10,000 steps at home! Cardio workout without equipment without jumping!

Home workout program for men without equipment. Is it possible to pump up at home without exercise equipment?

Keeping a fitness diary is a great way to discipline yourself and also celebrate your progress.
To train at home you will need the following equipment:

If desired, you can use additional sports equipment:

What you need to grow muscles: the basics

" Goals. Before you start training, it is important to set goals and choose the appropriate program. " Control. For self-control, it is recommended to enter a daily plan in a fitness diary, as well as the exercises performed, the number of repetitions, the number of hours of sleep and the daily diet. " Nutrition. To gain muscle mass and increase muscle definition, it is important to consume a sufficient amount of protein. Carbohydrates provide energy to perform exercise. Fats are necessary for the absorption of vitamins. » Water is necessary to maintain the vital functions of the body. It is recommended to drink up to 2.5 liters of water per day, as well as 1-1.5 liters during intense training. » Emphasis on basic exercises. For beginners, it is better to include 2-3 basic multi-joint exercises in the program that work the maximum number of muscles. The base will help tone your entire body. » The number of workouts at home should be 3-4 times a week for 60-90 minutes, including warm-up and cool-down. » The frequency of repetitions must be adequate to physical fitness. To pump up without iron at home, it is better to start with 3-4 sets of 8-12 repetitions. Gradually increase the frequency to 7-8 sets of 12-15 repetitions. » Cardio. Anaerobic exercises warm up the body well, pumping up the heart and endurance. " Speed. Exercises to build strength are performed quickly. " Rest. New muscle fibers grow during rest, so you should set aside time for relaxation.

Fat Burning Program

Home workouts for weight loss

is a complete 5-step fat burning program with 8 core exercises designed to get you in top shape in just 5 months. Is five months too long? Don't worry. In just 4 weeks, you'll have lost enough weight and your fitness will improve, making exercise much easier and more enjoyable. You will love working out and it will motivate you. If you prefer to work according to a clearly structured plan, which details exactly what needs to be done and when, then this program is for you.

Home workout program without iron. How to create a training program

Set up a schedule so that you do exercises for each muscle group twice a week. You don't need a coach to create an effective training plan. There are a few simple rules that are easy to remember, following which you can get the most out of your exercises and quickly and safely get your muscles in order.

• Between similar workouts there should be 1-2 days of rest. If you work on your chest on Tuesday, don't return to it until Thursday or Friday.
• Group exercises for similar muscle groups in one workout. For example, many chest movements also work the triceps: perform them on the same day.
• Make sure you have 1-2 rest days where you do not engage in any physical activity or it is kept to a minimum. Your body needs time to rest and recover to build muscle.

To pump up quickly at home and do it safely, focus on proper form rather than a few extra reps. It is necessary that all training movements be smooth, confident and slow, and not torn and crooked. And although all exercises are different, the following points are relevant for everyone:

• Inhale in a neutral or relaxed position. Exhale when tense.
• Make sure your back is always straight and not bent or twisted.
• Hold at the extreme point of the movement for 1-2 seconds, then slowly return to the starting position.

When doing a full-body workout, don't forget to stretch. Yoga is another option that allows you to work large muscle groups and can help strengthen your muscles and gain flexibility. Calm and relaxed activities are good for days when you are resting, this will allow you to achieve more during hard training and provide variety to the program. If you don't know which exercises to choose so that they don't require special equipment, you can try yoga.

• YouTube is an endless source of yoga tutorials for any level of practitioner, so don't be intimidated if you're new to it: you'll learn how to do it at home without any special equipment.

Try to make the last 2-3 reps of each set difficult but not impossible. If you really want to build muscle, you have to put in the effort. Your body is the best indicator of your training, so keep working the muscle until you fatigue it. By the end of each set you should be struggling, so that the last 2-3 reps require complete focus and dedication.

Set goals early. If you recklessly decide to do three sets of twenty reps, you will likely be exhausted by the end of the set. But if the goal turns out to be too easy, you can always add more.

Overcoming difficulties is not the same as risking injury. If your muscles, joints or bones ache instead of burning or getting tired, you need to stop and rest.

Rules for creating complexes for every day

Whether you have 15 minutes or an hour, you should try to do at least a few basic movements. If you take it to a minimum, you can get by with push-ups and squats, diluting them with lying leg raises.

THIS IS EXACTLY WHAT THE CLASSIC PROGRAM LOOKS LIKE FOR EVERYONE, WHICH IS A STARTING POINT:

1. Squats (2-3 sets of 10 or more times);
2. Push-ups (2-3 sets, the number of repetitions depends on technique and physical capabilities);
3. Lying leg raises (2-3 sets of 10 or more times).

