Home workout without equipment for beginners

Are you looking for a new home workout without equipment? Try this home workout that blasts calories that doesn’t require equipment.

There couldn’t be a better time than now to try something new. Many of us are home because of what’s happening in the world. Our gyms, parks and recreation centers are closed.

There are so many different things you can do in a workout from push ups to planks to jumping jacks to burpees. However, many times we fall back to the same routine. This workout work your total body.

You can add resistance bands or dumbbells, but they are not needed.

Total body home workout without equipment

Spell out your full name and create an epic bodyweight workout you can do anywhere.

full name home workout without equipment for beginners

So for me, part of the workout looks a little something like this:

  • S – 30 seconds jog on the spot
  • H – 5 Close grip push ups
  • A – 60 second wall sit
  • L – 10 leg raises
  • A – 60 second wall sit
  • M – 20 mountain climbers
  • A – 60 second wall sit

You also can switch it up by spelling out the name of a loved one or your favorite movie.

Mountain climbers or burpees

I am so glad my name has an M instead of an E in it.

Mountain climbers are not my favorite exercise but they do work your entire body. Mountain climbers build strength in your shoulders, arms, chest and back because they hold your bodyweight up for a long period of time. You’ll also increase core strength.

total body home workout without equipment for beginners

How to do a mountain climber

  • Start in a traditional plank — shoulders over hands and weight on just your toes.
  • With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward.
  • Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
  • Continue “running” in your plank for one minute.

Push ups work your total body

There are several variations to do push ups. You can do push ups off the wall, a chair or on the floor.

Depending on the day and the way I am feeling, I can knock out a number of traditional push ups on my toes, but I am not afraid to do push ups using my knees. The goal is to do them one way or another.

For this workout, I did tricep push ups, which keeps your arms closer to the sides really targets the triceps muscles along the back of your arms and it also requires more core stabilization.

Add resistance or difficulty

This workout does not require weights or resistance bands. You can add difficulty in the following ways:

  • Slow things down – Take three to four seconds to lower down into a squat, push up, lunges and more then holding at the bottom for a count or two, before taking three to four seconds again to stand back up. By moving more slowly, you take any momentum out of it and rely more on strength. It also forces you to engage your core more to stay balanced longer
  • Speed things up – Adding speed gets your muscles working in a different way. You also get your heart rate higher more quickly, increasing cardiovascular conditioning and muscular endurance.
  • Shorten rest times – Shortening your rest intervals is a simple way to make any bodyweight workout more challenging.

What is your favorite exercise that does not require equipment?

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