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Want to start an exercise routine, but don't have money for a gym membership or pricey equipment? Good news! You can workout at home for free with no equipment.*
*Consult your doctor before starting a new exercise routine.
Types Of Exericses
There are 3 types of exercises you can add to your routine:
Cardio
Strength
Stretching
Cardio
Cardio exercises raise your heart rate strengthening your heart and lungs.
Jumping Jacks
Burpees
Running in Place
Quiz
Choose an additional cardio exercise that raises your heart rate and doesn't require any equipment.
Pull ups are a strength exercise that requires a pull up bar. Jumping rope is a great cardio exercise that requires a rope. Tree pose is a yoga move. Side to Side punches are basically punching the air and great cardio without equipment.
Strength
Strength exercises build 3 muscle groups: upper body, lower body, and core.
Focus on proper form rather than speed.
Push Ups - Upper Body
Squats - Lower Body
Plank - Core
Quiz
Choose an additional strength exercise that will build muscle and doesn't require any equipment.
Cycling is great cardio and can build leg muscle, but requires a bike. Bench press builds upper body strength, but requires a bench and barbell. Corpse pose is a resting yoga pose, great to cool down after exercise. Lunges build leg strength without equipment.
Did you know?
Stretch
Stretching exercises improve flexibility and help cool down after exercise.
Downward Dog - Full Body
Upward Dog - Upper Body
Butterfly Stretch - Lower Body
Quiz
You want to create an exercise routine that includes at least 1 of each type of exercise. Which of these should you choose?
The burpee-squat-downward dog combo is a well-balanced routine for your whole body!
Take Action
Put it all together to build your at-home exercise routine using interval training.
This Byte has been authored by
Kitzzy Avilés
Instructional Designer, Leader and Facilitator
Master's Degree
This Byte has been reviewed by
Dila Kavame
MD, MSc