During this pandemic, being able to exercise at-home has never been so important. Learning a new way to workout without those fancy cardio machines, or weight lifting equipment has been an adjustment for most people. To solve this problem I wanted to share some at-home bodyweight workouts that you can literally do anywhere with no equipment needed! Bodyweight exercises may sound boring and not difficult, but I guarantee you will be sweating profusely after each workout.
What this post will cover:
- What is HIIT?
- Why is resistance training important?
- Can everyone do resistance training?
- What are the benefits of doing bodyweight exercises?
- At-home bodyweight workouts (beginner, intermediate, & advanced)
What is HIIT?
Hight Intensity Interval Training. Basically, it means you will have a list of exercises that can come in many shapes, different training times and reps. But, you will be working at your max output. You will work as hard as you physically are able to work. In fact, this type of exercise is not intended for a beginner. I would also suggest that the first time you do a HIIT workout, you do it with a trainer. That way, you can learn how its suppose to feel and how hard you are actually suppose to work.
The benefit of HIIT workouts is that you burn so many calories during the workout that you will feel amazing. But, even better news is that you will have an afterburn. You will continue to burn a high amount of calories even after you workout is over just from the intensity from which you were working. That is why so many people like this type of exercise. Its a double whammy in regards to calories. Less time put in, more work is accomplished. You can read more about the benefits of HIIT training here.
Why is resistance training important?
I will make it simple for you. Resistance training is important so that you are able to move, walk. lift things, push things around, drive your car, and get up and down off of your chair. You know, the simple things in life that we all enjoy. To be honest, it keeps your joints functioning and your muscles support your joints, so with the resistance training you are just better supporting your joints for mobility and balance as you age. For women, it can also help tremendously with bone density so that you can avoid osteoporosis.
Can everyone do resistance training?
Everyone SHOULD be doing resistance training. If you are hesitant, its time to change your mind. At any age or level – its critical that you do some form of resistance training (see benefits above) so that you can keep functioning with your daily activities. I think a lot of people get confused with the image of resistance training. We all see men, in a gym, lifting 200lbs for a squat or chest press. In reality, that is very few and far between. That is also not needed for daily functioning.
Resistance training can be as simple as doing some bodyweight workouts (listed below). Pushing and pulling your own bodyweight is such a great workout because that is what you need for daily functions. Its enough resistance for a good workout, and its not as scary as going to a gym and not knowing what to do or how to do it properly. Its also way cheaper. You do not need equipment, just yourself! So, yes everyone can do resistance training, you are already doing it when you stand up out of your chair!
What are the benefits of bodyweight training?
- Increased muscle mass
- Better mobility
- Enhanced flexibility
- Better movement
- Increased energy
- No equipment needed
- Stronger joints
At-home bodyweight workouts
As always, consult with your Doctor before beginning any new exercise routine to make sure its safe for you individual needs.
- Workout #1 – Beginner
- Time: 30 seconds of work, 30 seconds of rest (rotate through this list below 3 times)
- Bodyweight Squats, Bodyweight Lunges, Pushups (use kneed if needed), Tricep dips off of couch or chair, Side Lunges, Plank, Side Plank (both sides)
- Workout #2 – Intermediate
- Time: 45 seconds of work, 15 seconds of rest (Rotate through each exercise 3 times)
- Step ups (use chair or couch)
- Walking lunges
- Plank walk-ups
- V-up abs exercise
- Workout #3 – Advanced HIIT
- Time: 20 seconds of work, 10 seconds of rest (repeat 8 times)
- Squat hops
- Skater Hops
- Plank Jacks
There you have it, three workouts at different levels that you can do at-home with no equipment needed. You can rotate through each of those for some variety throughout the week, change the times around, etc. Its a great place to start if you are just wanting to get moving! I also recommend warming up with a walk, or dynamic stretching before beginning to help loosen your joints. It’s also best to end your workout with cool down by using a foam roller or just gentle static stretching. Hope you enjoy!
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