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A home workout routine without equipment is what works perfectly for me. Because I am a mum of two young girls whom I home-educate.
In today’s fast-paced world, finding time to hit the gym can be challenging. You can be a home-ed mum like me or maybe you travel a lot or work crazy shifts.
Hectic work schedules and family commitments can get in the way of finding time, and money to get to the gym.
A home workout routine without equipment has become an increasingly popular option.
The good news is, you don’t need a gym or expensive equipment to get a great workout and I will show you how.
This ultimate home workout routine without equipment will help you build strength. Improve flexibility, and boost your cardiovascular health. All from the comfort of your living room.
Enjoy and don’t forget to comment at the end, I love hearing from you and subscribe to get access to FREE printables, newsletters, the latest posts and more.
Why Choose a No-Equipment Workout?
Convenience
First of all, it is so convenient.
No need to travel to a gym, you can work out anytime that suits you.
Cost-effective
Secondly, it saves me money on gym memberships.
I do have some weights at home but you can still get a great workout in without any weights.
If you would like to get hold of some weights, I will link mine here.
Versatile
The third reason is these exercises can be done anywhere!
I did mine on my balcony when I went to Portugal. You can read my review here.
Whether you’re at home, in a park, or travelling these are so easy to do and don’t take up lots of space.
Full-body workout
Finally, the fourth reason why doing a home workout routine without equipment is great is because bodyweight exercises can target multiple muscle groups.
Meaning our whole body is getting a workout even if you focus on one area.
The Ultimate Home Workout Routine without Equipment
This routine combines cardio, strength training, and flexibility exercises. This will provide a full workout.
Do each exercise for the number of repetitions or duration.
Complete the circuit 2-3 times based on your fitness level.
For example, if you are a beginner, once through may be enough 2-3 times a week.
I do this every day 2-3 times through.
Warm-Up (5-10 minutes)
Before diving into the workout, it’s really important to warm up your muscles.
This will help to prevent injuries and improve performance.
Here are a few warm-up exercises to get you started:
Jumping Jacks: 2 minutes
If you are like myself and suffer from a chronic pain condition. Then you can step them out instead of jumping.
High Knees: 2 minutes
Again you can take the jump out, this is about raising your heart rate.
Arm Circles: 1 minute forward, 1 minute backward
Arms straight, make sure you do a full range of motion to warm the arms up.
Hip Rotation: 1 minute
Standing, lift your leg as you did on the high knees but open outwards and back down, repeat on the other leg for 1 minute.
Hamstring Stretch 1 minute
Stand tall and bend over with straight legs to touch your toes.
You should feel a nice stretch up your legs, bend down then straighten again for a total of 1 minute.
Full-Body Workout Routine
1. Push-Ups
Reps: 15-20
Muscles Targeted: Chest, shoulders, triceps, core
How to do it:
– Start in a plank position. With your hands placed slightly wider than shoulder-width apart.
– Lower your body until your chest nearly touches the floor.
– Push back up to the starting position.
– Repeat
If you are a beginner you may prefer to do these on all fours.
You may be able to do 5 first-time and second-time increases to ten.
Another way is to use an incline, such as a chair or a wall. This will make it easier.
It is a process, don’t compare yourself to others. You are on your own journey.
2. Squats
Reps: 20-25
Muscles Targeted: Quads, hamstrings, glutes, core
How to do it:
– Stand with your feet shoulder-width apart.
– Lower your body as if sitting back into a chair, keeping your knees behind your toes. Feet flat on the floor. Back straight. Chest lifted.
– Return to the starting position.
– Repeat
Remember only go as low as you can without breaking form. By this I mean, keeping your back straight and feet flat like above.
If you cannot go too low, that’s fine, work with what you’ve got.
TOP TIP: Pull your belly button towards your spine.
This means your core is engaged.
Not only will this protect your back but it will also keep your back in the correct position.
This goes all ALL workout moves.
3. Low Plank
Duration: 1 minute
Muscles Targeted: Core, shoulders, back
How to do it:
– Lie face down with your forearms on the floor and elbows directly under your shoulders.
– Raise your body, keeping a straight line from head to heels.
– Hold the position, engaging your core.
If you want, you can do this in high plank. On your hands instead of forearms.
