Having spent half your day working hard at your job, it’s difficult to make the time to go to the gym and get a good workout done. Unless you live right next to a gym, half the time is spent getting there, changing, and getting home after the workout. So here are some easy, but effective exercises you can do at home that you will find easy to follow.
Warm up – You should always warm up before workouts, because not only would this prevent any unnecessary injury, but it also helps burn through calories more efficiently in a shorter time. If you want to save some time or you just want to speed things up, then just speed walk your way back home from work. If you drive yourself home, just speed walk for 5 minutes before entering home and that will get you all warmed up for a workout.
Wall push-ups – If you are able to do the traditional floor facing push-ups, then you should do that. But many people find it hard to do the traditional push-ups and that’s where the wall push-ups come in. Stand facing a wall with your feet about two feet away from the wall and your hands placed on the wall at a width slightly wider than your shoulder. Just imagine doing the traditional push-up and let gravity move your body forward and push yourself up before hitting the wall. For best results, you should do it slowly at a constant pace. Also, if you still find it challenging, just stand about a foot or a foot and a half away from the wall and it will be easier to do since the range of motions become smaller.
Squats – Pull up a chair with the backrest facing your forward. Hold on to each end of the backrest as support and place your feet about shoulder width. Keep your upper body vertical and gently bend your knees. The goal is to go as far down as your thigh would be parallel to the floor, but for now, go down only as far as you feel that is your limit. Push yourself back up to the starting position using your leg power and balance yourself by holding on to the chair. You can get rid of the chair as you get stronger and you can even use weights to increase the difficulty. Just fill couple of bags with books and hold each bag on each hands and squat.
Arm exercises – For beginners, I would advice that you use elastic exercise bands for arm training rather than going straight to dumbbells. Step on one end of the band with both feet spread shoulder width. Hold on to the opposite end of the band with both your hands and spread your hands apart about shoulder width as well. Now raise your hands up and down repeatedly using the resistance of the band to give you a full workout. Keep the motions even, slow, and at a constant pace for maximum result.
All workouts described here are weight free workouts and therefore each set will consist of 15 to 20 repetitions for all three workouts. Start the first week with 4 days of workout. Each day you will complete one set of each workouts. Week two you will exercise 5 days out of the week and you will complete 2 sets for all three workouts. After week two, increase the amount of sets if you feel stronger than the week prior, or you can just keep the same pace until you feel that you can tackle bigger challenges. Think twice before purchasing an expensive workout gear or gadget, there are many effective exercises you can do at home.
