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5 Exercises You Can Do at Home

Home exercise or home workout programs will help you become fit and enhance your energy level on your own terms. Exercise is defined as any physical activity that conditions your body and improves your health. It is planned, structured, and repetitive to keep a person on track, organized, and motivated.  

Most people don’t exercise and make up excuses so that they are able to avoid doing this physical activity. According to an article published by Cleveland Clinic, 80% of U.S. adults and children aren’t getting enough exercise. It is recommended that children ages 3-5 should be active throughout the day. Also, children and adolescents ages 6-17 should be doing 60 minutes of moderate to intense exercise daily. Furthermore, adults should aim to do physical activities even for just 150 to 300 minutes of moderate exercise and 75 to 150 minutes of intense exercise each week. 

Even though people know the importance and benefits of exercising for our body and well-being, they still come up with reasons for not exercising. Such excuses that you hear or even tell yourself are, “I don’t have time,” “I am too tired to exercise,” “I can’t afford to go to the gym,” “I am too lazy,” and “I need to be motivated to exercise.”

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People tell all these excuses so that they have a reason not to leave home and exercise. Good thing, there are home exercise programs that people can do at the comfort of their own home and achieve their fitness goal. Also, they don’t have to worry about their outfit because they can wear whatever they want; no one will judge their form, and they will save time and money because they don’t have to go to the gym or even buy expensive exercise equipment.

5 best no-equipment exercises you can do at home

1. Dancing

Dancing is not only a talent or a hobby, but it is a fun, cheap, and a great form of exercise. Anyone can do this no matter what age they are. A 30-minute dance is about the same as jogging; dancing can help you lose 130 and 250 calories. You can dance alone, with a partner or in a group. You can dance anywhere in your home, or even while you are cleaning. There are also different types of dance exercises that you could choose, from hip-hop to belly dancing. The benefits of dancing, according to BetterHealth include:

  • Improved balance and spatial awareness
  • Greater self-confidence and self-esteem
  • Improved condition of your heart and lungs
  • Better coordination, agility, and flexibility
  • Increased muscular strength, endurance and motor fitness
  • Improved muscle tone and strength

2. Jumping Jacks

Jumping jacks are part of the plyometrics or jump training. This type of exercise is good for your heart, lungs, and muscles. It targets your glutes, quadriceps, legs, and hip flexors. It is also highly beneficial to the overall health of the heart, building muscular strength and endurance. You can do this almost anywhere, and you don’t need special equipment to do this. There are different jumping jacks variations that you can try, like squat jack, oblique jacks, plank jack, jack burpee, and plyo jack, to name a few. 

3. Ab workouts

Ab workouts are not just created to get amazing aesthetics for your abdominal part. These workouts do not only make your abs look great, but this workout plays a crucial role in your balance, stability, posture, spine support, and respiratory functions. 

However, not all ab workouts are effective. There are some that are just a waste of time and effort, especially if you did not perform them correctly. Here are the top five most effective ab workouts that you can do at home.

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4. Lunges

Lunges are a quintessential exercise that you can do anywhere. It is a single-leg body workout that targets your glutes, hamstrings, quads, hips, and core and muscles of your inner thighs. Also, there are other benefits lunges offer that you are probably not aware of. Since it is a compound exercise, this is an efficient use of your time. This is because multiple muscle groups are working at the same time, such as your joints, hips, knees, and ankles. It also helps improve your bone health as weight-bearing exercises improve bone density

You will not get bored with this exercise because there are different lunge variations that you can try.

5. Yoga

Yoga is a methodical practice of the mind and body. This practice involves minimal physical activity, posture, meditation, breathing techniques, and relaxation that enhance well-being. There are tons of benefits of yoga, and these include:

  • Builds muscle strength
  • Perfects your posture
  • Makes you happier
  • Prevents cartilage and joint breakdown 
  • Improves your balance
  • Protects your spine
  • Increases your self-esteem 
  • Perfects your posture
  • Improves your flexibility
  • Gives you inner strength
  • Releases tension in your limbs
  • Builds muscle strength
  • Guides your body’s healing in your mind’s eye
  • Helps you sleep deeper
  • Gives your lungs room to breathe
  • Encourages self-care
  • Gives you peace of mind
  • Helps you focus

Yoga may sound fancy because you need to enroll in instructor-led yoga classes where you will have the chance to meet new people. However, if you have financial, time, or location constraints, you can do yoga home exercise.  

There are virtual online courses or classes that you can try and enjoy the benefits like you are in a live class, to help you get started. Skill Success, for example, has a wide variety of video-based yoga courses available from beginner to advanced classes. Below are just some of their top-notch online yoga courses:  

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About The Author

Esther B.

Esther B.

Esther is a writer whose work focuses on career and personal development. She has also been YourTango’s Expert Partner where she wrote articles mostly for women to encourage them to have a meaningful life and healthier relationships. Her articles were constantly in YourTango’s weekly top ten for highest number of page views and her works have been featured in MSN and POPSUGAR. She also has almost 8 years of experience working for top publishing companies (Wiley and Cengage Learning) helping authors publish their books and research papers. When she is not on the computer, you’ll likely find her in the kitchen busy looking for snacks to eat.