Published by Omar Elamam BA, PTS, 4th Degree International Instructor
Life can get in the way with many things; family, friends, our personal wellbeing, and even our health. Nowadays, we struggle to even find time for ourselves especially when we factor in balancing our full-time jobs and time with the kids. This reality has left most Canadians to sacrifice their health in order to keep up with our current state of affairs and, not to mention, our struggling economy.
I am here to tell you that your health and wellbeing should not, and does not, need to suffer as a result of your busy life. Those who cannot find 40mins to 1hr in the day to attend a gym or fitness class, your not out of luck. What if I told you that you can get similar results at home without equipment! There is no special sauce to getting fit and changing your overall appearance. It will come down to consistency and some personal sacrifices (i.e ditching our favourite sugary snack at 8pm).
Rest assured that hope is not lost. I will still encourage anyone reading this to attempt to find the time and join a fitness class at least once a month due to its fast benefits from a motivational and challenging point of view. For the rest of the time, here are 10 home workouts you can do at home without equipment:
- Lunges
- Think of this as your foundation to a strong home workout
- For added difficulty, try adding jumps during your lunge to really feel the burn
- Sets and Reps: Perform 3 sets of 8 to 10 reps per leg, or work for time with 45 seconds on, 15 seconds off for 5 minutes.
2. Pushup
- As old as time its self! A proven fitness staple. Not enough can be said about this exercise.
- It can be used as an upper body burnout and works out multiple muscle groups.
- For added difficulty, try explosive or elevated pushups
- Sets and Reps: Aim for 3 sets of 12 to 15 reps.
3. Burpee
- If you’re looking for a full body burnout, this exercise is for you.
- Challenge yourself to do multiple sets of burpees either before or after your main workout session
- Sets and Reps: Aim for 2 to 4 rounds of 40 seconds on, 20 seconds off.
4. Jump Squat
- This compound movement is great for building power and stamina is very simple to perform
- Sets and Reps: Aim for a 1 minute round and rest for 30 seconds. Repeat for 2-3 sets.
5. Mountain Climbers
- A true core burnout that pushes you to the limit!
- Position yourself in a high plank and drive your knees to your chest in a running motion. This will look like you’re running up a hill but without moving from your position
- Sets and Reps: Set your clock for 5 mins and work for 30 seconds and rest for 10.
6. Alternating Superman’s
- Another core workout staple this one is less taxing than the previous one discussed, however it is highly effective.
- Position yourself on your hands and knees and alternate lifting opposite arm and leg to your shoulder height
- Hold this position for 3-5seconds before switching sides
- Sets and Reps: Aim for 3 sets of 8 to 10 reps.
7. Bicycle Crunches
- Having mirror like abs doesn’t need to be a dream. All you need to are bicycle crunches!
- Starting on your back, alternate bringing alternate knee to elbow while rotating from side to side. Kick out the leg as your switch sides
- Sets and Reps: Aim for a 1-minute set. Repeat 2 to 3 times.
8. Tricep Dips
- All you need is a chair and you can burnout those triceps for a toned look.
- Sets and Reps: Aim for 3 sets of 8 to 10 reps.
9. Jumping Jacks
- A cardio gem, this workout will have you sweating in no time.
- Sets and Reps: Aim for a 2-minute set without rest.
10.Hip thrusts
- Build those glutes with this simple, yet effective workout.
- Start on your back and plant your feet while pushing your hips in an upward motion
- Sets and Reps: Aim for 3 sets of 8 to 10. Hold for 5 seconds at the top of the thrust.
This workout routine can be customized and re-tooled to your liking, but just as everything ; Consistency is key!