Skip the Gym: Equipment-Free At-Home Workouts

We’ve all been there. The weather isn’t great. Traffic stinks. You want to workout, but going to the gym is just, ugh. No need to go out! There are tons of at-home workouts that can be done without equipment or stress.


Body weight exercises

You already come with a complete gym – you! Body weight exercise is excellent for conditioning and building muscle.

Remember that even though you aren’t at the gym, you still need to warm up for at least 5 minutes. You can run in place, twist and loosen things up, jog your stairs – anything to get ready to workout.

For your workout, incorporate a mix of cardio, strength, and flexibility movements.


Cardio ideas:

1. Jumping jacks
2. Jogging in place
3. Running stairs
4. Mountain climbers
5. Burpees
6. Squat jumps

cardio exercises you can do at home

Strength ideas:

1. Bodyweight squats (regular, sumo, prisoner, plie, single leg)
2. Push-ups (modified ones on your knees are fine!)
3. Lunges (front, back, side, walking)
4. Plank (regular, high, side)
5. Bridge (hip raises)
6. Birddog
7. Bicycle crunches
8. Leg lifts (double leg and single leg)

strength exercises you can do at home
strength exercises at home - from veedah - the best health and wellness app

Don’t forget to stretch after working out. This cools down your muscles, works on flexibility, and helps prevent future injury.


But you’re super-busy?

with little free time, you can still exercise at home

Get a one minute workout in. YES!

I call it “exercise snacking” where you do brief bouts of roughly 1-5 minutes of high intensity exercise spread out across multiple times throughout your day.

For example, when you wake up do 1-2 minutes of exercises before you shower and start your day. Take the stairs or park further away. Someone told you “‘I’ll call you back in five minutes?” Sounds like a good time to do some quick body weight squats or pushups. Need a little break from life? Go for a quick walk around the building or your block. Not only will you be adding a little bit of exercise in but you will be helping reduce stress and improving your mood.

You will begin to see that there is a multitude of ways to add in exercises throughout your day without officially workout out or using any special equipment.

with veedah, you can learn how to be healthy event when you are extremely busy

If you need more help with creating a routine, exercises due to fitness levels and so on just comment below and a Health coach with help you!