No Equipment? No Problem: Working Out At Home

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.*

Go to the gym? NO Workout at home? YES!

*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

A soccer player running in place

Strength

Someone saying, 'Be strong.'

Stretching

A person stretching on a beach at sundown

Cardio

Cardio exercises raise your heart rate strengthening your heart and lungs.

Jumping Jacks

Two cartoon characters doing jumping jacks

Burpees

A person doing burpees in a a home office

Running in Place

A boy running in place at home

سوال

Choose an additional cardio exercise that raises your heart rate and doesn't require any equipment.

Jumping Rope

Pull Ups

Side to Side Punches

Tree Pose

Strength

Strength exercises build 3 muscle groups: upper body, lower body, and core.

Focus on proper form rather than speed.

Push Ups - Upper Body

A woman doing pushups in a home office

Squats - Lower Body

Plank - Core

سوال

Choose an additional strength exercise that will build muscle and doesn't require any equipment.

Bench press

Lunges

Cycling

Corpse pose

آیا می دانید؟

If you want to add a bit of weight when doing strength exercises, you can use cans of vegetables or water bottles.

Stretch

Stretching exercises improve flexibility and help cool down after exercise.

Downward Dog - Full Body

Upward Dog - Upper Body

Butterfly Stretch - Lower Body

سوال

You want to create an exercise routine that includes at least 1 of each type of exercise. Which of these should you choose?

Jumping Jacks, Burpees, Butterfly

Push Ups, Planks, Squats

Burpees, Squats, Downward Dog

Running, Upward Dog, Jumping Jacks

Take Action

Put it all together to build your at-home exercise routine using interval training.

Warm up for 5 minutes by walking in place

Pick an exercise from each category

Set a timer for 15 - 30 seconds

Do each exercise for that duration

Take a short break

Repeat 5-10 times or with different exercises

A cartoon character saying, 'Let's exercise!'

No Equipment? No Problem: Working Out At Home

Types Of Exericses

Cardio

Strength

Stretching

Cardio

Jumping Jacks

Burpees

Running in Place

سوال

Strength

Push Ups - Upper Body

Squats - Lower Body

Plank - Core

سوال

آیا می دانید؟

Stretch

Downward Dog - Full Body

Upward Dog - Upper Body

Butterfly Stretch - Lower Body

سوال

Take Action

به کوشش

Kitzzy Avilés

This Byte has been reviewed by

Dila Kavame