Working out at home without equipment?

[lh1995]

can someone suggest some exercises I can do at home without any equipment ? I want to work out hardcore but I don't really like the gym so

[kheserthorpe]

Find or buy a chinup bar.

You can do everything bodyweight, but its more complicated. With weights, you do the same core exercises, but increase the weight. With bodyweight exercises, you need to adjust the variant of the exercise, picking more (or less) challenging versions of the movement to get the 'right' difficulty level.

Strength work:

For strength work, you want to do a few sets, a few times a week of each thing. Each set should be something like 8 reps. If you are capable of doing 3 sets of 10 reps ... you need a higher variant. For each variant, search the web for varieties. For the really tough families, search for 'progressions' i.e. how to work towards the final skill. the web site 'beast skills' has some progressions for tougher things.

Shoulders: handstand pushup (progression most likely)

Chest/triceps: Pushup variants, one arm pushup progression, also divebombers

Biceps/back: pullup variants

abs/lower back: crunch variants, especially bicycle crunches, planks and side planks, supermans

quads/hamstrings: pistols (progression if required)

Calf raises on a step.

Low intensity

Jog. The goal of this is to build up a larger heart and lungs and better circulatory system.

High intensity cardio:

Lots of things, but burpee intervals will work just fine.

[CashMoneyAllDay]

here is a routine I use..try it lol..adjust it as you need..more/less..theres lower body and upper..

Upper Body Workout

3 minutes: Stretch



20x: Jumping Jacks



10x: Mummy Kicks



3x10: Standard Pushups



5x: Jumping Jacks

3x5: Diamond Pushups

5x: Mummy Kicks

2x15: Staggered Pushups

5x: Jumping Jacks

5x: Mummy Kicks

2x10: Side Plank Pushups

2x:20: Standing Dumbbell Curls

5x: Jumping Jacks

2x20: Isolation Curls

5x: Jumping Jacks

5x: Mummy Kicks

3x: Stretch

Lower Body/Abs Workout

3x: Leg Stretch 2x10: Ab Wheel

20x: Jumping Jacks 2x25: Sit-Ups

2x20: Standard Crunches

10x: Mummy Kicks 5x: Jumping Jacks

3x20: Standard Squats 2x20: Laying Leg Lifts

2x20: Side Leg Lifts 1x15: Twist Sit-Ups

5x: Jumping Jacks 2x25: Laying Reverse Crunches

2x20: Wide Squats 3x20: Bicycle Ab Crunches

2x20: A.T.G Squats 5x Failure Scissor Kicks

2x25 Hip Extensions

5x: Jumping Jacks

1xMinute: Stretch

5x: Jumping Jacks

2x20: Forward Lunges

2x20: Side Lunges

5x: Jumping Jacks

[CashMoneyAllDay]

btw nthe firts number is the sets..then the reps..so if its say 2x20..its 2 sets of 20 reps..lol

[SeungraeJayKim]

You definitely do crossfit bro 😂

[rachiee]

Not too much you can do. I strongly suggest you get cardio in. Go for a run around your block. Cardio is the best thing to add in a workout in my opinion. You can do crunches, sit ups, squats, butter fly kicks, etc. as well. Get a workout video. I suggest one that comes with an exercise ball. But if you jog and get an intense video then you should be able to manage without a gym.

[starlight124]

- sit ups

- push ups

- crunches

-squats

- jumping jacks

- jog

[NotJustAGuy]

I've been doing a lot of body weight stuff lately and I've got a neat push up routine
Start with diamond push-ups in 3 set of how ever many you want (maybe 15)
Then move to normal push-ups ...same deal
Then grab two boxes equal size set them just under arms width apart and do a kind dip push-up these kill haha
Great for chest

[martyfellow]

All you neeed is some workout tapes, you can play them at home. If you have a wood floor and a mat you can follow along witht the tape as well as you could in a gym. Just don't let people interrupt you, turn off the phone and hope you don't make too much noise for the neighbors!

[islands7]

I hate the gym as well.

EASY

1. situps/crunches/leg lifts (you can begin these in/on bed)

2. push ups (even if only from knees)

3. deep knee bends (or similar)

4. WALK/jog EVERYWHERE, park your car as far away from store/etc. as is safe for the neighborhood, carry pepper spray & a whistle

HARDER

1. climb stairs

2. chin up bar for doorway

3. overhead lifts with heavy groceries/etc.

4. RUN everywhere

SPECIAL

If a friend has a pool, swim = the bery best of everything

[TheGoodTheBadTheHOT]

lets see;

- running, jogging etc

- push-ups (knee push ups if you're a beginner, incline if you're advanced)

- lunges

- squats

- crunches

- sit-ups

- The plank

The list goes on and on. EVERYTHING you will need to know about fitness can be found here - link it is mostly aimed at men, but there is some woman-specific tips, and most of the information is relavent to both genders.

[AnathemA381]

There's not many excersises you could do without any equipment... If you at least had a couple of weights you'd have much more stuff to do... But like this you could stick to the classical sit-ups for abs, crouches for your legs, and push ups for your upper body, but you could always google it, I guess...

[TheDigitalSaint]

Pushup bars, pullup bars, yoga mat, rubber bands, a small weight set, heart rate monitor.

With those tools above, combined with YouTube videos and various guides online, you should have enough to get in a sweaty workout that will push you. Just push yourself and you'll get results! :)

[SeungraeJayKim]

Push ups, Lunges, Squats, Crunches, Sit-Ups, Planks, Pull Ups, and there's always Cardio (Biking, Running, Rollerblading, Swimming, and etc.) I can tell you more. Just PM me

[AltTech]

Shaun T's Insanity has a lot of exercises you can do that require little to no equipment and are extremely effective.

[Bornstellar42]

Jumping jacks , dumbells and a run around town.

[Chris011]

Burpees and mountain climbers are great workouts.

[Itss_moo]

What are your goals?