Further to this program you can add:

• lunges,
• horizontal leg swings,
• bar (don’t forget about static load),
• bike,
• various types of leg rotation,
• and others.

You can also do simple exercises like the mill, which will also perfectly complement your workout.

CARDIO

Don’t forget about cardio exercises, although most exercises are not available at home, there are still some options.

• First of all, this is a jump rope.
• A hoop is also perfect for girls.
• Both exercises allow you to exercise for a long time, providing a good expenditure of calories.

https://youtu.be/RFtaG5YK638

Home workout program for beginners. Home training for beginners: general rules

Regular exercise is necessary, even if you are not overweight. Firstly, it strengthens muscles and develops muscle endurance, which will help you easily withstand any physical activity in everyday life. Secondly, it develops the cardiovascular system and trains the heart muscle, which reduces the risk of developing many diseases, including heart attacks and strokes.

Thirdly, training promotes the production of happiness hormones (endorphins), which reduce the risk of developing depression and depression. Fourthly, regular sports activities stimulate a person to lead a healthy lifestyle without bad habits.

At home, you can organize quite effective workouts for losing weight, and for this you do not need special equipment or even any experience in fitness. If you choose an affordable exercise program and practice regularly, you can achieve results even if you have never exercised before. We offer you a ready-made plan for a circuit home workout for beginners, with the help of which you will get rid of excess weight and improve the quality of your body.

Benefits of this home workout for beginners:

• workout will help you lose weight and tone your body
• The lesson is suitable for beginners and those who have not trained for a long time
• You can start training at home with this program
• the program includes exercises for all major muscle groups
• they will help you strengthen your muscles and get rid of problem areas
• Most of the suggested exercises are low-impact
• you will need minimal inventory.

Before going directly to the list of exercises, be sure to read the recommendations and rules that will allow you to train efficiently and effectively.

Rules for training at home for beginners:

1. Start this at-home workout for beginners with a warm-up and end with a full-body stretch. We recommend watching:

• Warm-up before training: exercise plan
• Post-Workout Stretching: Exercise Plan

2. Always exercise in sneakers; You can’t train at home barefoot if you don’t want to get joint problems.

• Top 20 Best Men's Fitness Shoes
• Top 20 Best Women's Fitness Shoes

3. Try not to eat at least an hour before training, otherwise digestive problems may occur. Half an hour after training, eat protein + carbohydrates (for example, 150 g of cottage cheese + fruit).

4. Drink a glass of water 20 minutes before your workout and take small sips of water every 10 minutes throughout your workout. After your workout, drink a glass of water.

5. The suggested workout for beginners consists of two rounds of 6 exercises in each round. Each round is repeated in 2 circles. If you find it difficult to sustain a workout from start to finish, you can take a 5-minute rest between rounds or shorten the duration of the program.

6. This workout for beginners involves the use of a timer (each exercise is performed for 30 seconds). But if this format is inconvenient for you, you can perform counting exercises: 15-20 repetitions of each exercise.

7. This program contains exercises that involve performing on different sides: first on the right, then on the left (for example, lunges, leg raises, hip adduction on the side). We recommend dividing the execution into 2 circles, i.e. in the first circle you perform exercises on one side, in the second circle - on the other side. But if you want to make the workout more challenging and longer, you can do exercises on both sides of each circuit.

• Plank: how to do + options
• Lunges: how to perform + options

8. The duration of this workout at home for beginners is 20-25 minutes (excluding warm-up and cool-down). You can always adjust the training time at your discretion by adding or reducing the number of laps. Stop and stop exercising if you feel dizzy, weak, or have heart pain.

9. For some beginner exercises you will need dumbbells. If you don't have them, you can use plastic water bottles (1-1.5 liters) or do exercises without additional weight. If, on the contrary, you do not have enough load in some exercises, you can use a fitness elastic band, leg weights or an expander.

• How to choose dumbbells: tips, recommendations, prices

10. This set of workouts for beginners is divided into 3 days. You can train 3-5 times a week depending on your goals and capabilities - just alternate the 3 ready-made plans with each other. After 3-4 weeks of implementation, it is advisable to increase the time you perform the exercises (focus on your capabilities).

Exercise sets

To work all muscle groups

The following set of exercises is suitable for both beginners and amateurs.

