As much as I love working out at the gym, sometimes I don’t get the chance to head over there because of time or maybe I just don’t want to get stuck in a jam. That said, I still ensure I at least get some kind of exercise happening for me in a day. Even if it is only 15 minutes. Here are my top 10 workouts that I’d do at home, that don’t require any equipments and it’s enough to get your heart racing. You can mix them up for your circuit and you’re done for the day.
A great full body workout that one can do anytime anywhere. Works on your core, butt and a bit on your arms. Take a look at how to the burpee here.
This is a great exercise to get your heart rate up, working your legs and core. Place hands on the floor just slight more than shoulder width, have your body in a straight line from head to toe. On forefeet, position one leg forward bent under body and extend other leg back. While holding upper body in place, keep your abdominals engaged and shoulders strong, jump to switch leg positions. Both feet leave the ground as your drive your right knee forward and reach your left leg back. Now your left leg is fully extended behind you and your right knee and hip are bent with your right foot on the floor.
3. Leg Raises
Another ab workout which can be tough but i love doing this. Lay down on your back and have your hands by your side. Now lift your legs up to 90 degrees. From there, lower your legs till it’s just about an inch off the floor and bring it back up. Remember to watchout for your back. Have your palms firmly on the ground to avoid your back from arching when you lower your legs. Then repeat. Do this for 20 repetitions and 4-5 sets.
A workout that is real simple. Start first standing, then hop on to the right leg in a squat position while the left leg is in a straight outstretched position and reach down so that your left hand is almost or is touching your right foot. Now repeat.
5. Squat Jumps
A fab way to really strain your butt, quads and fire up your calf muscles with the explosive movement. Start in a standing position with feet shoulder width apart. Now jump up and land in a squat position. Stretch out your arms so that you can improve your stability. Keep going as many times as you can.
Great for working out the butt and quads. Start first in a standing position. Now lunge forward with one knee facing forward and the other stable at 90 degrees. Now repeat on the other side. Keep core tight and you can place your hands at your hips for balance.
Workout your chest, bit of the shoulders and your triceps with this oldie but its a goodie. Start with your body in a plank position with your arms just out side from your shoulders, they should be roughly two palms away from your body. Then lower yourself down. Go as low as you can, come up and repeat. Do about 5-10 if you can. if it’s too difficult on your toes, you can do the modified version on your knees. Still just as effective.
Another excellent workout to train your core and another workout you can do anytime and anywhere. Get yourself into a plank position, ensuring that your body is as straight as possible. The hold that position for 30seconds to 1 minute.
An example of a circuit workout with these exercises. Do all exercises for 30 seconds and rest for 15 seconds.
3. Jumping Squats
4. Push Ups
Alternate between the exercises and it’ll challenge your body all the time. Have fun working out!