Sometimes we fall into the trap of thinking we need to spend money on a gym or a nice set of weights. That thinking usually is more or less of a procrastination method. There are excellent ways to workout from home without equipment or even much time!
In fact, you can tone your body in only 20 minutes per day!
Start By Setting Aside Time
The most important thing that you are going to need is to have time in your schedule that is dedicated to fitness.
But, I get it, time is precious. So, let’s start with setting aside 20 minutes each day.
I like to assign that time to a constant that I won’t forget to do. For example, you could decide to workout for 20 minutes just prior to eating. Or you put your workout immediately after awaking in the morning.
Having another dedicated activity right before or after your workout will help you to stick with it. If you plan on working out right before bed, then sleep can be your reward for completing a workout.
Master Body Weight Exercises
Bodyweight exercises are extremely effective and very useful. They are functional exercises which can help to improve your activities of daily living. Simple bodyweight exercises can get an efficient total-body workout.
Many body weight exercises are compound exercises that work multiple muscle groups. This makes them very time-efficient as well.
What are some great bodyweight exercises to start with?
- Lateral lunges
- Going up Stairs
- High Knees
- Jumping Jacks
- Mountain Climbers
- Pilates exercises
- Yoga poses
Putting Your Workout Together
You can select five or six moves that will focus on different body movements. Do each one for 45 seconds and rest for 15 seconds between moves. If you need longer rest, take it. Complete the circuit of moves three times for a fifteen-minute workout.
Here’s an example:
- Bodyweight squats — 45 seconds. Rest 15 seconds.
- Jumping jacks — 45 seconds. Rest 15 seconds.
- Stairs – 45 seconds Rest 15 seconds.
- Push-ups — 45 seconds. Rest 15 seconds.
- Lateral lunges — 45 seconds. Rest 15 seconds.
Repeat three times for a fifteen-minute circuit.
Use Free Online Resources
Many fitness professionals are putting great workouts on YouTube to promote their products and services. You can take advantage of these free resources and incorporate them into your daily workouts.
Here are three excellent 20 minute workouts that you can do from home without any equipment.
When you are ready for longer workouts, you can simply search for longer or more complicated workouts in YouTube.
Fitness Apps to Help You Track Your Workout
Let’s face it, sometimes we need a bit of accountability to stick with a fitness routine. Fitness apps are great at tracking our goals and reminding us to workout.
This free app is a no-fuss approach to fitness. You can launch the app and do the quick set of exercises anywhere without any special equipment. Wahoo’s app provides you with a standard seven-minute workout that has 12 high-intensity bodyweight exercises in cycles of 30 seconds followed by a short rest.
Some of the workout variations will charge $0.99 and some are free. Wahoo has a heart rate monitor to improve your workout experience and help you track the amount of effort you are putting in.
The FitBit Coach is a free app that can be used with or without the Fitbit tracker. You can also upgrade to premium for $39.99 per year. The FitBit coach app has short workout videos that you can do almost anywhere.
This is a great app for people who want to be talked through their exercise routines and see humans doing the moves in a video. The workouts are similar to the seven-minute app with a bit more variety.
You can choose to add background music or play your own. FitBit’s free account has limited workout options, while Premium will unlock the entire selection of workouts.
Daily Workouts provides you with free 5-30 minute daily workout routines. These exercises can all be done from the comfort of your own home. They are demonstrated by a certified personal trainer and target all the major muscle groups.
It features ten different 5-10 minute workouts, over 100 exercises, videos showing how to do each exercise, on-screen instructions and a timer.
The premium app offers even more workouts, more exercises, Pilates, kettlebell, stretch and ball workouts.
As you can see, it is possible to get fit at home even if you barely have enough time to watch a sitcom on television. There are workouts for even the busiest person and apps to help you track them! So what are you waiting for?