13 Home-based Exercise Equipment to Stay Fit
- 六月 21, 2019
- Maggie Quinn
Many people wish to start or maintain a healthy lifestyle, be it for the enhanced physique, or to help with their mobility. Numerous people set it as their new year’s resolution, to get a gym membership, then they just leave it to collect dust.
Sedentary Lifestyles and Why Many Don’t Exercise
There’s no need for excuses, exercise is a thing that should be part of our regular routine and we don’t need to go to the gym to stay fit.
With the increase in office-based jobs becoming the norm, many people no longer need to be moving around as much. This has a negative effect on those who work long hours and come home fatigued without paying mind to the body’s need to exercise.
There are numerous health risks that may apply to those who don’t exercise as much, some of which include:
- High blood pressure
- Low energy
- Higher risk of osteoporosis
- Stiff joints
The reasons why people don’t exercise could be due to a busy office lifestyle, or busy raising a child, but this doesn’t mean you should compromise fitness.
Just because you can’t commit to a weekly routine of going to the gym, doesn’t mean you’re unable to work out and stay fit.
Here are 13 examples of home exercise equipment you can get, in case you’re unable to stay fit in the gym.
13 Home Exercise Equipment Ideas for you to Stay Fit at Home
1.Push Up Bars
Perfect for performing push-ups with correct form, working your triceps, chest and wrist muscles. These can even be carried around if you’re out and about and are a very convenient tool to help correct your form.
Working the forearms during push-ups that you probably wouldn’t have worked without them. Start off with a number that suits you, like 3 sets of 10 for beginners.
2. Pull Up Bar
Pull-ups are a great home gym exercise to improve upper body strength and size, fast. Pull-ups have the benefit of having numerous variations. Examples include the hammer grip, muscle ups, as well as narrow, wide and the classic pull up.
This workout is easy-to-do from home and works the whole upper body, including the back muscles, your traps, core, chest, as well as biceps and triceps.
For beginners we recommend 3 sets of 5 reps to start with, gradually increasing as do your abilities.
Kettlebells are a piece of home fitness equipment that can be kept in your bedroom, which you can easily use day to day to help keep fit. Kettlebells benefit the body in various aspects, from the core muscles to improving balance, and I’m improving overall strength, as well as general stabilizing muscles.
4.Walking Pad A1 Home Treadmill
The WalkingPad A1 is a fold-away treadmill that can be used in the home. It is the best compact exercise machine for home use. Walking on a treadmill has numerous benefits, those of which include the working of the calf muscles.
As well as the brisk-walking movement being a light form of cardio, this is the perfect exercise to do from home.
Dumbbells are perfect for those wishing to build general muscle mass from home, with various possible variations of exercise possible from this mere bit of equipment.
One could do a simple bicep curl exercise to work the traps and bicep muscles or use them to add weight to your daily squat exercises. There are many types of dumbbells available and some that are weight-adjustable too, so one of the essentials of the list.
Exercise bikes are a convenient solution to those who need to get their daily cardiovascular exercise, but don’t get the time in their daily lives.
Typically inexpensive, most exercise bikes are also fairly small so they won’t take that much space in the home.
Remember when you used to skip like a child? Many underestimate the benefits of skipping, and how easy it is to incorporate in your routine.
This cardiovascular exercise is popular among boxers, and work the calve muscles, burn calories and stimulate lymphatic flow around the body.
Hand grippers are a great piece of home gym equipment to help you work your wrist and forearm muscles.
The best thing about using hand grips is that you end up subconsciously using it throughout the day, and you’ll see real results in the transformation of your forearms.
Yoga is a form of fitness at home that is popular among many. One can use a yoga ball to perform variations of push-ups, stretch, or improve general balance.
Yoga balls are a home fitness solution suitable for those of all ages.
Another popular exercise among boxers, for both cardio and strength conditioning, is the utilization of the punching bag.
Punching bags can be easily installed in the home and offer a great solution for a daily cardio session; for those looking to train daily but aren’t quite ready to make the time or commitment for a gym or fighting gym membership.
