In our fast pace world where everything is instant gratification we tend to neglect our bodies. Weather we are to busy at work, or to busy at home with the kids or there is never any time to go to the gym. We let our body go a bit and then it happens the slump, we lose energy, motivation and just can’t be bother to go to the gym or exercise anymore.
But in order to stay energized in our daily lives we need to look after our selves not just in what we eat but in how we look after our bodies. So I have 7 easy exercises to do at home that you need no equipment for, or if you want to make some of them more difficult you could add some wrist weight , carry dumb bells or anything that adds a little weight in each hand.
So 7 easy workouts to do at home
The Stair Climb
Need a cardio workout then you your stairs. If you walk briskly up and down the stair it will get your heart pumping. To add a little extra you can you dumb bells or anything else that adds weight and do some bicep curls while walking.
A classic The Burpees
This is a really effective full body workout that has been around for decades. The original burpee is that you start in a standing position, drop down into a squat with your hands on the floor, then jump your feet back while keeping your hands in the same positions so you are kind of in a plank, then you jump back to the squat position and finish with a jump up to the standing position.
That is one burpee. Do a few in a row and you will start to feel it. The U.S army used burpees to assess the fitness level of recruits when the US entered WWII. Do burpees in quick succession is a was meant to be a quick measure of agility, coordination and strength.
This exercise works the core muscles and a strong core means a strong body. Lay face down with forearms on the floor and hands clasped. Straighten the legs behind the body and rise up on the toes. Keeping your back straight, tighten the core and hold the position for 30-60 seconds (or as long as you can hang).
The Plank to Push Up
Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then move one arm at a time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move.
We have mention this before in the burpee but it is a great stand a lone exercise. As it works your quads. You can go slowly into them or do power squat which is that you jump into the squat and jump down to standing position very quickly.
Another Classic The Push up
The push up has been around for a very long time and it will be here still long after we are gone as it is still a good effective way of working your upper body and your core muscles.
The sit-up is an abdominal strength training exercise commonly performed to strengthen the abdominal muscles. Doing sit-ups alone wont get you a six pack but it will develop a strong core. Good form is key when doing this exercise as it will give you the best results and bad form can lead to a sore back and aches and pain that could have been avoided.
Good form for a sit up is:
Lying with the back on the floor, typically with the arms across the chest or hands behind the head and the knees bent in an attempt to reduce stress on the back muscles and spine, and then elevating both the upper and lower vertebrae from the floor until everything superior to the buttocks is not touching the ground.
So there you have 7 easy exercise that you can do at home or anywhere you feel like. Exercising doesn’t have to be too demanding and doesn’t need to take up all your time. I do 20 to 30 minutes a day 5 to 6 times a week to stay fit and to keep my energy flowing.
On a final note if you are looking to lose some extra weight but don’t have time to fit in a full on exercise program or just don’t have the money to buy these expensive programs that are everywhere then I suggest focusing on build and toning muscle. As this will help you to lose weight over time because muscle burn twice as much calories as fat when you are resting.
I hope you enjoyed this article and if you have any other easy exercises to do at home then let me know in the comments!