By David Adewusi
We choose to exercise for various reasons, but losing weight and staying fit always top this list. Of course, going to the gym is naturally the first option for fitness buffs, and the equipment offers a faster path to weight-loss, and muscle building.
However, if you are just starting out, or wouldn’t have the time to be at the gym, there are tons of home workouts you can try out without any equipment.
Here are 10 exercises you can master in only a few days with no equipment:
Mountain climbing is a great substitute for weights, as it requires you to support your entire body with your knees and hands. To achieve this position, you have to place your body in the plank position with your arms extended out. Then, you move your knees — left and right — to your chest, as if you are climbing up a mountain. You can do this for a minute or less, and increase your pace according to how your body dictates.
Squatting is a great exercise for your laps and knees, and also helps you build your resilience level. Get into your squat position and stay that way for 30 seconds; you can increase the duration after a few days. This will also affect your abdominal muscles, calves, hamstrings, lower back, and your butt. So, if you want great legs and a perfect butt, this should be your starting point.
Want abs? 6 packs? 4 packs? Whatever abs package interests you, planking is a great way to achieve it. But as you already guessed, planking can be notoriously painful, and will require all the energy you can muster.
One of the easiest exercises on this list, stepping up is great for your legs and general body fitness. Find a platform slightly higher than the ground, and then place your right foot on it. After this, take your foot off and repeat the process. It basically feels like going up and down a stair with one foot. Repeat with your left foot, and complete the same number of reps you did with your right foot.
If you are finding it difficult to find an elevated platform, you can walk up and down the stairs.
Running or jogging will remain one of the best ways to stay fit; it not only helps you build stronger muscles, but also burns calories, strengthens your muscles, and helps you maintain a healthy body weight. 30 minutes every morning is enough to make the magic happen!
Whether you are performing a choreographed routine, or just moving your body to a hit pop song, dancing has immense benefits for your mental and physical health. Experts at MedlinePlus estimate that you can burn as much as 500 calories while dancing for an hour or more. How to get started? Make a playlist of your favourite upbeat songs and get to dancing!
What makes yoga great is that it tends to almost every fitness needs, and there are tons of styles out there for every individual. However, if you want something powerful and intense, you can get started with a power yoga session, which most yoga classes offer.
Here’s the interesting thing: you don’t need to know anything about yoga to get started. All you need is to go on YouTube, or even download a free yoga app in the app store, and you are good to go! As regards equipment, having a yoga mat is great, but anything as soft as a carpet will do the magic.
Just like squats, lunges primarily affect your lower body, i.e., your hamstrings, quadriceps, calves, and glutes. Also, lunges have variations which can be used to focus on selected body parts. For instance, side lunges enhance your body flexibility, and also your thigh muscles. Walking lunge is also another variation of lunges you can perform at home.
Another classic exercise, sit-ups are great for strengthening the abdominal muscles, your back, and also your hips. Sit-ups are also effective for burning stomach fat, which makes them a smart choice for flat bellies.
Whatever your fitness needs are, sit-ups are an ideal addition to your daily regimen. It is also a great choice for individuals in search of the 6-pack treasure.
They say it is always good to save the best for last, which is why push-ups come in last place. Push-ups basically affect almost every part of your body; it enhances your biceps, triceps, and lower body. Experts have also added that push-ups are a great cardiovascular exercise, meaning it has a direct effect on your heart.
In addition, push-ups are an effective remedy for lower back pain, and will also help you build stronger muscles, which in turn will make you stronger, and fitter.
Staying fit isn’t a choice anymore, but a necessity. With growing needs to have a healthy body, exercises are a great way to keep your body fit to fight diseases and illnesses. With these simple exercises, draw out a daily regimen that fits your lifestyle, and get to work immediately!
David Adewusi has appeared on Kalahari Review, Praxis Magazine, African Writer, and Naked Convos. Currently living in Ibadan and being forced to study in a Nigerian institution, his biggest dream is to be left alone.