It’s easy to think that without a gym membership, fancy equipment or an unlimited pass to all your local fitness studios offering daily boot camps that it’s hard to get into shape.
That definition you’re after, and those weight loss goals don’t have to come at the price of a membership or commitment to anywhere except your own calendar and an investment of $10 or less.
Here are 5 options for how you can get a great workout from the comfort of your home, with little to no equipment:
That humble childhood past time of jumping rope with friends and playing those skipping games with silly rhymes is actually a great workout for adults too. If you don’t have a skipping rope, go to your local dollar store or sports store and grab one. You now have a piece of equipment, that on its own will allow you to get in a great cardio workout, or when paired with other exercises and activities can be a great component of a full body workout.
If you’ve ever been to a TRX class (and remember how sore you were the next day), you know how great of a workout you can get from ropes hanging from the celling. Now picture that same workout done with swings or rings at the playground. You can use them to do assisted pull ups, put your feet on the swing and your hands on the ground for pike and abs work, or even do pistol squats and one handed exercises. If you don’t know where to start, check out TRX workouts and then modify as necessary and complete them on the swings at your local park.
On a slippery floor (i.e. not carpet or rubber), place your forearms on the ground, like you would for plank position and stretch your legs out into plank position, with the towels placed underneath the toes of each foot. You can now proceed to do pike exercise, slide your legs out to either side or do mountain climbers with your feet glued to the floor and sliding on top of the towels. Likewise, you can place them underneath your hands, and do abs exercises as well. The towels really amp up the difficulty and before long, you’ll feel that core burning!
Purchasing heavy dumbbells and several to be able to choose from can be expensive and annoying in terms of space. Instead, purchase smaller ones – between 2 and 5 pounds – and engage in high rep fast paced workouts instead. This is the concept behind Barre workouts, where you hold onto the weights and make small movements with your arms, for several repetitions. The result is that your arms are often worked to fatigue, with only 3 pounds in your hand. Other options include weighted abs exercises, or using them for an added challenge when doing pushups.
Your own bodyweight
Your best piece of equipment is with you all the time: your own bodyweight. Don’t underestimate the challenge presented by high rep, fast paced workouts, such as HIIT Training or tabata using just bodyweight exercises like squats, tricep dips, push ups and pull-ups. Not only are these workouts likely to leave you sore, but they are also very effective at helping you lose weight and are sure to leave you tired and sweaty at the end. Plus, you can get in a full bodyweight workout in 30 minutes or less with no equipment and in the comfort of your own house.
Also check out 15 life hacks to help you get healthy!