To increase the difficulty whilst in low plank. You can dip your hips on one side and then the other to really work your core.
My favourite.
Or still in low plank, you can rock forward and back on your toes, again really working your core a little more.
Being a mum my core is my main trouble area so any time I can add a little extra core work in, I do.
4. Lunges
Reps: 15-20 per leg
Muscles Targeted: Quads, hamstrings, glutes
How to do it:
– Stand tall with feet hip-width apart.
– Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle.
– Push back to the starting position and switch legs.
Don’t forget not to take too much of a step forward as this can make getting back even harder and you can lose form.
5. Burpees
Reps: 10-15
Muscles Targeted: Full body, cardio
How to do it:
– From a standing position, drop into a squat and place your hands on the floor.
– Kick your feet back into a plank position.
– Perform a push-up, then jump your feet back to your hands.
– Explode into a jump, reaching your arms overhead.
– Repeat
This is no one’s favourite home workout move. However, it is great for getting your heart pumping.
Again you can take the jump out and step it out to plank. Still gets my heart racing.
6. Bicycle Crunches
Reps: 20-30
Muscles Targeted: Abs, obliques
How to do it:
– Lie on your back with hands behind your head and legs lifted.
– Bring your right elbow toward your left knee while straightening your right leg.
– Switch sides, bringing your left elbow toward your right knee.
I love this one. You can really feel this work.
Don’t forget not to pull on your neck. If this happens, just place your hands by your ears instead of behind your neck.
7. Mountain Climbers
Duration: 1 minute
Muscles Targeted: Core, shoulders, legs, cardio
How to do it:
– Start in a plank position.
– Bring one knee toward your chest, then quickly switch legs, as if running in place.
Again, no one wants to do this but it works a treat.
Remember to take the jump out if needed.
Cool Down and Stretch (5-10 minutes)
After completing the workout it’s cool down time. With some light stretching to improve flexibility and reduce muscle soreness.
Don’t skip this, you will regret it.
Hamstring Stretch: 1 minute per leg
Just like in the warm-up.
Side Stretch: 1 minute
Stand tall. Stretch one up arm up and lean over the opposite side of your body.
Switch sides. You want to feel a stretch down the side of your core.
Child's Pose: 2 minutes
Sit back on your knees, head and hand on the floor.
Shoulder Stretch: 1 minute per arm
Reach your arm across your body and support it with the other arm, Just avoid pushing on the elbow.
Tips for Success
Consistency: Aim to do this home workout routine without equipment 3-4 times per week.
Progression: Gradually increase the number of reps or duration as you get stronger.
Hydration: Drink plenty of water before, during, and after your workout.
I also have a protein shake after my workout. You can find it here.
Nutrition: Fuel your body with a balanced diet rich in protein. Add in healthy fats, and complex carbohydrates.
It’s no secret that we get fit in the kitchen, not the gym.
Just think about that for a minute.
We spend an hour working out and what do you do with the other 13 or so hours?
You can work your socks off but if your nutrition is rubbish, it won’t make any difference at all.
Bee’s Final Thoughts
Working out at home without equipment is a convenient and effective way to stay fit.
This ultimate home workout routine targets all major muscle groups. Boosts your cardiovascular health, and improves flexibility.
Remember, consistency is key.
Stick with this routine, challenge yourself, and watch your fitness levels soar!
Please comment and let me know if you’d like me to do a post on a workout routine with equipment.
Bee Inspired. Bee Joyful. Bee You.
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The person behind it all
I am a Mumma of three, a Wife, a Home Educator, a Blogger and lastly a Chronic Pain Sufferer.
The most common questions I get asked are “How do I get my hair curly, is it natural?” “
“How are you so organised?”
“You must be really smart to educate your children, are you a teacher?”
and lastly “What is CRPS?”
I have suffered from chronic pain since the age of 10, it has been a daily struggle ever since.
I know thousands of people suffer as I do and I want to share what helps me and my expertise in CRPS, chronic pain and more.
So, I started this blog to share my answers to those questions, journey and experiences with you. I have always been passionate about health, personal growth, and creating a balanced lifestyle for myself and my family.
Searching for ways to enjoy life in a minimalistic way, be part of my children’s education and reduce stress and pain as a whole is important to me.
