Can home fitness without equipment really be effective? The answer to this question is…
Absolutely! In fact, you’d be amazed at what you can do to improve your fitness.
There are so many exercises you can do in your own home without the need for expensive equipment. Enough probably to keep you going for your entire life! You just need a bit of knowledge and to be imaginative.
It’s all about finding the exercises you enjoy and that will get your heart and lungs going. Something that makes you more active. Below are a few really good ideas, all geared towards home fitness without equipment (except a pair of shorts, maybe).
We’ll start off with Tabata training. Read the article on the Tabata Protocol for a greater understanding of this type of training.
Basically, this involves ultra high-intensity interval training, whereby you perform short 20 second burst of all out, maximum effort. In total you perform a total of 8 intervals with 10 seconds rest in between. This means each Tabata session lasts 4 minutes. You can perform more, but even one is tough enough.
Or you can perform HIIT training, or high-intensity interval training. This is similar to the Tabata Protocal, using exactly the same exercises, but you work at about 90% of your maximum effort. Each high-intensity interval lasts for around 1 minute and each rest interval last about the same.
Because you aren’t working flat out, these sessions tend to be slightly longer. They can last between 15 and 20 minutes, but never more. If you work at the required intensity, you won’t be able to go beyond 20 minutes!
Or you can perform the classic circuit training exercises. I love these! Make a list of exercises, such as burpees, squat thrusts, squats, press ups, sit-ups, crunches, reverse crunches, leg raises, etc., and perform a circuit. Start off performing each exercise with 30 seconds rest in between, then each session reduce your rest by 5 seconds. Once you are fit enough to perform your entire circuit continuously, repeat the entire circuit!
Whether you want to incorporate Tabata, HIIT, or circuit training into your home fitness routine, take a look at the list of free workout plans to get you going. Take them and use them or modify them as you wish. Use your imagination and start coming up with your own.