Healthy At Home 3 MIN READ 270 VIEWS April 22, 2021

Can’t go to the gym in this pandemic? Here are some exercises you can try at home sans any equipment

Written By Jyoti Jaswal

home workout plan

Ever since the Covid-19 pandemic has hit our world, it just disrupted our normal routine and made everything miserable. Be it the places for entertainment or fitness centers, everything suffered a huge setback due to this pandemic. Although things were coming back to normal and we were hoping for the best, the sudden rise in covid cases again started causing panic within the population of the country. With the rise in coronavirus cases gyms, theatres, restaurants, and other such places are again closing down soon. 

The closing of the gyms made it really difficult for fitness enthusiasts to train hard and we know that. But hey! You need not worry as you can still build those muscles and lose those extra inches by keeping a check on your diet and following a home workout plan.  We have come up with some easy and super effective exercises that you can easily do at home without using any equipment. Without any further ado, let us get started and learn the different exercises that can help you meet your fitness goals without stepping out of your home:

  1. Yoga

Yoga is the best as well as effective at home workout that does not require any kind of equipment. Infact, if you continue practising this form of exercise for long, it can help you in many ways right from weight management, stress reduction to improving your reproductive health. There are a lot of yoga type and some of the best form includes: 

  • Surya Namaskar
  • Butter Yoga
  • Dhanur asana
  •  Anulom vilom
  • Kapalbhati

You can easily learn these forms of yoga from youtube or join some online yoga classes. 

  1. Squats

Squats are best home exercises that do not require any gym equipment and have a lot of benefits. It can help to strengthen our core, burn calories, strengthen the muscles of your lower body, good for your abdominal muscles and more. 

  1. Jumping Jacks

Jumping jacks are the best home exercises to lose weight as well as improve cardiovascular health and control cholesterol levels. It can help to improve blood circulation and also reduce your blood pressure levels. 

  1. Push-ups

Pushups are one of the most common bodyweight exercises to build upper body strength. They help in engaging triceps, shoulders and pectoral muscles and can also increase strength of core and lower back. Hence they are considered the best  home workout for men and women as a means of building strength fast and effectively.

  1. Dumbbell exercises

You can easily bring the gym at home and do dumbbell exercises without even using an actual dumbbell. Confused, right ? Well, just use two water bottles of 1 litre or 2 litres each and use them to do dumbbell exercises, which otherwise you would have done with actual dumbbells in the gym. These exercises help you to activate your muscles as well as stimulate muscle growth.

  1. Crunches

Want to lose that stubborn belly fat? You can do that easily in the comfort of your home with crunches. They are the best form of abs exercises at home. They are similar to situps, except that crunches only work on your abdominal muscles.

  1. Burpees

Burpees are the best full body workout at home that can not only help to burn your body fat, but also improve your overall health. It can support your cardiovascular health by improving blood circulation and regulating blood-pressure. It also helps in reducing blood sugar levels as well as improves the functioning of the lungs and brain.

  1. Planks

If you are looking for a good home workout for women and men, then look no further than planks. They improve your posture and flexibility, and also help in increasing your core strength as well as reduce excess belly fat.

  1. Dance

The best and most entertaining way of weight management is to dance your heart out daily. Dance helps to burn a lot of calories as well as have lots of fun while doing it. It is a holistic approach to maintain your cardiovascular health and overall mental as well as physical fitness.
Conclusion: Home workout equipment gives you the freedom to train at your convenience. You can try to use bottles, towels, or even try using pillows to do different exercises at home. You can simply search for different techniques on youtube or join online training courses. There are even some exercises that you can do by simply sitting on a chair and working on your laptop. If you are determined to meet your fitness agenda, then it doesn’t matter whether the gym is open or closes. Stay healthy, stay safe, do exercise and most importantly stay at home.

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