No equipment home workouts – quick and efficient exercises

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No equipment home workouts – quick and efficient exercises

For most of the people, finding time for fitness has never been easy. Somehow, the current pandemic situation no longer gives them the chance to search for excuses. Even so, some others just couldn’t wait for gyms to open and during this challenging times they are trying to find alternatives to the gym workouts. Fortunately, home training could provide lots of benefits and could be even more efficient than the majority thought.
However, many of us have certainly asked ourselves one of the following questions:

‘What if I don’t have a adequate equipment?’

You would be surprised to find out that you can complete a perfectly good fitness routine at home, using nothing more than your own body weight. Yes, there are lots of efficient quarantine no equipment home workouts ideas that are worth trying during this period. All you need is some space and some comfortable workout clothes.

‘What kind of workout should I choose?’

Short sessions of high-intensity interval training (HIIT) is a great idea for this period. They appear to be the simplest and most time-efficient no equipment workouts for these periods of reduced activity. HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. For instance, these exercise bouts are short (15 seconds to 3 minutes), and separated by short relief periods (15-20 seconds). Interestingly, it burns 25 to 30 percent more calories than resistance training, cycling, and treadmill running. It means that you reap more benefits in a shorter amount of time, according to a study published in the Journal of Strength and Conditioning Research.

‘What type of exercises should I do and how many repetitions?’

The type of exercises and the number of repetitions reflects the efficiency of the workout. You can perform this no equipment workout by completing stationary movements, like squats, frontal or lateral lunges, push-ups, jumps, mountain climbers or burpess. It is very important to keep in mind that the most important part is the correct execution of the movements. Otherwise, the workout might end up with muscle and joint pain, and this would not be desirable. Before starting the workout, make sure you have been introduced to the movements.

‘Where can I find my workouts inspiration?’

The internet is already saturated with options, but it is important to know what to choose. Not every type of exercise leads to results. You have to do the exercises correctly and in the right combo. The key to visible results is to know how to combine them in the right manner.
For short and efficient no equipment workouts we came up with some suggestions which you will surely enjoy.

AMRAP is an acronym popularized by CrossFit that stands for “As Many Rounds As Possible”. The following exercises must be done within 1 minute. Keep in mind that only have 10 minutes for this workout. This means, 10 series of exercises.

First exercise:
15 squats

Second exercise:
10 push-ups

Third exercise:
5 burpees

Forth exercise:
15 jumping jacks

And don’t forget: good things come to those who sweat!

Special thanks to Andrei Krisan for sharing with us this amazing workout!

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