With our busy schedules and hectic lifestyles, it is very easy to put off working out. It may be tough to get to the gym on a regular basis, but there are highly effective home workouts that you can do in the privacy of your own home that don’t require a lot of equipment or space.
So there is no excuse for not having enough time to get to the gym or not having a lot of equipment or space at home for exercising.
Here are 7 workouts you can do at home in a small space.
All you need for this workout is a simple jump rope and a small amount of space. Jumping rope is a highly effective form of cardio exercise that really works your whole body. Just take a look at a boxer and see his toned and muscled body if you need any proof.
Jumping rope tones your lower and upper body simultaneously, while boosting your heart rate as well. You can even work out without an actual jump rope. You can mimic the movement and perform what is called ghost jumping. It will keep your heart rate up just as effectively as if you used a rope.
2.Body Weight Workouts
You don’t have any resistance bands, dumbbells or barbells? Well, that’s really not a problem. You can still work out at home effectively just using your own body. You can get incredible home workouts in a small space by just combining some basic bodyweight exercises such as squats, lunges, planks, push-ups and mountain climbers.
Lunges and squats tone your butt and legs and push-ups help to develop your arms and chest. Mountain climbers and planks do wonders for your abs. Try to perform three sets with 10 reps for every exercise.
Kettlebell workouts can be performed in around half the time that it takes for a typical workout while burning double the calories. A 2010 study found that you could burn as many as 20 calories per minute or 400 calories in one 20-minute workout session.
Kettlebell exercises provide you with a full-body strength workout and cardiovascular workout at the very same time. A basic kettlebell swing will work your cardiovascular system and every one of your major muscle groups as well.
A 20-minute kettlebell workout can provide you with more body toning and fat fighting benefits than working out on the treadmill for 30 minutes or doing traditional weight lifting for a half an hour.
4. Suspension Training
This type of training was developed by a former Navy SEAL and is loved by hardcore fitness types and personal trainers. It uses nylon straps that hook to any type of stable anchors such as a door, beam or pole. Your body weight provides the resistance, and there are over 100 different exercises that you can perform.
They are ideal for people who are exercising at home since they don’t take up a lot of space, can be rolled up and then stored in a closet or drawer, and weigh just 2 pounds. You must have the balance to perform suspension strap moves, so it keeps your abs engaged constantly and works your entire body.
5. Indoor cycling
If you love biking, you can actually do your cycling indoors. You can pedal away while watching a favorite movie or television show. You can purchase a stationary bike or recumbent bike. This type of exercise equipment is fairly inexpensive and readily available.
You can also use a rear wheel trainer to lock the rear hub of a regular bike and elevate its back wheel a couple of inches off of the ground. A trainer block will also be needed to raise the front wheel to keep your bike level. Indoor cycling is a fantastic form of exercise that will burn a high number of calories per workout session.
All you need is enough space to unroll your yoga mat, and you have everything you need to engage in a challenging and effective asana session. To burn a higher number of calories, focus on moves that raise your heart rate and engage the largest muscle groups in your body. Some of the poses that you will want use are Warrior I and II, extended side angle, chair pose, and crescent lunge.
7. Barre Work
Dancers have been using barre work for a very long time to sculpt a lean body. It has become very popular in many of today’s exercise studios. These exercises are derived from ballet and are usually performed with a stationary handrail.
However, you can also use the back of a couch, kitchen table or chair. Barre work helps to tone your arms, trim your thighs, lift your butt, pull your waist in and strengthen your deep ab muscles. It also helps to whip your perfect posture muscles into shape so you will have better posture and stand up straighter.
As you can see, there are plenty of home workouts you can do that don’t take a lot of space or require a lot of equipment. We have provided you with seven great workouts with plenty of variety for you to choose from. So begin working out at home today by trying one or more of these workouts to start getting into shape. You have absolutely no excuses left now!