15-Min Home Workout: 7 Moves You Can Do In Front Of The TV Without Exercise Equipment
No excuses! You can get in shape without sweating in a crowded gym or spending a dollar on fitness equipment.
Don’t take my word for it. Just try these 7 bodyweight exercises you can do at home!
You see, people believe that an expensive gym membership or a fancy class will help them lose their muffin top and get back into shape.
The truth is that home workouts are as good as gym workouts, so why not start with them?!
Just by doing some really effective and basic bodyweight exercises at home, without the need of any gym equipment, you can:
- burn body fat from your hips
- get rid of cellulite from the legs and booty
- activate your muscles
- lose inches from your waist
Plus, you won’t stall out as there are a lot, and I mean A LOT, of exercises suited for home workouts.
To get you started, try this simple home workout…and if you don’t know the exercises, then simply check out the instructions below. (For more ideas and workouts, check out these ideas from Tanya Willis!)
15 Minute Home Workout – No Equipment Necessary
If needed, you can rest for 30-60 seconds in between these exercises.
- 10 Bodyweight Squats
- 10 Jumping Jacks
- 5 Push Ups
- 10 Jumping Jacks
- 5 Glute Bridges
- 5 Push Ups
- 10 Alternating Lateral Lunges
- 10 Heel Touches for Abs
- 5 Side Lying Clamshell
7 Moves You Can Do Without Exercise Equipment
Exercise: Bodyweight squats
Target Muscle(s): quadriceps + glutes
- Stand with your feet shoulder-width apart and make sure you have stable and strong foundation. Feeling the entire foot pressed into floor helps with this.
- Chest is up and look forward. Break from the hips and sit back as far as you can while pushing on the outside of the foot.
- Push through the heels, keep the knees out, and breathe out on your way up.
The goal would be to reach parallel or even go lower maintaining a good posture throughout the movement.
Hands can be in front, for a bit of balance, or behind the neck.
If your knees collapse inwards that means your glutes are weak. So doing the exercise will come in handy.
Exercise: Glute bridge
Target Muscle(s): glutes
- Lie on your back, with your knees bent and hands resting on the floor.
- Bring the heels one and half palms closer to your glutes.
- Push through the heels and lift your hips. Focus on squeezing your glutes and hold that top position for two seconds.
- Slowly lower to the floor and repeat for the desired number of repetitions.
You should feel the movement in your glutes and not in the lower back. Your core should be tight and engaged.
Exercise: Knee Push Ups
Target Muscle(s): chest + triceps
- Place your hands on the floor slightly greater than shoulder-width apart and your knees on a comfortable surface.
- Arms should be at a 45-degree angle with the torso, so, if I were to look at you from above, your arms and body would form am arrow.
- Slowly bend your elbows and lower your chest. Push through your palms and breathe out to return to the starting position. Make sure you activate your core and squeeze your glutes to keep a straight line in the spine throughout the exercise.
- Repeat for the desired numbers of repetitions.
This variation is perfect for complete beginners who still have to master the movement and increase their upper body strength.
Switch to regular push-ups if you are more advanced.
Exercise: Jumping Jacks
Target Muscle(s): shoulders
- Start standing straight up with your arms at your sides and your feet together.
- From your starting position, jump while raising arms and separating legs to sides. Make sure you land on your forefoot, with legs apart and arms overhead.
- To return, just jump again while lowering your arms and placing the foot to midline.
Exercise: Alternating Lateral Lunge
Target Muscle(s): glutes + quadriceps
- Start from a standing position with your hands resting on your hips.
- Step your right foot to the side, about twice shoulder-width apart.
- Push your hips back as you lower your body as far as you can and keep a tall chest. As you lower your body, keep your other leg straight and your foot flat on the floor. You will feel a stretch in your right glute. Try to go as low as you feel comfortable and stable.
- Push through the heel and return to starting position.
- Do the same movement on the left to complete one repetition.
Exercise: Heel Touches for Abs
Target Muscle(s): abdominals
- Start in a lying position with your back pressing against the floor, knees bent, and your hands behind your neck.
- Raise your shoulders off the floor.
- Take your left arm and reach out to touch your hand to your left heel.
- Return your left hand to behind your neck.
- Repeat on the right side.
- Keep moving from side to side, with the upper body and shoulders off the floor.
Exercise: Side Lying Clamshell
Target Muscle(s): glutes
- To start, lie on your right side with your head resting on your right arm, feet and hips stacked, and your knees bent 90 degrees.
- Your feet are in line with your butt, so draw your knees in toward your body.
- Place your left hand on your left hip to make a stronger mind-muscle connection.
- Keeping your abs engaged and your feet together, raise your left knee as far as you can without rotating your hip or lifting your right knee off the floor.
- Squeeze your glutes at the top of the move and hold for 1 second.
- Slowly lower your left knee to the starting position.
- Repeat on the other side.
Create Your Own Home Workouts!
Use these 7 moves in various combinations to create your own home workouts.
Got a minute during a commercial break?
Get up and do 10 bodyweight squats and 10 jumping jacks.
Standing at the door waiting for your spouse or kids to leave?
Do 10 alternating lateral lunges.
Your TV show getting boring?
Time to do 5 push ups to make it more exciting. You can start with wall push ups, then graduate to knee push ups, and finally to full push ups!
Taking the first step to improving your health and body is always the hardest. But with these simple no equipment exercises, you can start with ease. You can do a home workout even if you just have 60 seconds to spare! So, no excuses…
Benefits of Home Workouts
Saving on gym memberships means more money.
With all this hype around fitness, gym membership prices have doubled or tripled. Wouldn’t you rather put your money where your mouth is – literally?
Use the money to invest in Keto-friendly foods to enjoy! Heck, finally buy that meal plan you’ve always wanted to try.
In the end, nutrition and the food that nurtures your body is responsible for more than 70% of your weight loss results. Yes, more than 70%!
It’s one less thing to waste your time and money on.
With so much going on in your life you want to spend time with family and friends. Just driving to the gym can be a chore.
Even if you only saved half an hour going to the gym 4 days a week, it would add up to 2 hours you’ve freed up for yourself! Now you can go out on Friday night with friends or take the kids out on Saturday morning.
You feel comfortable at home.
Nowadays fitness and health centers are full of pushy salesman, intimidating jacked dudes grunting into a mirror, and other members that aren’t very welcoming. This environment can be intimidating and daunting for some.
Growing your confidence by doing the basic movements in the comfort of your own home and not feeling like a total clutz can be a huge advantage for you as a beginner.
You control the rhythm of your workouts.
Yes, having an instructor yelling at you can be motivating, but let’s be serious: they can’t actually pay attention to everyone and correct everything you’re doing.
Most of the classes are betting that once you feel a lot of sweat down your spine, you’ll ignore the injuries that can appear while exercising with poor form. Just the pressure to keep up the pace with the others can make you slip, break your form, and injure yourself.
On the other hand, you can follow step-by-step instructions of exercises at home, try them with a clear mind, without any pressure, and master them in no time.
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Please pin the image below so that you and others can quickly and easily refer to the list and start getting that extra exercise in while you enjoy your favorite TV shows!