Easy Home Workouts to Get Your Sweat On (No Equipment Needed)

Since the pandemic, many of us are getting used to the idea that we can have an effective workout from our homes.

I look forward to my quick morning workout sessions when I don’t have time to go out to the gym or go for a run.

If you’re looking for a great home workout that will get you sweating and your heart rate up, this post is for you.

But why do you need to sweat it out now and then?

You can get the most out of your exercise when working at the right level of intensity. 

It is found useful in improving your heart and respiratory system’s endurance, and it will help you keep your awareness of how much effort you should exert to meet your health goals.

Finding out your heart rate zone will help your heart work stronger. 

Doing aerobic exercises, also known as cardiovascular exercises, is proven effective in improving your heart’s health – much more when you know your target heart rate. 

1. Squat Reach and Jump

This workout is more intense than the name suggests. It involves a compound movement of a squat and jump, in succession. 

Compound exercises are more efficient because they use several muscle groups at the same time.

Researchers found that compound exercises were much more effective in decreasing the body fat percentage of the participants.

How to do it: 

• Do a normal squat.
• Immediately jump up.
• Reach your arms (with weights) straight above your head.
• Aim for at least 15 reps. 

2. Dancing

You probably did not expect this to be on my list. But here’s the thing: dancings is a powerful form of workout.

It can lower your blood pressure and improve your heart rate significantly.

In a meta-analysis study, people with hypertension who have participated in dance therapy have shown positive effects on their systolic blood pressure and diastolic blood pressure.  

Besides, dancing is one of the most enjoyable exercises.

You can also check out this dance workout:

3. Modified wall squat

This is a great exercise for improving lumbar stability and strengthening the lower limbs. 

How to do it:  

• Slowly slide your back down a wall until your thighs are parallel to the ground.
• Make sure your knees are directly above your ankle. 
• Hold your harms forward with a free weight apparatus in your hands. 
• Keep your back straightened.
• Maintain the pose for about 60 seconds per set.

4. V-sit

This is one of the home bodyweight exercises that work both upper and lower abs. It also strengthens the core muscles.

How to do it:

• Lie down straight on the matt with arms and legs extended
• Lift your legs as high as you can and bring your torso up to make a V shape.

5. Plank

This core strength exercise provides strength and endurance to your abdominal muscles, back and core. 

Moreover, you get core conditioning and stability in your hamstrings and glutes.

One of the many benefits of plank exercises is that it helps to develop the glutes and other back muscles.

As a result, you’re less likely to be vulnerable and injure yourself. And it is one of my favorite easy home workouts.

Plank exercise builds the muscles at your back so you can not only avoid back injury but also recover faster after a workout. It’s one of

How to do it:

• Assume a push-up position but with slight modifications. 
• Create a 90 degree between your forearms and elbow. 
• Keep your body in a straight line from shoulders to knees.

6. Bridges

Bridges is a workout pose that helps to improve the huge muscle found in the buttocks. 

The Gluteus maximus is an important muscle in the buttocks that needs to be kept strong. Keeping them strong upholds the lower back. 

A study has shown that bridges have a positive intervention on the walking ability of people, most especially recovering stroke patients. 

How to do it: 

• Lie flat on the floor with knees bent. 
• Place your feet flat on the ground at hip-width length apart.
• Stamp your feet into the ground with your arms by your sides.
• Lift your buttocks off the floor until your body is straightened from shoulders to knees level. 
• Compress your buttocks while your shoulders are still on the ground.
• Bring back your buttocks to the floor and relax for a few seconds. 
• Repeat

Related: 6 Best Exercises to Activate Your Glutes