No Gym Exercises Using Bodyweight

How to Exercise at Home Using Body Weight

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Pssst. We heard you’ve been wanting to get back in shape. Good call—now, what’s holding you back? Even if prices for workout equipment or gym memberships are out of your budget or you don't have the space for bulky equipment at home, you can still start your journey to a better, healthier you right now. If you're looking for easy exercises to start burning fat and lose weight at home as fast as possible, resistance training is the way to go. Using your own body weight to provide resistance is the easiest and fastest way to turn your home into your own personal gym!

Full Body Exercises with No Gym Equipment

If you're a beginner or haven't exercised in a while, it's important not to overdo it. Start slow and build up if you need to. Remember that these types of workouts are generally high-intensity and full-body, and can usually be finished within 30 minutes. Try these four quick exercises:

  1. Burpees: A burpee is basically a push-up followed by a jump squat. This is a move that engages your entire body.

  2. Jump squats: You squat with feet shoulder-width apart, knees slightly bent, then engage your quads, glutes, and hamstrings to jump up and off the floor, extending your legs.

  3. Push-ups: There's a reason they're classic and recommended by everyone. They build your upper body strength and, when done right, strengthen your lower back and engage your core.

  4. Bicycle crunches: The key to a great bicycle crunch is taking your time to truly engage your abs. Lay on the floor, press your lower back into it, and bend your knees while your feet are flat on the floor. Place your hands behind your head, bring your knees up and shoulder blades off the floor, straighten your left leg while turning your upper body to the right, return to the center, and repeat on the other side.

Household Items To Use Instead of Gym Equipment

You definitely have a few items in your home that can help produce the same results you would see from gym equipment. Find objects that work as weights for added resistance. It's possible to get stronger, fitter, and leaner using everyday items like these:

  • Chair: Try using a chair for tricep dips or inclined push-ups.

  • Cans: Get some cans in your hands! Cans of beans, soup, or sauce—any can that fits in your hand works great as a simple hand weight.

  • Backpack: Use a backpack for added weight. You can also wear it on your chest like a weighted vest. We have plenty of tactical backpacks right here at TD if you’re in the market for a new one!

  • Jugs: An excellent alternative for a dumbbell is a jug of laundry detergent, an unopened gallon of water, or a water-filled milk jug with a handle. Want to increase your resistance even more? Fill a jug with sand, rocks, or cement for even bigger gains.

Tips for Exercising at Home

Prioritize safety and success in your home workouts by practicing good form, warming up, and stretching before exercising. If you're returning to exercise after a hiatus or making significant lifestyle changes, then it might not feel great at first – but power through! Focus on maintaining proper form over the number of repetitions to maximize the benefits and avoid injuries. And get rid of the idea that constant exercise or pushing beyond limits guarantees fitness; our bodies require rest to function optimally. Push yourself adequately, stop when you’re tired, and embrace rest days for muscle recovery. Consistency is key, so establish a routine that allows your muscles to rebuild and strengthen, so you can enjoy a sustainable approach to your fitness journey.

Shop TD For All Your Home Exercising Needs

If you've ever wondered if you can exercise at home without equipment, the answer is a solid and resounding yes! Whether you're stuck at home, low on cash, or just not a fan of going to a gym, these tips on how to exercise at home without equipment will get you started on a leaner, healthier you. And don’t forget to shop TD for all your workout clothing needs. We have plenty of tactical shirts and tactical shoes that are great for exercising!




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