Gym memberships can be expensive for many people, especially in these difficult economic times, and it can be difficult to cram a fitness routine into already packed schedules. Between work, school, taking care of kids, running errands, and all the other responsibilities, finding time to dedicate to workouts can seem next to impossible. Bodyweight exercises that you can do anywhere, however, could make things so much easier for everyone. Is there really such a thing or is it just wishful thinking?
Thankfully there is a way to easily work exercises and weight training into your normal routines. Exercises that are designed to increase strength by using your own body weight to provide resistance can be extremely beneficial in both routines designed for weight-loss or muscle building. And they are easy to do as part of your normal day to day activities, without having to take time out to head to the gym or get a lot of equipment set up at you home. Here are some ideas for exercises to build into your routine to help you stay healthy and fit each and every day:
Mountain climber
This exercise is great for increasing the heart rate while you also end up working nearly every muscle group of the body. To do this exercise, you will need to start in a plank position on the floor and then pull each knee into the chest alternately. This movement needs to be slow and smooth and controlled. While you are doing these movements you will want to ensure that you pull in your abs as you pull in that knee each time. This enables you to work deeper muscles and target all the main muscle groups of the body. The mountain climber is a great cardio workout, which is great for weight-loss and also helps to increase stamina and build muscle mass and strength as well.
Burpees
Burpees are another great cardio workout that also works every major muscle group that you have in your body. This move involves moving from a standing position down into a swat with your hands on the ground in front of you. Then kick your legs back into plank position before jumping them back into squatting position. This is then followed by a jump into the air. Repeating this complex and very involved movement in repetition will give you a full body workout and allow you to target all the main muscles in your arms, legs, stomach, chest, back, shoulders, and neck.
Wall Sit
The wall sit is an excellent exercise that you can do just about anywhere in your home or even in your office. This exercise move is designed to work the quadriceps, so is great for those wanting to focus on their legs. To do the perfect wall sit, stand against a wall and position the body into a sitting position so that your knees are at right angles with the wall. Be sure to pay attention to your form and keep your movements smooth and controlled from start to finish. You can easily do this in your own bedroom or in your office during your lunch break! For more exercises that are designed to work out your legs read our blog post on exercises for the thighs and calves.
Single Leg Deadlift
The single leg deadlift is an amazing exercise for the glutes and is a workout that you can easily perform in the comfort of your own home before you head out for the day. It involves lifting one leg behind you while you hold your body weight and fight to retain your balance as much as you possibly can. It works your glutes wonderfully even when just using your own natural body weight. However, you can add some weights to boost the intensity of your work out and provide even ore toning and training for your muscles. If you are a professional who wants to work yourself harder you can pick up some home exercise equipment to add to the intensity of your workout.
Plank
Planks are one of the more well-known of the body weight workouts and are notorious for working your abs. It is known to really work that inner core as well as being an absolute killer when it comes to building muscle strength and endurance. With this exercise, make sure you have your elbows positioned under your shoulders and hands shoulder-width apart. Then step your feet back and really hold in those abs. It is easy to make mistakes with this exercise, make sure you read some tips to make sure you get it right. A great workout is great only when you do it correctly so it is important to stay safe and to make sure you are doing all of the steps correctly so you do not end up hurting yourself!
Squat Reach and Jump
You can easily sculpt those legs, tone the buttock, and boost fat burn with a squat reach and jump. This is a fairly basic move but it really does offer an amazing aount of burn and workout potential. And it is also easy to do just about anywhere. Squat as low as possible, then jump as high into the air as you can, using all the power that you can muster from your legs. Be mindful to land on both feet at the same time and lower yourself back into a squat position once you land. You can then go right back into another jump and repeat the move 5-6 times.
Collateral Limb Raises
Work your shoulders and glute max with collateral limb raises. It is an intense workout that is easy to perform but yields a lot of muscle and fat burn. Lie on the floor face down with arms outstretched in front of you. Then raise one arm off the ground along with the opposite leg. Alternate each side, ensuring that you contract your abs at all times. Pay attention to form and make sure your movements are controlled so you maintain proper form and movement throughout each rep set.
Conclusion
With a new year ahead of us many people take this time to make changes for their health and overall wellbeing. Changes to your workout and exercise routine are among the most common resolutions made and they are also among the hardest to keep. But knowing some of the ways to fit workouts into your normal day to day routine and how to work them in without totally disrupting your normal routine can be a life saver! So go ahead, make the resolution this year and make workouts a part of your normal day to day life for a change. It is easy to get started and once you start, you will see how easy it really can be!
Don’t forget though, the gym is still an essential part of your overall health program. If you want to incorporate any sort of weight resistance training to your routine (as is recommended) you have to go to a professional setting. Yes, there are home options for weight training, but these only stretch so far and usually only accommodate the lower weight brackets.
