Everyone should be exercising on a regular basis; there is a long list of reasons why and the benefits of working out. Whether you’re someone who wants to start exercising without spending a lot of money on the gym or you’re suddenly unable to go work out at the gym the way you used to, you can still get good workouts in – at home! Exercising regularly helps improve sleep quality, maintain a healthy weight, and lower the risk of death. Despite the fact that the benefits of exercising are well-known, many people still don’t get the exercise they need to stay healthy. According to the CDC, only about half the adults get the amount of exercise they need. Of course, there are many reasons people skip workouts, from not being able to get to the gym to not having the money for expensive equipment or even no time for workouts. As we’ve mentioned, you don’t need a gym, money, or even a lot of time to incorporate exercise into your routine. There are plenty of equipment-free workouts you can do in the comfort of your own home. Here are the best workouts you can do with no equipment:
First on the list is yoga. No matter what your needs are and what level of fitness you’re at, yoga is there for you. Whether you want to do some gentle stretches or an intense muscle-strengthening session, yoga is a great option. There are so many different free online classes available. Once you get the hang of the poses, you can even put together your own routine without the help of a video. In terms of equipment, all you really need is a yoga mat, and even that isn’t a necessity – you can use a carpet or a towel instead. Some teachers do use props like straps and blocks, but they aren’t the least bit mandatory. You’ll be just fine with just the mat.
If you want a workout that will be fun and get your heart pumping, dancing is the answer. Turn on your favorite upbeat song and get to it! If you want something more structured, there are plenty of online videos you can find and dance to. Dancing is a fantastic form of exercise. In an hour, you can burn anywhere from 250 to 500 calories by dancing, depending on the style. In addition, dancing can help improve memory, sharpen your focus, and help you pay more attention.
Progressing to a more intense form of exercise, HIIT – high-intensity interval training – is perfect for a person who wants to make the most of their workouts while still keeping them short. During a HIIT workout, you go as hard as you can for 60 seconds, then take a 30-second break before moving onto the next exercise. There have been multiple studies that researched the benefits of HIIT workouts, and they found that people who do it enjoyed it more. On top of that, it was found that people who did HIIT were more likely to improve heart-rate variability than previously inactive adults. Once again, the internet is your friend, so look online for free videos.
There are two kinds of pilates; one that uses studio equipment and one you can do anywhere as long as you’re on a mat or a soft surface. You can do a pilates workout on your yoga mat at home. You’ll be able to find some great workouts online that will help you learn the basic moves of pilates and then do more advanced exercises with time. Just like yoga, if you don’t have a mat, a carpet or towel will suffice.