Barbells are the longer version of dumbbells, to be handled two handedly. Barbells are useful for squat exercises, as well as chest and bicep workouts.
Some can benefit from chest presses or barbell curls for example.
The ab roller is the perfect piece of home workout equipment to fully engage the core and is easy to incorporate into your daily workout routine.
These are generally not pricey too, an easy way of incorporating a convenient ab workout into your routine.
Suspension trainers are stretchy pieces of fabric that can be suspended from pretty much anywhere, allowing you to perform home workouts that work the upper body.
Workouts that can be done with suspension trainers include pushups, dips, and rows, which target the triceps mainly but also the chest and upper back muscles.
14 home exercises that require no equipment
1.Push-ups (variations: wide grip, narrow grip, diamond, fist)
Push-ups are a great home-based exercise to work the chest, triceps and core.
The great thing about press ups is that there are different variations to target different muscle groups, some including wide grip, narrow grip, diamond and fist press ups.
A great workout for burning stubborn belly fat, sit-ups are a great workout to work your core.
You can start off initially with 3 sets of 20, then gradually increase at your pace.
3. Star jumps
A classic warm-up exercise, star jumps are a great form of light cardio to do from home to get the blood pumping and assist the body’s lymphatic flow.
Despite being a great workout for leg and buttocks’ strength and definition, squats are beneficial in boosting the body’s overall anabolic strength.
A great exercise to incorporate in your mornings and evenings, with 3 sets of 20 squats being a suitable number even for beginners.
5. Lateral split squats
Another form of the squat that works the upper leg and glutes muscles, another workout that can be done from home.
Alternating between the squat and split squats exercises regularly will work the glute and leg muscles well, with a routine this can be done almost effortlessly.
Lunges are a workout that takes little effort but goes a long way. This workout involves crouching down on one leg, which simultaneously works the quadriceps and hamstrings.
Great to do with a few sets of push-ups for a quick full body workout.
Dips can be done in two ways: Either with your legs extended, pushing yourself up from a chair, or hanging from a surface like a kitchen counter and pushing yourself up.
Dips work the triceps and chest muscles, and the more reps you do, the better the results.
The plank doesn’t seem like much of a daunting workout, but it does burn your abdominal muscles.
A simple 60-second plank on a daily basis will significantly influence the definition of your core muscles, as well as improving the function of your stabilizing muscles also.
Crunches are a great ab workout that doesn’t take that much work for the average person.
Simply lay back with your legs bent, and slightly elevated, and touch your toes for 20 reps. Repeat this exercise 3 times to start off with an increase as your ability does in the days and weeks following.
An intense upper body workout, working the triceps, biceps, chest and upper back muscles, with a range of variations also.
It can be done off certain door frames but would probably be best to get a bar as mentioned previously in the post.
11. Mountain climbers (burpees)
Mountain Climbers are somewhat a full body workout. Working the hamstrings, core, and triceps, this is a great cardiovascular workout easy to incorporate in your morning routine.
12. Calf raises
Calf raises are a great workout as they are easy to incorporate in your day to day. As the name suggests, calf raises are performed by simply tip-toeing repeatedly to work the calf muscles.
This can be done from your bottom stair, and with squats, you’ll never skip leg day again.
Wall sitting is beneficial for overall isometric strength, working the quadriceps, hamstring and calf muscles simultaneously.
All you need to do is “sit” while leaning on a wall for a minute to feel the burn!
Another workout that defines the abdominal regions, leg lifts are also beneficial for the internal and external oblique muscles.
Leg lifts combined with squats, crunches and a 60-second plank would serve as a great leg and ab workout for the day.
With the ever-growing sedentary lifestyles of this day and age, we now more than ever need to take more responsibility for our health.
It only takes small changes, daily habits and healthy alternatives to junk food, to make a real change in your health.
Ensure you incorporate some of these home workouts into your daily routine, there should be no excuses, there are many exercises that don’t require equipment of any sort.
Everybody can do a bit of exercise from home, find 30 minutes spare and boost their health while doing so.
Everybody can find time to do so too. Health should be everyone’s top priority and so we should consider the time spent exercising as an investment towards a better you.