All muscle groups will be involved in the lesson:

• #1 Squats with toe raises. The calf muscles and buttocks are involved.
• #2 Arm press while lunging. In addition to the thighs, the triceps work.
• No. 3 Plank. During this exercise, the abs, muscles involved in straightening the back, buttocks, and hips are strengthened.
• #4 Push-ups. When performing push-ups, you work everything at once: neck, chest, shoulder girdle, triceps.

Program with Natalia Reutova

Natalya Reutova is a multiple winner of various all-around competitions and a certified fitness instructor with more than 10 years of experience. Together with her husband, she teaches online strength training classes. Online training is convenient for those who, without visiting a fitness room, want to watch a trainer who explains the correct execution of exercises.

Strength training is suitable for all categories of people with varying degrees of training and of any age . During the classes, all muscle groups are used and the arms, legs, and back are worked out separately.

Strength training with Natalia Reutova:

The best program for weight loss

Home workouts aimed at losing excess weight should be varied and systematic.

Day 1

• Squats with weights – 15 squats, repeat 3 times, taking a short break;
• Leg lunges forward – 10 times per leg, 3 repetitions;
• Lifting the body in the classic way - as many times as you can;
• Raising arms with weights to the sides - 10 times, 3 repetitions;
• Body lifts with support on toes – 20 times, 2 approaches;
• Standing press with dumbbells (elbow curls) – 20 times with 3 repetitions.

Day 2

• Press – as many times as possible, three repetitions;
• Raising arms with weights to the sides, lying on the floor - 10 times, repeating 3 times;
• Push-ups on the floor.

Day 3

• Squats with weights – 15 times, repeat 3 times;

  
  Squat exercises are included in most workouts and complexes for girls. They do not require special equipment and inventory; they are easy to perform at home.

• Raising the body (abs) – 30 lifts, do three repetitions, after a short rest;
• Body raises with support on toes – 20 times, 2 repetitions
• Leg lunges forward – 10 times per leg in 3 sets.

Program for ectomorph

Ectomorph is a type of human body with a small layer of fat in the body. Such people are tall, have narrow shoulders, long arms and legs. The ectomorph boasts good digestibility of foods and copes with physical activity without much difficulty. For people who consider themselves to be of this type, cardio exercises are relegated to the background.

Before strength training, warming up or stretching will be enough, and the exercises themselves should be basic, with an emphasis on the weight of the weights.

Program without additional equipment

There are plenty of exercises that do not require any means other than your own weight:

• classic push-ups;
• reverse push-ups;
• squats;
• lunges;
• body lifts;
• raising the body on the toes;
• stretching;
• bar;
• running in place;
• and others.

Program for pumping the press

The complex includes exercises:

1. "Scissors". From a lying position, raise your straightened legs as high as possible. Next, spread them apart and cross them to the maximum possible position. Spread again and cross so that the legs change position.

   

2. Side crunches. In a lying position with bent knees, raising the body to the side - alternately left/right, with arms outstretched.
3. Plank . Standing on your elbows with your legs extended, look at the floor, trying to keep your back straight and not raise your buttocks. Stay in a static position for as long as possible – 1-3 minutes.

Program for legs and hips

The complex includes exercises:

1. Kicks. Standing on your knees slightly bent, you need to lunge in front of you with your legs up, with your heel extended, as if you were “kicking” an invisible pear. Keep your hands on your belt for balance.
2. Jumping. Keeping your hands on your belt and your feet together, jump to the sides - left, right. 30 times.
3. Jump squat. Clasp your hands in front of you, connect your legs together when jumping up, and when landing, spread them wider than your shoulders, and lower your buttocks as low as possible. 30 times.

   

4. Leg raises. Get on all fours. Arms straight, raise legs bent at the knee joints. You can place a dumbbell on the bend of your knee to strengthen it.

For the shoulder girdle and chest

The complex includes exercises:

1. Clenching of palms. Spread your legs, keep your back straight, bend your arms at the elbow joints in front of you, clasping your palms with your fingers up, elbows apart. Holding your breath, press your palms against each other for 10 seconds. - 6 repetitions.
2. Press against the wall. Position yourself in the doorway, stretch your arms towards the wall, and make pressing movements for 1 minute, as if trying to push them apart.

   

3. Lifting weights from the sides. Standing straight, arms spread to the sides to shoulder level as you inhale, and as you exhale, lower to your hips. 30 reps.

For the abs and back

The complex includes exercises:

1. Lifting the body - 30 times.
2. Plank – 3 min.
3. “Bicycle”, “scissors”, “birch tree”.
4. Swing your legs – 20 times.
5. Crunches on the floor – 30 times.

