10 fantastic home gym ideas.
There are many reasons why you can't make it to the gym or your group fitness class for your workouts. Home gym is the solution to your constraints.
Maybe you don't have time, maybe you don't feel well, maybe the weather doesn't seem very nice. That's why we bring you 10 fantastic home gym exercises. You won't need fancy or expensive equipment, just what you can find at home anyway.
BEFORE PRACTICING GYM AT HOME DON'T FORGET TO WARM UP!
Whether you're working out at home or at the gym, it's always important to warm up properly. Warming up will help you avoid injuries and prepare you for your workout, meaning you'll get the most out of every exercise.
Before you start working out at home, don't forget to do some stretches to relax.
You can follow up with low-intensity dynamic movements to increase your heart rate and blood pressure a bit. This could be walking, bungee jumping, or even a quick lap around the living room. Anything goes to get the blood flowing and warm up your muscles.
1. THE BOARD
Is there an easier home gym exercise to try than the plank? We don’t think so. Not only is it simple to perform, but it’s also a fantastic strength-building exercise you can do at home. It may seem simple and requires no equipment, but that doesn’t mean it’s easy to do.
Start in a push-up position, on your toes with your back and legs in a straight line up to your shoulders. Engage your abs and glutes and try to hold this position with your arms straight for about 30 seconds. As you get stronger, try adding 10 seconds to the plank duration each day.
2. HOME GYM VIDEO WORKOUTS
On the internet, you will find a wide range of workout videos and training plans that you can try at home. From intense cardio exercises to more relaxing sessions, there is something for everyone. You can choose from hundreds of exercises, as well as advice on nutrition and adopting a healthy and overall lifestyle.
3. TRY DANCING!
We all love to do somersaults every now and then, so why not do it for the noble purpose of getting fitter and healthier? Dancing is a fantastic home workout because it provides intense cardio exercise while being a lot of fun.
Plus, since you're in the privacy of your own home, you can literally dance like no one's watching! Whatever music you like, whatever dance form you prefer, just get into the living room and have fun.
4. LUNGES
Another simple home gym exercise to do at home that doesn't require any special equipment. All you need is a few square feet of space! You can even do them by going from room to room in your house.
To perform a lunge, simply take a step forward and continue to bend your front knee until your back knee is as low as possible. Try to reach the floor with that knee if you can. Lunges are a very simple element to add to your home workout.
Discover: THE LEG EXERCISE YOU CAN DO AT HOME
5. USE STAIRS AS A HOME GYM EXERCISE
Ever get out of breath walking up and down the stairs at home? Why not incorporate this effect into your home workout? With the added resistance of gravity, your home stairs are the perfect accessory to any cardio workout.
You can use one on its own as part of a home aerobics workout, or simply run up and down them. This will improve your cardiovascular fitness and leg strength.
6. JUMP ROPE
These are not just kids toys. No, this is actually a very effective and affordable home workout accessory. Once you have mastered the technique, you will see that you will soon be out of breath and feel a certain burn in your calf muscles.
In addition to these benefits, this activity is also great for improving balance and coordination. Why not give it a try?
7. HOME GYM: YOGA
Yoga is one of the best exercises you can add to your home workout routine. All you need is a mat and comfortable clothing, and you're ready to go. By practicing yoga at home, you can build strength and stability throughout your body, while improving your flexibility and range of motion.
8. PILATES IS PERFECT AS A HOME GYM EXERCISE
Like yoga, pilates doesn't require a lot of equipment and is easy to incorporate into your home workout routine. Pilates helps improve core strength and is a great total-body workout.
Additionally, it also helps improve flexibility, joint strength, and range of motion. While it’s not an intense cardio workout, Pilates can help improve endurance, and it’s also proven to have a positive effect on your mental health.
9. DUMBBELLS THAT MAKE A DIFFERENCE
If you want to include strength training exercises in your home workout routine but don't have any dumbbells, don't despair! With a little ingenuity, you can make some at home. Use empty plastic bottles and fill them with water to replace the dumbbells.
A liter of water weighs exactly 1 kg, so you know how much you are lifting. If you want to lift several bottles with one arm, put them in shopping bags and lift them that way.
Use these replacement weights and you'll have rippling muscles in no time! Alternatively, head over to our fantastic online shop, where you'll find a fantastic range of high-quality dumbbells and other exercise equipment available to purchase.
10. ABDOMINALS
An absolutely superb core workout, the humble sit-up exercise is a surefire way to get rock-hard abs. Easy to incorporate into any home workout routine, you can do your sit-ups anywhere, anytime.
Simply lie flat on the floor and bend your knees, keeping the soles of your feet flat on the floor. Then, bend at the hips, placing your hands behind your head. If you want to add an extra element of difficulty, at the top of each rep, roll to one side, alternating sides with each rep.
