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5 Equipment Free Workouts To Stream At Home
Are you looking for a workout that doesn’t require any equipment? Whether you’re short on space, budget, or just don’t have access to a gym, equipment-free workouts are a great option. Not only are they convenient, but they can also be just as effective as those done with equipment. In this blog post, we will be covering 5 different equipment-free workouts that you can stream from the comfort of your own home.
When it comes to working out, many people think that they need a gym membership or expensive equipment to get in shape. However, that’s not the case. Equipment-free workouts, also known as bodyweight exercises, are a great way to get a full-body workout without the need for any equipment. Not only are they convenient, but they can also be modified to increase or decrease difficulty, making them suitable for all fitness levels. In this blog post, we will be covering 5 different equipment-free workouts that you can stream from the comfort of your own home.
Workout 1: Bodyweight Circuit
Bodyweight circuits are a great way to get a full-body workout in a short amount of time. The workout consists of a series of exercises that are done in succession with little to no rest in between. This type of workout is great for burning calories and building muscle.
To do a bodyweight circuit, you will need to choose a series of exercises that work different muscle groups. Some examples include push-ups, squats, lunges, and burpees. Once you have chosen your exercises, set a timer for 30 seconds for each exercise and move from one exercise to the next with little to no rest in between. Repeat the circuit 3-5 times.
Tips for proper form and modifications
- Make sure to keep your core engaged throughout the entire workout
- If you find a particular exercise too difficult, you can modify it to make it easier. For example, if push-ups are too hard, you can do them on your knees instead of your toes.
Variations to increase or decrease difficulty
- To increase the difficulty, you can add weight to the exercises. For example, you can hold a weight while doing squats or lunges
- To decrease the difficulty, you can do the exercises at a slower pace or reduce the number of repetitions.
Workout 2: Yoga Flow
Yoga is a great way to improve flexibility, balance, and strength. A yoga flow is a series of yoga poses that are done in succession, similar to a vinyasa flow. This type of workout is great for improving balance, flexibility, and relaxation.
To do a yoga flow, you will need to choose a series of yoga poses that work different muscle groups. Some examples include downward-facing dog, warrior 2, and tree pose. Once you have chosen your poses, move from one pose to the next with little to no rest in between. Repeat the flow 3-5 times.
Tips for proper form and modifications
- Make sure to keep your core engaged throughout the entire workout
- If you find a particular pose too difficult, you can modify it to make it easier. For example, if you can’t reach your toes in forward fold, you can bend your knees.
Variations to increase or decrease difficulty
- To increase the difficulty, you can hold the poses for longer or add more challenging poses.
- To decrease the difficulty, you can do the poses at a slower pace or reduce the number of repetitions.
Workout 3: Tabata
Tabata is a type of high-intensity interval training (HIIT) that is great for burning calories and improving cardiovascular fitness. The workout consists of 20 seconds of maximum effort followed by 10 seconds of rest, repeated 8 times for a total of 4 minutes.
To do a Tabata workout, choose an exercise such as jumping jacks, mountain climbers, or burpees. Set a timer for 20 seconds of maximum effort followed by 10 seconds of rest. Repeat the exercise 8 times for a total of 4 minutes.
Tips for proper form and modifications
- Make sure to give maximum effort during the 20 seconds of work
- If you find a particular exercise too difficult, you can modify it to make it easier. For example, if jumping jacks are too hard, you can do marching in place instead.
Variations to increase or decrease difficulty
- To increase the difficulty, you can increase the work time or add more challenging exercises.
- To decrease the difficulty, you can reduce the work time or choose easier exercises.
Workout 4: High-Intensity Interval Training (HIIT)
HIIT is a type of workout that alternates periods of high-intensity activity with periods of rest. This type of workout is great for burning calories and improving cardiovascular fitness.
To do a HIIT workout, choose a series of exercises such as jumping jacks, mountain climbers, and burpees. Set a timer for 30 seconds of maximum effort followed by 30 seconds of rest. Repeat the exercise for 20 minutes.
Tips for proper form and modifications
- Make sure to give maximum effort during the 30 seconds of work
- If you find a particular exercise too difficult, you can modify it to make it easier. For example, if jumping jacks are too hard, you can do marching in place instead.
Variations to increase or decrease difficulty
- To increase the difficulty, you can increase the work time or add more challenging exercises.
- To decrease the difficulty, you can reduce the work time or choose easier exercises.
Workout 5: Pilates
Pilates is a type of exercise that emphasizes the use of the core muscles to improve balance, flexibility, and strength. This type of workout is great for improving posture and reducing back pain.
To do a Pilates workout, choose a series of exercises such as the plank, the bridge, and the bird-dog. Repeat each exercise for 10-15 repetitions.
Tips for proper form and modifications
- Make sure to engage your core throughout the entire workout
- If you find a particular exercise too difficult, you can modify it to make it easier. For example, if the plank is too hard, you can do it on your knees instead of your toes.
Variations to increase or decrease difficulty
- To increase the difficulty, you can hold the poses for longer or add more challenging exercises.
- To decrease the difficulty, you can do the exercises at a slower pace or reduce the number of repetitions.
Conclusion
Equipment-free workouts are a great option for those who are short on space, budget, or just don’t have access to a gym. These 5 workouts are just a small sample of the many equipment-free workouts that are available. Whether you’re a beginner or an advanced fitness level, there is an equipment-free workout that will suit your needs. Give these workouts a try and make them a regular part of your fitness routine.
FAQs
- What are some equipment-free workouts I can do at home?
- Bodyweight circuits, yoga flows, Tabata, HIIT, and Pilates are all examples of equipment-free workouts that can be done at home.
- Are equipment-free workouts just as effective as those done with equipment?
- Equipment-free workouts can be just as effective as those done with equipment, as they often use bodyweight as resistance and can be modified to increase or decrease difficulty.
- Can I stream equipment-free workouts online?
- Yes, there are many online workout classes and videos that focus on equipment-free exercises that can be streamed from the comfort of your own home.
- Are there equipment-free workouts for beginners?
- Yes, many equipment-free workouts can be modified to suit different fitness levels, making them suitable for beginners.
- Are there equipment-free workouts for advanced fitness levels?
- Yes, equipment-free workouts can be modified to increase difficulty, making them suitable for advanced fitness levels.
- Are there equipment-free workouts for specific body parts?
- Yes, equipment-free workouts can target specific body parts, such as the legs, arms, and core.
- How long should I do equipment-free workouts?
- The length of your workout will depend on your fitness goals and level, but a general guideline is to aim for at least 30 minutes of moderate-intensity activity most days of the week.
- Are there any equipment-free workout programs?
- Yes, there are many equipment-free workout programs available online that focus on different types of exercises and target different areas of the body.
9. Are there any equipment-free workouts for weight loss?
- Yes, equipment-free workouts such as high-intensity interval training (HIIT) and bodyweight circuits can be effective for weight loss as they burn calories and increase muscle mass.
- Are there any equipment-free workouts for seniors?
- Yes, equipment-free workouts such as yoga, Pilates and bodyweight exercises can be modified to suit the needs of seniors and can help improve balance, flexibility, and strength.
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