18 exercises to do at home without equipment

Over the last three years, people have adopted several changes in their habits, and one of them is home-based physical activities. The search for exercises to do at home without equipment represents the desire to get the body moving outside of the traditional gym environment.

In this article that we have prepared for you, we at Citas talk about 18 exercises to do at home without equipment and tips for training without injuring your body.

Tips for training at home without injuries

The benefits of physical activity are reflected in your mental and physical health . However, before you start exercising at home, the first tip is to seek out a physical education professional to understand your needs and recommend specialized training.

Once you have received your training sequence, you should set aside a space at home to practice your exercises. Setting a specific time and days also helps to build the discipline needed for your workouts.

When performing the movements, be sure to follow the professional's instructions to the letter. If necessary, watch videos on YouTube or ask your physical trainer to instruct you via video call. Performing the movement is crucial to avoid injuries.

Likewise, know what your body's limits are and don't add weights or movements that are difficult to perform. Talk to your professional about all your limitations and ask for recommendations for your case.

Exercises to do at home without equipment

Training at the gym and at home can be equally effective, depending on your goals.

Don't forget to always add new activities to your routine to vary the exercises and movements, with a view to offering new stimuli to your muscles.

Below are some exercises you can do at home without equipment. If you want, you can buy some gym equipment to enhance your workouts , such as mats, dumbbells, ropes or pilates balls.

Superiors

• Direct thread
• Lateral and Frontal Raises for Shoulders
• Shoulder shrug
• Push-ups
• Triceps with support on the bench or sofa
• Abdominals

Plank, side plank, mountain climber, scissors and the classic straight abdominal are some examples.

Lower

• Squat
• Sumo squat
• I sink
• Pelvic bridge
• Exercises with ankle weights for the hamstrings and glutes
• Calf on the stairs

Cardio

• HIIT
• Jump rope
• Stationary running
• Jumping Jacks
• Dance
• Zumba

You can spice up your workouts with outdoor running and walking, as well as cycling.

Apps for training at home

If you are starting out without professional help, you can find several exercise apps for working out at home on the Apple Store and Google Play Store. Here are some of them:

• Runtastic
• Google Fit
• Home Exercise
• BTFit
• Growth – Diet and Training
• Daily Burn
• Seven: 7 minute workout
• Nike Training Club
• SmartGym
• Yoga – Down Dog
• Daily Yoga for Beginners

In the above apps you can choose the workouts and customize them according to your needs.

YouTube is also a great source of examples of exercises to practice at home. By searching in English, you can access a greater number of videos.

For more health and wellness topics, keep reading our blog !

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