They can be progressed and regressed in a variety of ways, making them great for all fitness levels.
Mountain climbers are a combination of burpees and planks, which makes them an excellent cardio challenge.
To do them, start in a high plank position with your hands stacked underneath your shoulders.
Hold your plank and bring your right knee in toward the chest, then switch to bring your left knee in toward the chest.
Doing this fast will burn a lot of calories.
Dead Bugs
Dead bug is a great exercise for working your abdominal muscles as it targets both the outer core muscles and the transverse abdominis — the deepest core muscles, which sit underneath the internal and external obliques and rectus abdominis.
It also targets the spinal erectors, which help stabilize the spine and support the lower back.
Many love dead bugs for their versatility and ease of doing for your core muscles.
Benefits of a Full Body Workout Without Weights
Save Money
When you worout at home then you do not pay gym membership. And since when you are making a gym with no equipment thus you do not pay for them as well.
Thus you save a lot of money which you can use for buying good food to fuel yourself.
home gym setup ideas and costs
Joint Friendly
Bodyweight training is a great way to train if you have joint pain.
With heavy weights our joints often suffer a lot and starts paining.
This allows for higher training volumes and frequency, which can lead to better results.
Builds Muscle & Burns Fat
Bodyweight training is a great way to build muscle and burn fat simultaneously.
If you do HIIT style workout and AMRAP for your sets then you will build muscle and burn fat easily.
Best Home Exercise Equipment For Weight Loss
Ideal for ALL Fitness Levels
Bodyweight workouts are ideal for anyone and everyone because they can be scaled up or down in difficulty and complexity depending on your own individual skill and strength levels.
Do as many reps or sets possible and slowly raise the bar. You will gradually become stronger and leaner.
Bodyweight training makes them perfect for people who are just starting out with fitness, as well as those who have a lot of experience and want to challenge themselves further.
If you are feeling more adventurous then callisthenics is a great way to train because it is suitable for advanced fitness levels.
You can make serious fitness gains by adding jumps to your bodyweight workout.
Best Exercise Equipment for Small Spaces
Ease of doing workouts!
There are many reasons why training at home gym without equipment.
- You do not need to count weight, rack weights or barbells etc.
- You don’t have to spend time getting dressed and driving to the gym.
- You can talk to your family members while working out since your gym in in your home.
Finally, there’s no need to wait for a piece of equipment; you can start your workout immediately.
