5 Healthy Exercise at Home without Exercise Equipment

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5 Healthy Exercise at Home without Exercise Equipment

Daily Healthy Exercise at Home
(Stock Photo: Daily Healthy Exercise at home)

1. Push-Ups: 

This exercise works the muscles throughout your entire body, including your arms, chest, abdomen, and legs. To start, get into a plank position and lower yourself toward the ground, then push yourself back up to the starting position. Repeat 15 times[3].

2. Squats:

Squats are great for strengthening and toning the muscles in your lower body. To begin, stand with your feet shoulder-width apart, bend at the knees while reaching your buttocks back as though you are going to sit in a chair, then stand back up again. Repeat 10 times[3].

3. Burpees: 

Burpees work your entire body and can provide a cardiovascular workout. They involve a combination of a squat, plank, push-up, and jump. To do a burpee, start in the plank position, do one push-up, tuck your feet under your chest, and then jump straight up. Repeat the movements[3].

4. Planks:

Planks work several muscle groups, including the back, shoulders, abs, and glutes. To do a plank, place your hands on the ground shoulder-width apart, extend your legs out behind you, tighten your abs, and keep your back straight. Hold the position for 30 to 60 seconds[3].

5. Mountain Climbers:

This exercise is a full-body workout that also provides a cardiovascular benefit. To do mountain climbers, get into a plank position and alternate bringing your knees in toward your chest as if you were running in place[3].


These exercises can be combined to create a simple and effective no-equipment workout routine. For visual references, you can find images and detailed instructions for these exercises in the provided resources[1][3].

(Note: For beginners, must start with minimum tries, then gradually increase day by day or weekly basis, if you feel easy and don't get pain in any muscular part of the body. Before starting any exercise, body warmup is an essential part)

Citations:

[1] https://28bysamwood.com/blog/fitness/howto-exercise-at-home/

[2] https://www.nytimes.com/2023/01/11/well/move/bodyweight-strength-workout.html

[3] https://www.webmd.com/fitness-exercise/features/how-to-do-no-equipment-whole-body-workout

[4] https://www.jeffersonhealth.org/your-health/living-well/at-home-exercise-programs-with-little-or-no-equipment-needed

[5] https://www.nerdfitness.com/blog/the-7-best-at-home-workout-routines-the-ultimate-guide-for-training-without-a-gym/


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