Two common problems if you want to exercise are a lack of time and money needed for the gym. However, you can do some things at home just fine, with zero dollars spent and with great results.
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The fact is that you don't need equipment at all to exercise, and in the worst case you need one or two pieces of simple equipment and you can do it all at home. And it gets better - you don't need a lot of space.
Using just bodyweight is enough for several months of workout and after that you can buy small inexpensive weights to make things a bit harder. However, when you reach that point you will already be in a very good shape.
Now, what to do and how to do it? First don't forget a short warm-up. At the beginning it will look like that it's not necessary but we assure you that workout without warm-up is the best and the shortest way to your doctor. Do some stretching, then slowly run in place and do some jumps.
If you spend just two minutes on that, your muscles and other tissue will be prepared for harder workout and your heart rate will be slowly lifted to the running speed.
When you do exercises, they should last from 0.5 to 2 minutes with rest between them. If you are a beginner you should fully rest (read: until your heart slows down), and after a month you should take shorter rests of about one minute.
The ultimate goal is to workout a half an hour with no rests at all. Be aware: to get to that point you'll need at least two months, of course depending on your starting condition, but when you get there you will know that the hardest job is done.
What should you do? There are many programs and techniques, but let us show you here the simplest one. Remember: maybe these examples look easy, but you can always do more series or use more weight (for example, a heavy book).
Squats are excellent exercises. Everyone can do variations of squat and it uses almost the whole body. Good way to start a squat is to stand erect with a straight spine and feet shoulder-width apart.
Slowly lower your body with the hips moving back as if you’re sitting in a chair and maintain the weight directly over the heels. Lower to position where your thighs are almost parallel to the ground, then pause, and slowly get up.
If you add lunges to squats - you get a complete lower-body workout! With just two exercises! For the front lunge, assume the position as with the squat. Take a long step forward, landing on the ball of the foot and lower the rear knee to just short of touching the ground.
Lower the front knee to about 90 degrees of knee flexion, pause, and return to the starting position. Repeat with the other leg. Always keep your front knee in line with your foot and ankle.
Push-ups will help you develop your chest, shoulders, and upper arms. Begin on the floor with the hands slightly wider than shoulder width, place your toes on the floor, and keep your back straight.
Press your body upward without locking the elbows, pause, and then lower until the elbows are at about a 90-degree angle. If this is too difficult, start by pushing up against a wall and then work your way to the floor.
If you want a firm tummy, abdominal curls will help you get there. Lie down on your back with one knee bent keeping the foot flat on the floor while the other leg is extended.
Cross your arms over the chest or place them, unclasped, behind the head with elbows out to the side maintaining a neutral spine. Then engage your abs by raising the shoulders and upper back off the floor toward the pelvis, and then return to the starting position.
Don't forget to breathe during the movement or you will feel sick in no time.
How many repetition you should do? Today make one squat, push-up, lunge, and abdominal curl. Tomorrow make it two, the day after three...
When you are able to make 8 of them, do them in series 3 times 8. When you get to the point that you can make all that with no rest - you can say you're in shape! ■