4 Equipment-Free Workout Moves to Do at Home

Article posted in: Fitness
home workout

The gym may be closed but you can still get a great workout at home. No exercise equipment in your home? No problem! There are plenty of easy, equipment-free exercises that you can do right in your own living room. During these stressful times of social distancing and isolation, now is the perfect opportunity to work on your physical fitness and health. Not only will it get your body summer-ready but it can also boost your immune system and relieve stress, two things we all need right now.

Have you heard the theory that intense exercise can actually suppress immune system function? Some speculate that the body is working so hard during exercise, you’re more vulnerable to infection in the hours and days post workout. However, according to ScienceDaily, new research says the theory is exactly that: a theory.

The research, published in Exercise Immunology Review, discovered that exercise helps the immune system find and destroy pathogens in the short term. In the long term, it slows down the immune system’s aging process, making it more effective against fighting disease. “The article concludes that infections are more likely to be linked to inadequate diet, psychological stress, insufficient sleep, travel and importantly, pathogen exposure at social gathering events like marathons — rather than the act of exercising itself,” says ScienceDaily.

Psychological stress, including depression, anxiety and anger, can also be improved with regular exercise, says a 2020 study, published in Health Psychology. Sedentary behavior and isolation can fuel mental distress but aerobic exercise significantly decreased stress levels across the board for the 20 to 45-year-old men and women in just three months. “Aerobic exercise training has significant psychological effects even in sedentary yet euthymic adults, adding experimental data on the known benefits of exercise in this population,” researchers explain.

Researchers suggest a regimen of regular, moderate-intensity, aerobic exercise, such as walking, running or cycling for 150 minutes per week. If you don’t have access to a bike or safe, public area to walk, what are you to do? Move in place. Seriously—the following four basic exercises require no equipment and can be done anywhere in your home. They elevate your heart rate so you’re burning fat while simultaneously strengthening muscles.

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Here are four equipment-free workout moves you can do at home:

Exercise #1: V-Up

ab home workout

It can be difficult to do a V-Up if you’ve never done one or are just beginning your exercise journey. An easier way to start is to do a sit-up or lift one or both legs without lifting your shoulders or torso. If that’s too easy, try touching your right hand to your left leg and switching sides. You can keep your legs bent or straight. Try and get your legs and shoulders higher off the ground as this exercise gets easier. Lay on a yoga mat or blanket with this move to cushion your spine, if needed.

ab home workout

Exercise #2: Rear-Elevated Split Squats

home workout squats equipment free

You’re working your glutes, hamstrings, calves and ab muscles with this exercise. In addition to a full-body burn, you’re also having to concentrate on balance which adds another level of intensity and strength. The form of this move is similar to a classic lunge (see below).  However, your rear foot is at rest on a chair, couch, bench or yoga ball. Make sure to keep your front knee directly over your toes, not extending past your foot. Be sure to also tighten your glutes as you work to make this home workout move more effective.

home workout

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Exercise #3: Jump Squats

jump squats

This one is a booty burner and a serious heart-rate elevator! Spring up with your feet, getting as much height as possible. However, make sure the landing stays soft, immediately bending your knees when your heels land on the ground. That will help protect your knees. At the bottom of the squat, your booty should go way back, like you’re going to sit down. Do two sets of 20 and you’ll definitely be huffing and puffing.

jump squats

Exercise #4: Burpees (With or Without Push-Ups)

home workout

We love this last home workout move so much, we wrote an entire article about it! Click here for more details about the burpee. > Burpees are several exercises in one, including a plank, push up, knee tuck and jump. We break this exercise down into four parts below:

  1. Start by putting your hands down and jumping back into a plank, keeping your arms straight and body stiff and flat like a board. Your butt shouldn’t be sticking up in the air. If you have a full-length mirror, turn it sideways and put it nearby. This trick can really help with your alignment.
  2. If you’re able to do a pushup, do so—keeping your body nice and straight. Look slightly ahead, not down at the floor to avoid straining your neck. If you have to rest your body on the floor, no shame in that. Just push yourself back up.
  3. Jump your feet up to your hands and stand.
  4. Keep your weight in your toes, which will help with balance and prepare you for a small jump in the air, while stretching your arms up high to the sky.

home workout burpee

Pair your living room workout routine with a healthy meal delivery service! Learn more about South Beach Diet meal plans >

*Always speak with a doctor before starting an exercise routine. 

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