Don't miss the most popular article in the section: Body drying for girls. Training program, detailed nutrition menu for the month by day.

Strength exercises without machines. Strength training at home

All exercises that a person performs with his own weight are significant for the development of functional strength. The athlete does not use additional weights, so he focuses more on fast pace and repetitions. Thus, the muscles are loaded even more. Also, practicing at home is quite safe. It's much easier to get injured in the gym. How to pump up at home without exercise equipment:

• Start your workout with squats. This exercise uses 80% of the muscles of the entire human body. The squat also produces the most testosterone, a hormone that helps increase male strength. Therefore, such exercises are the most effective for gaining muscle mass. In addition, the training will help people who are interested in how to pump up a man’s legs at home. Before starting the exercise, you need to do a warm-up. With its help, the risk of injury to muscles and ligaments is reduced. After this, you need to put your feet wider than your shoulders, and turn your toes to the side. While squatting, you should keep your back straight. The buttocks must be pulled back. When squatting, bring your knees forward. If it is difficult for a person to maintain balance, then you can stretch your arms in front of you.
• Push ups. For beginners, this exercise will seem very difficult. Many people are interested in how to learn to do push-ups. At the very beginning, if you can’t do full repetitions, you need to kneel. After this, place your hands wider than your shoulders. This way you can pump up your muscles. When a person learns to do 30 repetitions, you need to increase the load. To do this, place your hands in front of you and keep your legs close to each other. Athletes recommend slow push-ups at home. The advantages of such exercises are that the muscles of the back, arms, neck and chest are worked out.

How to do a warm-up correctly

Thanks to a good warm-up, you will not only protect yourself from injury, but will also be able to conduct your workout much more effectively. Simple exercises will help you warm up your muscles and prepare them for heavier loads. You shouldn’t neglect warming up; besides, it won’t take much time, only 5-10 minutes.

Read more about warming up before training

You need to start your warm-up by simply walking in place for one minute. Then you can do joint gymnastics: head turns, rotations with shoulders and elbows, pelvis and legs. Next - dynamic stretching: bending to the side, bending the torso forward, rounding and arching the spine.

Then begin a cardio warm-up, which will further warm up and raise your body temperature. Try, for example, jumping jacks. When jumping, spread your legs to the sides, and raise your arms up and over your head. This exercise is good because it uses the muscles of the whole body.

Another effective cardio warm-up exercise is jumping on one leg. At the same time, do not forget to actively move your hands.

Weight-free exercise prepares you for real life

Exercise without weights is natural, functional and athletic. They prepare the body for everyday life, such as helping to learn how to sit in and out of a chair correctly. Maybe it doesn’t seem important to you now, but what will you say when you’re eighty-seven? You will be very glad that you picked up these exercises in due time. Weight-free training prepares you to walk up and down stairs and over rough terrain. They improve your reactions and enable you to perform better in sports by developing all the muscles in your body and helping them reach their maximum potential. Now you not only look strong. By focusing on movements rather than just specific muscle groups, you develop the entire neuromuscular system, not just the muscles. You develop self-awareness and coordination.

Exercises without weights are more dynamic than working with a barbell or using machines. They warm up the muscles, strengthen them, tone them and prepare them for action. The authors of an article in the Journal of Strength and Conditioning Research found that U.S. Military Academy cadets who performed non-weight-bearing exercises such as squats, push-ups and lunges ran faster, jumped higher and threw further compared to those who limited themselves to static warm-ups. Why? Danny McMillian, one of the study's authors, says dynamic exercise activates the nervous system, allowing more muscle fibers to be recruited. Other studies show that dynamic exercise without weights leads to more coordinated and intense contraction of muscle fibers.

Training without weights is effective

When you train with free weights and on machines, the weight constantly has to be adjusted during the training process, and this takes time. By adding new plates to the barbell, changing dumbbells, varying the load on the machine, you are losing valuable time on solving these technical issues, instead of devoting it entirely to burning calories and strengthening muscles. When performing exercises without weights, downtime is significantly reduced; you can quickly change exercises, reducing the rest time between approaches (sets) and increasing the density of the workout as a whole. The higher the training density (that is, the amount of work done per unit of time), the leaner and stronger you will be.

Also, remember: when you work out at the gym, you have to wait in line until the weights or machine you need become available. When you do exercises without weights, you don't have to wait for anything.