For more information, also read: HOW TO GET MUSCLE LEGS AT HOME ?
What are the 10 activities to get in shape?
They include:
- walk
- dance
- swimming
- aquagym
- jogging
- running
- Aerobics
- The bicycle (stationary or on a track).
- Some gardening activities, such as raking and pushing a lawn mower.
What is physical activity and fitness?
Did you know? Exercise is a form of physical activity but physical activity does not require exercise. What is the difference?
Physical activity is more than exercise. Exercise is a structured program of activities designed to achieve or maintain physical fitness. It is actually a subcategory of physical activity.
Physical activity is any form of exercise or movement of the body that uses energy. Some of your daily activities - doing active tasks around the house, working in the garden, walking the dog are examples.
Both types of activities can include aerobic, flexibility, and muscle strengthening activities.
Aerobic
Aerobic activities make you breathe harder and make your heart and blood vessels healthier.
Flexibility
Activities that improve flexibility ensure a good range of motion in the joints. Loss of flexibility can be a predisposing factor to physical problems, such as pain syndromes or balance disorders. Gender, age, and genetics can all influence range of motion.
Flexibility exercises include:
- Stretching
- yoga
- Tai Chi or Qi Gong
- Pilates
Muscle strengthening
Muscle strengthening activities build your strength. These activities work all parts of the body: legs, hips, back, chest, stomach, shoulders and arms and include the following activities:
- heavy gardening (digging, shoveling)
- Lifting weights
- Push-ups on the floor or against a wall
- Sit-ups
- working with resistance bands (long, wide rubber bands that stretch).
- Pilates
Also read: BUILD MUSCLE WITH ELASTIC RESISTANCE BANDS !
What is home gym?
Physical fitness includes cardiovascular functioning, which is improved by aerobic activities that make the heart and lungs work faster. It also includes muscular strength, flexibility, and balance.
You don't need expensive, fancy equipment to improve your fitness. Walking is a simple way to get active that's accessible to almost anyone. Many household and gardening tasks can also help you get stronger.
What are the 5 home gym activities?
5 Fitness Activities You Can Do Anywhere, Anytime
- Kneeling push-ups: Start with your knees on the floor, feet raised, and hands directly under your shoulders.
- Planks: Start by lying on your stomach.
- Squats
- Bungee jumping
- Running on the spot
Learn more: TONE YOUR WHOLE BODY IN HALF AN HOUR OF FITNESS
Home gym activities can be done anywhere, anytime.
You don't need a gym membership or fancy equipment to get an hour of physical activity every day. You can get a no-equipment workout in little time and space with these five at-home gym activities.
Try them when you need an energy boost at work, school, home – or anywhere!
Knee push-ups
- Start with your knees on the floor, feet raised, and hands directly under your shoulders.
- Put your body in a kneeling plank position.
- You can also do them on the wall to start or on your toes as you gain strength.
Boards
- Start by lying on your stomach.
- Place your elbows and forearms under your chest and come up onto your toes and forearms.
- Keep your back flat and don't let your hips sag toward the floor.
- You can also do them in a kneeling position.
- Start by holding this position for 10 seconds, then increase the duration.
Squats
- Sit as if you were in a chair, bending your knees, hinging at the waist and putting your weight in your heels. Be careful not to extend your knees over your toes.
- Return to standing when you have reached a comfortable range of motion.
- Are you taking care of your knees? Don't go that far in the squat, or use a chair behind you.
- Slowly sit down on the edge of the chair, then return to standing.
Somersaults
- Start by jumping on one foot, then the other.
- When you feel comfortable, go so far as to jump with both feet at the same time and put your arms in a "V" position at the same time.
- Ideal for warming up your muscles.
Running on the spot
- Just starting out? Walk in place and work your way up to a jog.
- Hold this pace for 10 to 30 seconds. This simple exercise gets your heart pumping and works important muscles.
Also read: FLAWLESS AB WORKOUT TO DO AT HOME
Looking for ways to be active at work?
Some companies offer wellness areas and encourage physical activity during the workday.
As a result, these companies see reduced absenteeism from their employers, increased productivity, improved recruitment and retention, and improved results.
Find out how employers are helping their staff become more active in our guide, .
Exercise offers fantastic benefits for your body and mind, including improving sleep, decreasing anxiety, reducing weight gain and the risk of death.
However, many people don't get the exercise they need to stay healthy. Only half of adults get the exercise they need.
People have many reasons for not exercising, whether it's not being able to get to the gym, not having the budget to buy fancy equipment, or not having the time to work out.
But you don't need a gym membership, equipment, or lots of free time to incorporate exercise into your life.
There are plenty of no-equipment workouts online that you can do in the comfort of your own home. Some of them can be done in just 10 minutes.
You owe it to your body and mind to find other ways to exercise, and there are many ways to do it!
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