‘No equipment' workout to keep you fit throughout the holidaysDec 28, 17
Whether you’re staying at home or are constantly on the move, working out without equipment can be challenging. However, that’s no excuse if you want to stay fit and healthy, especially during the holidays when you have plenty of delicious high-calorie snacks at your disposal.
You might not be able to hit the gym or have access to your personal trainer during the holiday season. Well, fret not! The following bodyweight workouts are designed to combat such obstacles. These exercises can be performed practically everywhere, at any time without any equipment and guarantee excellent results.
If you’re in a similar fix, here are a couple of ‘no equipment workouts’ that’ll get you through the holiday season without packing on pounds.
If you’re in need of an exercise that will engage all the muscles in your body, consider doing squats. Most importantly, doing squats builds stronger legs that in turn support the entire body. Better yet, squatting is one of the most efficient ways of burning fat and sculpting that butt! Sure, it does not burn as much fat as running five miles, but it increases muscle mass and improve circulation.
How to do it:
- Stand tall and spread your feet shoulder-width
- Next, lower your body while bending your knees (think that you’re about to sit on an imaginary chair) and push your hips as far as possible.
- Pause and retain that position for a couple of minutes. Slowly, push yourself upward to the original standing position.
Are you in the mood to build some abs? Doing planks improves posture and sculpts your waistline. It’s also one of the best core exercises. There are many planks variations so you can change up the moves depending on your mood.
How to do it:
- The forearm plank is considered as the standard version. Just lie face down on the ground with your elbows bent and legs extended. Your elbows should be placed directly under your shoulders.
- Ensure your feet are hip-width apart and clasp your hands.
- Now, start contracting your abs and lift your body while keeping your forearms on the ground. Keep your body aligned straight from head to heels.
- Hold this position for about 60 seconds or as long as you can.
If you’re up for a real challenge, then mountain climbers is a killer exercise that will engage practically every muscle group in the body. This workout will get your heartbeat racing, and best of all, it only requires your bodyweight, making the exercise incredibly accessible.
Mountain climbers are a magical combination of core strength, cardio and strength training.
How to do it:
- Adopt a plank position with your arms and legs stretched long. Keep your body straight and pull in your abs, pulling your shoulders away from the ears.
- Now, start pulling your right knee towards your check. As your knee draws closer to the chest, tighten your abs to ensure the body retains the plank position without sagging.
- While retaining the plank position, quickly switch to your left knee, drawing it closer to your chest and push the right knee backward. Use the same movement as before. Continue changing knees simultaneously as though you are imitating a running position.
- Speed up the movement, ensuring you’re able to keep your spine straight without allowing your head to droop. It’s crucial you maintain core body stability here.
Lunges are among the most popular lower body exercises. Unlike squats, this move builds strength and endurance while evening out muscle imbalances. They are also an excellent exercise for beginners in case you don’t want to try something too intense. Lunges mimic your regular walking pattern, making them easier to perform on a daily basis. Once you have perfected the basics, you can modify the exercise to suit your needs or target more muscle groups at the same time.
How to do it:
- Stand up straight with your chin up and shoulders back while engaging your core. To ensure you don’t look down, pick a point to stare at, this will also keep you focused.
- Move one leg forward while lowering your hips and keeping both knees bent at a 90-degree angle. Ensure your front knee is positioned directly above your ankle and is not pushed too far away. Your other knee should not touch the floor.
- While maintaining the weight on your heels, start pushing back and come back to the starting position.
Despite being basic, push-ups can be challenging and work as a total body exercise. Doing push-ups is excellent for engaging the lower body and the core muscles. Best of all, since this is a bodyweight exercise, it can be performed practically anywhere you want without using any equipment or tools. Including this practice in your workout session will strengthen your arms, legs and lower body.
How to do it:
- Adopt a high plank position by placing your hands firmly on the ground, ensuring they are positioned directly under your shoulders.
- Stabilize your lower body and ground your toes into the floor. Now brace the core muscles as if you are preparing your abs to take a punch. Flatten your back while engaging the hamstrings and glutes. Your entire body should remain in a straight and neutral position.
- Start lowering your body, keeping your eyes focused in front of you and your back flat. This will keep your neck in a neutral position until your chest reaches the floor. During this whole time, ensure your body maintains a straight line from head to toe.
- While keeping your core engaged, exhale back to the starting position. Perform 10-20 reps or as much as you can.