Four Intense Cardio Exercises for the Upper Body

1. Climber
2. kicking donkey
3. Brakedance
4. Woodcutter

Image sportwiki.to
Here you can also choose any options for pressing and pulling exercises that can be performed quickly. Low bar push-ups and pull-ups (or plyometric versions if you're up for the challenge) tend to work best. Most people do not have enough strength and power to perform handstand pull-ups or push-ups quickly or for long. You can do jumping pull-ups or squat pull-ups if you like, as the assistance from your lower body makes these exercises easier to perform.

1. Climber

When most people do the Mountain Climber, their pelvis is up, their nose is almost touching the floor, and their legs are doing 1990s dance knees.

Image by sportwiki.to

“Climber” is an excellent exercise for stabilizing the muscular corset, but before you start it, you must master the static plank pose (lying emphasis). The arms are straight and rest on the floor exactly under the shoulders, the whole body forms one straight line from head to heels. From this starting position, pull your right knee toward your chest and place the toe of your right foot on the floor. Then straighten your right leg, moving it back, and at the same time pull your left knee towards your chest. Continue alternating your legs as if you were crawling, at as fast a pace as possible. When performed correctly, movement occurs only in the hip joints, but not in the lower back.

This exercise can be made somewhat easier by holding your hands on an elevated platform (for example, on a step platform). And if you want to make it harder, do push-ups before each rep.

Spider climber

Image by sportwiki.to

As you pull your leg forward, place your foot on the outside of your palm. Switch sides and repeat.

Climber obliquely

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As you rotate your body, reach your knee toward your opposite elbow. Switch sides and repeat.

Climber from side to side

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Jump with both feet from side to side.

2. The kicking donkey

Some of the most effective non-weight-bearing exercises come from nature, imitating the movements of animals. From school physical education lessons we remember the crab walk, the duck step, and we know that these exercises involve the muscles of the whole body and give a powerful impetus to metabolism. One of the best exercises of this kind is the “Kicking Donkey.” There are two options for doing it.

Image by sportwiki.to

On your toes. Place your palms on the floor. With your legs hip-width apart, bend your knees at right angles and rise on your toes. This pose should resemble the Starting position

“Bear Walk” exercises.

Feet pressed firmly to the floor. Push your pelvis back and, squatting, place your palms on the floor. The back is straight, the feet are pressed to the floor. This pose should resemble one of the elements of a burpee. To accept it, greater mobility of the hip and ankle joints is required.

Whatever your chosen starting position

, the ending will be the same. Place as much weight on your hands as possible. Then, with an explosive movement, lift your legs off the floor and sharply straighten them back, as if you were kicking. Having fully straightened your legs at the hip and knee joints, immediately quickly pull them up to the starting position. After a short pause, repeat. A word of caution: make sure there is no one behind you!

3. Breakdancing

Breakdancing is an incredible challenge for your physical fitness and gymnastics skills. To become a true master of breakdancing, like a master of gymnastics, it takes many years of hard, dedicated practice and gradual progression. Well, a little artistry.

Image by sportwiki.to

But when no one is looking at you, you could very well try yourself in this activity. What I especially like about breakdancing is that it tests your upper body strength and core strength, while at the same time allowing you to move as quickly and deftly on your arms as you do on your legs. We only need to modify these movements slightly so that they can be performed safely when the muscles are tired. The best place to start is with a side kick. Let's see how to do this.

Options

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Take a lying position, bending your knees at a right angle. The pose resembles the starting position of the Bear Walk exercise.

Turn your body to the right, leaning on your left hand remaining on the floor. At the same time, the right hand is lifted off the floor, and the left leg is stretched horizontally in front of you in weight. Please note that the supporting right leg, turning on the toe, rests on the floor with the entire foot. Reverse the movement by returning to all fours and turning in the other direction. Repeat. Once you've mastered this exercise, move on to variations.

4. Lumberjack

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Imitating woodcutter blows has long been used as an exercise that strengthens the muscle corset and improves physical fitness. The exercise is performed by holding a medicine ball in your hands, pulling on the top cable on a pulley machine, or even hitting the tires with a sledgehammer. Oh yes, you can, of course, chop wood with an axe. Clearly, neither of these options is suitable for a book devoted to exercise without weights, although, if you like, it would be possible to replace the medicine ball with a basketball or volleyball. The lack of external load can be compensated by increasing the speed of movements and reducing the stability of the body position, making it more difficult to work. This way you can imitate the actions of a lumberjack without having any firewood, an ax, or any other equipment.

Spin Kick

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Diagonal kick

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When performing any variations of this exercise, move through the hip joints, not the lower back. During downward strokes, bend at the hips to keep your back straight. When performing rotational and diagonal strikes, turn your entire body on your toes and avoid unwanted distortion in the lower back.