Easy No-equipment Workouts You Perform At Home
Did you skip your exercise regime because you didn’t have the time to go to the gym in Rhodes? Or maybe you didn’t feel like visiting the gym?
Most people skip the workouts at home, thinking that it might not be efficient without the gym equipment. You’ll be surprised to know leveraging your body weight can be as effective as a gym workout.
All you need to grab is a water bottle, yoga mat, your determination, and make some space. When your body weight is used correctly against gravity, it acts as a powerful strength training machine helping you burn calories and build muscles.
You can even practice these workouts at any gym near Rhodes.
In this writeup, we’ve curated the best no equipment home workouts for the days you don’t feel like hitting the gym.
If you’re visiting a gym in Rhodes, you can discuss the exercise routine with your instructor.
Beginner Home Workout
The routine involves a full-body workout plan.
No-jumping March
The march helps to warm up your entire body. Perform it for 30-60 seconds
Bridges
This simple exercise helps you to warm up your body and activate the core.
Lie in faceup or supine position with knees bent and feet positioned flat on the floor. Place your arm on the sides, fully extended. Fully extend your hips and back off from the ground. Return back to the starting posture and repeat.
Chair Squat
Chair squat is a modified form of squats for beginners. You’ll need a chair for performing an exercise. Perform a standard squat hinging your hips, bending your knees, and slowly sitting down until your buttocks touch the chair. Come back up and repeat.
In case you feel any leg discomfort inform your fitness Rhodes gym instructor.
Knee Pushup
Another strength-building modified exercise. Hold a usual pushup position. Now bend your knees to touch the floor. Your body weight gets distributed on your arms and knees.
You can use towel cushioning to prevent your knee from getting hurt.
Standing Lunges
Perform normal lunges. However, instead of moving forward or backward, you remain in the same position.
Plank To Downward Dog Position
Position your body on a high plank. Now raise your hip to form a triangular dog position, fully extending your arms. Come back to the high plan position.
Straight Leg Donkey Kick
Build your glute muscles with a straight leg donkey kick. Get on all four. /now kick out your right leg squeezing your buttocks. Repeat with the other leg.
Forearm Plank
Hold a plank position with your back straight. This exercise conditions your full body muscles, especially the core. Hold for 30 seconds.
Bicycle Crunch
This exercise is excellent for building and toning your abs. Lie in a supine position. Now start cycling with your legs, touching your knees with the opposite elbows.
Intermediate Home Workout
- March
- Jumping Jacks
- Squat
- Pushups
- Walking Lunges
- Mountain Climbers
- Dead Bug
- Side Plank
You can perform these exercises even at a gym in Rhodes as part of your full-body strength training regime before starting with the weights.
Advanced Home Workout
- March
- Jumping Squats
- Burpees with Pushups
- Runner Crunch
- Single-Leg Tricep Drip
- Plank Jacks
You can discuss these workouts with your fitness instructor at a gym near Rhodes to form compound exercises that are even more effective.
It’s okay to skip your gym for a few days. But you can still keep grinding!
- CF9965One of the exciting things about health and fitness is that everyone you meet or ask an opinion is an expert.
For example, if you are doing cardio, they will explain the benefits of weight training. If you are lifting weights, they will start counting the benefits of aerobics. If you work out at home, they will state the benefits of joining a gym for health and fitness in Rhodes.
Everyone has their facts when it comes to health and fitness. The main problem is we believe in those myths they consider as facts.
How about busting some common health and fitness myth bubbles and checking out the facts?
Stay tuned!
Women should do other exercises than men.
Though you might believe that Women are from Venus and Men are from Mars, both belong to the same planet when it comes to health and fitness. Both sexes have the same body structure, except for different hormonal things.
So their muscle strength might be different, but it does not mean that they should follow other workout routines.
Many women believe that if they lift more weights, it will bulk them up. It is not true.
Women can't achieve extraordinary muscle growth without some chemical assistance as women have lower testosterone levels. So, women will not be able to lift the weight, similar to what men lift. However, it does not mean that they should not lift weights.
Always stretch before exercising.
Even some fitness enthusiasts and health professionals will believe that it is a fact. Most people stretch because someone advised them to do it. Stretching does help to elongate muscles and help prevent injury, but when you stretch before a workout session, it will weaken the muscle by at least 30%. It might increase the chance of injury. Stretch only after the workout session and not before it.
I can reduce fat in one area.
"I just want to reduce my belly fat."
"I want to reduce fat from my thighs and butts. It is the reason I have joined this studio for fitness in Rhodes."
These are some conversations you might have heard at the gym. However, spot reduction does not work. No matter how many crunches you do to reduce your belly fat, you will never have abs like your friend, who has 8% body fat compared to your 20% body fat.
You need to perform various intense fat-burning exercises such as squats, dips, pull-downs, deadlifts, and others to reduce belly fat.
Fat burns on an empty stomach
It might be true technically. When you exercise in the morning, your body is deprived of nutrients and uses fat stores. However, experts believe that it is not the right approach. When you work out on an empty stomach, it will burn more muscle, and your whole purpose of any fat-loss diet will be defeated.
Shakes are great for weight loss.
Most of the shakes available in the market are full of cheap protein, vitamins, sugar, and colouring agents. Though they are not bad for you, they will not serve the core purpose. You should instead aim for whole foods with more fiber that keeps you feeling satisfied.
Also, whole foods require your digestive system to work hard. So, your metabolism will stay up. If you love shakes, go for whey protein shakes available in the market.
No need to join a gym
It is an entirely wrong approach that must be burst. There are some superior benefits of joining the gym. But do not forget to warm up before exercising First of all, you will get an excellent environment for working out. Also, they have the best equipment and machines for cardio and weight training exercises. Also, you can enroll in personal training if you wish. Buy a membership of the gym near Rhodes now.