7 Amazing Home Workouts for Beginners (Without Equipment)

In today’s lives, people have a hectic life. People don’t have time for themselves and they can’t be able to maintain their health. Because of that, hitting gym is next to impossible for most of them. But some people have time but gym isn’t their thing. So here are some best home workouts for beginners without investing anything but just your time. In this article we are going to focus on each and every part of the body and we’re going to tell you about the 7 amazing workouts for beginners to perform without going to gym or using any equipment. But before performing any of these workouts it is necessary to do some warm up.

Warm Up:

Warm up is something very necessary before performing any workout as it makes our workout more effective. Warm-Up should be done for at least 10 minutes before doing any workout. Let’s know about the benefit provided by doing warm up.

 Benefits of doing warm-up:

1. It enhances our body flexibility and makes it easier to move our body muscles and helps to exercise in a correct way.
2. It increases our body temperature which helps oxygen to flow more to the muscles which will make the muscles relax.
3. Warm -up makes us active and motivates our body to workout more effectively and efficiently.
4. Warm-up will help out to bring elasticity in our body which will prevent us from any injury or overheating during workout.

Warm-up exercises to be done:

1. Marching on spot: This exercise is a great warm up for us before starting the actual workout.
   Start marching on the spot 2-3 minutes and then start marching forwards and backwards. Keep doing this warmup at least for 5 minutes
2. Jumping or run on one place: this exercise will help our body to warm-up intensely which will create a good impact to workout effectively. Start jumping on place at least 3 minutes. You can jump high or low.
3. Rotating waist and hips: Stand still on one place. Keep your hands on waist and start rotating our waist and hips in circles. Do this exercise at least for 3-4 minutes.
4. Shoulder rolls: Roll up your shoulders in circles for ate last 2 minutes. This exercise will ease down your shoulder muscles.

This warm-up will definitely relax up our body and workout efficiently.

Best Home Workouts for Beginners (Without Equipment)

Be calm for at least 1 min then start up your actual workouts

Jumping Jacks:

Jumping jacks is one of the fun but high intensity exercise which is a full body workout which makes our whole body active and strengthens it. It is a best home workout to do as it targets our whole-body fat and helps to burn calories at faster rate.

How to perform Jumping Jacks:

1. Stand straight in a comfortable position.
2. Take a deep breath.
3. Then extend your arms and the legs up in the air.
4. Start jumping in the position shown above till you can.
5. Do not overdo it. Listen to your body

Benefits of Performing Jumping Jacks:

1. It is a full body workout helps to burn your whole-body fat.
2. It also builds up leg strength.
3. It improves our respiratory system.
4. Helps to stimulate bone density which prevents our bones from getting fractured.
5. Jumping jacks improves our body balance and coordination.

Lunges:

Lunges is an amazing and effective exercise that helps us to build up strength to our muscles in lower body. It is a great way to give a good shape to our lower body.

How to perform it:

1. Stand and split your legs wide apart.
2. Keep your back straight.
3. Take up one step forward slowly while your other knee to be touching on ground.
4. Then slowly come back to the first step. Stand up.
5. Repeat this with alternate legs until you feel the burn in your thighs.

Benefits of performing lunges:

1. It improves our body balance as this workout engages our core which also helps to improve body posture .
2. Lunges makes our hips and legs muscle flexible. In short, it increases flexibility level in our body.
3. It relives us from the lower back pain.
4. Lunges target the large muscles in lower body which helps us to get from rid from large thighs as it increases metabolism level in our body which burns fat.
5. Lunges improves spinal health as it provides stability to the spine and helps it to be flexible.

Sit-ups

Sit-ups are abdominal exercise which is done by lying down. This workout focusses on your stomach and helps you to get flat stomach and tone core.

How to Perform it:

1. Lie down on your back with your knees bent.
2. Place your hands behind your head.
3. Raise your body off the ground tighten your core.
4. Lower down the body back to the ground.
5. Repeat again the steps at least for 30 seconds.

Benefits of performing Sit-ups

1. It improves our core strength and balances our body.
2. Improves our body posture and creates a support system to our body.
3. Helps you to burn calories creates an intense impact on our belly.
4. It improves our movement in spine and makes our body flexible.
5. It improves blood circulation and body and boost up energy levels.

Squats

Squats is a vital exercise which increases the strength of lower body. This is an effective exercise which focuses mainly on the lower body. Especially the muscles involved in this workout are the muscles front of front things and butt muscles.

How to Perform it:

1. Stand straight with your feet wide apart.
2. Tightens your core and muscles
3. It slowly low down and keep your pose like sitting on an inviable chair.
4. It lift your legs back to first step.
5. Keep repeating the steps till 30-45 seconds.

Benefits of Squats:

1. It burns up calories fast from your thighs and hips.
2. Strengthen your core. Strong core will help us to balance our body and ease the back pain.
3. It improves our flexibility level.
4. Squats also strengthen up our cardiac muscles.
5. It also helps in keeping the bones strong.

Hip Bridge

Hip bridge is a challenging and excellent lying down exercise. This exercise really helps to make your lower body muscles burn and it targets multiple muscles groups in our body. Hip bridge builds up stretch and strength in our body.

How to Perform it:

1. Lie down on your back and bent your knees.
2. Raise up your hips from the floor.
3. Keep your hips up in the air.
4. Hold this position for at least 10 seconds every time you move your body.
5. Slowly touch the hips back to the ground. Repeat the same.

Benefits of Hip Bridge:

1. Hip bridges helps us to get better posture.
2. Provides good strength to our spinal cord.
3. They build up leg and lower back strength. Relives from lower back pain.
4. It stabilizes and strengths our core muscles.
5. It will also help in jumping higher.

Arm Circles:

Arm circles is easy workout to perform which targets our shoulder area. This workout is also a stretch to our arms. It is an effective and amazing exercise to be done to lose arms and shoulder fat.

How to Perform Arm Circles:

1. Stand still while keeping shoulder wide apart.
2. Extend your arms in a parallel way.
3. Start rotating your arms clockwise and anti-clockwise direction.
4. Perform this exercise till you feel the burn in your shoulders.

Benefits of Performing Arm Circles:

1. It improves our flexibility as it stretches our arm muscles.
2. Burn ups your arm fat effectively.
3. It helps to tone our arm and shoulder muscles.
4. It also helps in burning the upper back fat.

Donkey Kicks:

Donkey kicks is a beginner friendly exercise to perform that mainly targets our glutes and core. It is a lower body exercise which helps us to burn fat in lower areas.

       How to Perform Donkey Kicks:

1. Get on both hands and keeps facing to the ground.
2. Then take up your one leg and kick it backward up in air.
3. Squeeze up your glutes while kicking back.
4. Do this with alternate legs at least 15-30 seconds with each leg

      Benefits of Donkey Kicks:

1. It is an effective fat burning exercise which burns up fat intensely.
2. This workout helps in toning our glutes.
3. It stabilizes our core and makes our core strength powerful.
4. It also strengths our shoulder muscles.
5. Helps us to improvise our body posture and also helps from chronic back pain.

Best Home Workouts for Beginners (Useful Video)

Conclusion:

Since every body is different so listen to your body while workout.

If you are a beginner then you don’t need to perform all of this exercise all at once. Our body requires time to engage in it.

Try performing workout daily for good and effective results.