Most of us know that exercise is important for losing fat and building strong bones. But attending a gym might be difficult for some people because of the tight schedule. Purchasing exercise equipments at home can be an option. But it can be expensive for someone who’s on a tight budget. Many people give up on getting fit because they cannot afford a gym membership.
Fitness has thrived since long before the introduction of the gym’s monthly membership fee or the stair-stepper. There are plenty of exercises you can perform at home without any weights or other equipment. Give the following exercises a try and you’ll find that you can truly enjoy losing weight and keep your muscles toned with very little help from anything or anyone but yourself.
1. Walk: Because everything today is done at a breakneck pace, people tend to rely a lot on cars. Daily walking can help one get in shape, help the heart, and even help one lose weight and tone muscles. Walking puts very little stress on the joints and is often an enjoyable experience. This can be done in your neighborhood, at a park or even at a mall. Start with 5-10 minutes and work up to 30 minutes of brisk walk daily.
2. Running / Jogging: Jogging/Running is one of the best home exercises without weights. It will work your entire legs. Moreover it is one of the classic cardiovascular workouts. You can jog in-place in your home while watching television or listening to music. This would require a good pair of shoes to eliminate unnecessary stress on your legs.
3. Dancing: Dancing is a wonderful exercise, which is great for your heart. Exercise experts agree that when it comes to home exercise without equipment, dancing does it for everyone. Moreover, dancing is an instant mood booster and gives you an overall feeling a boost.
4. Household Work: You may not realize it, but doing housework can actually help you to keep fit. Chores such as dusting, vacuuming and gardening can burn off quite a few calories. Just put on some lively music to keep you going.
5. Squats: This is a good exercise for your legs and buttocks. Stand so that your feet are about shoulder-width apart and put your hands on your hips. Keeping your back perfectly straight and looking straight ahead, bend your knees slowly as if you were going to sit back in a chair. Take care to ensure your knees do not travel past your toes and are bent only to the half- to two-thirds position. Return to the standing position. Repeat for twenty or more repetitions.
6. Stair Steps: You can get the same benefits at home as you would in a step aerobics class at the gym. Simply climb up and down the stairs or use the bottom stair to step up. You will definitely feel the burn by the end of this step routine. This is a good cardio workout and will tone your muscles too. It you don’t have a staircase use a big brick.
7. Lunges: Lunges are a great exercise for the entire upper leg; thighs, hamstrings, and glutes (rear end). Stand upright with feet shoulder-width apart and take a big step forward with your left leg landing with the heel first. The knee should be at 90 degrees and directly above the toes. Bend the right knee, until it almost touches the floor, and then push back to the starting position. You can repeat with the same leg or alternate right and left; whichever you prefer.
8. Crunches: This is best exercise for building up and strengthening abdominal muscles. Not only will it get you a six pack, but it’s also an important factor in preventing back problems.
9. Push ups: These are probably not the most favorite exercise of many people. Push-ups hit the chest, shoulder and triceps areas, building core strength and overall power. To make it more difficult, bring your hands closer in, lift one leg, or elevate your feet on a stair or chair.
10. Use Household goods for Exercise: If you cannot afford or do not want to buy exercise equipments, you can use objects around the house to get fit. For example, you can lift cans of food, water bottles or books to build upper-body strength.
Remember to always warm up before you start exercising. Stretch your muscles gently and jog on the spot for 5-10 minutes (depending on your fitness level) in order to raise your body temperature and prepare your body for exercise. Also, don’t forget to cool down after exercising by gently stretching your muscles afterwards.
Getting some exercise is important, but you don’t need to go out and join a gym, paying a large amount in membership fees each month. Do it at home and enjoy the benefits!