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Fitness2024-01-108 min read
Effective Home Workouts: No Equipment Needed
Get fit without a gym! These bodyweight exercises can be done anywhere - perfect for building strength, flexibility, and endurance at home.
Health Team
Health Expert
Why Home Workouts Work
You don't need a gym to get fit! Bodyweight exercises can build strength, improve endurance, and burn calories effectively.
Best No-Equipment Exercises
For Upper Body
1. Push-ups: 3 sets of 10-15 reps
2. Diamond Push-ups: Tricep focused
3. Pike Push-ups: Shoulder focused
4. Dips: (using a chair): Triceps
For Core
1. Planks: 30-60 seconds, 3 sets
2. Mountain Climbers: 30 seconds
3. Bicycle Crunches: 20 reps
4. Leg Raises: 15 reps
For Lower Body
1. Squats: 3 sets of 15-20 reps
2. Lunges: 12 reps each leg
3. Glute Bridges: 15 reps
4. Jump Squats: 10 reps
For Cardio
1. Burpees: 10 reps
2. Jumping Jacks: 30 seconds
3. High Knees: 30 seconds
20-Minute Full Body Home Workout
Do each exercise for 40 seconds, rest 20 seconds. Repeat circuit 3 times.
Weekly Home Workout Schedule
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