It’s 2021 and many of us still feel cooped up at home. Restrictions have eased and returned, leaving a lot of us without the option to continue our regular exercise routines, as gyms are among the most impacted spaces during the pandemic.
Not only that, but it’s a cold time of year. We’re not all fortunate to have suitable outdoor spaces nearby even if we don’t mind the chill of winter. Sometimes it just seems like we don’t have any good options for exercising!
Combined with the sluggish stay-in-bed feeling that comes from the season, along with its rich and decadent foods...winter is tough on the ol’ bod.
I’ve found, however, that you can get anything done with enough determination. Exercise is no different. We might have to find unconventional ways to get the job done, but it’s far from impossible. Some of us feel like we’re not getting “real” exercise if we’re not lifting weights or on an expensive piece of equipment.
Let me tell you, though: you don’t need a home gym to get in shape. Bodyweight exercises are highly effective if utilized regularly. These exercises will not only strengthen your muscles but will improve your mobility, balance, and overall quality of life! Part of what makes them so effective is that they are scaled to your body. The more weight you carry, be it fat or muscle, the more challenging (and effective) they will be.
Full-Body No-Equipment Home Exercises
Pushups
I feel like people tend to fall into two categories when it comes to pushups: those who dread them and those who show them off. Pushups don’t have to fall into such a binary. Even if you’re “not good” at pushups, there are ways to ease into them, like the knee pushup.
Pushups are popular for a reason. They quickly build strength, particularly in the shoulders, triceps, and pectorals. The right form can also strengthen your core and lower back. This is an exercise you’ll be able to see and feel results from relatively quickly.
Jumping Jacks
I don’t know about you, but I still associate jumping jacks with jumping rope — something we did for fun on the playground or in gym class. The humble jumping jack, however, has some real aerobic benefits. Jumping jacks are in a category called “plyometrics,” which is jump training. These are a combination of resistance and aerobic training that benefit the whole body and the heart and lungs in particular.
On a muscular level, jumping jacks target your hip flexors, quads, and glutes. The shoulders and abdominals are involved to a lesser degree.
Plyometric exercises (which also include squat jumps and burpees) help us jump higher and run faster by quickly stretching and shortening the muscles. If you’re a runner like me, plyometric exercises are great at-home addition to your routine.
Planking
There are a lot of different variations on the traditional plank. The good news is that it’s a very uncomplicated form — though not necessarily easy. Planks of all kinds are a test of endurance. It’s a pose easy to get into and to hold...for the first few seconds! It’s comparable to holding the extension of a pushup form. Planks work your whole body, testing your strength and balance all at once.
Squats
Some say that squats are the best exercise. If running wasn’t in the picture, I would likely agree! Squats build muscle waist-down: the glutes, the quads, calves, hamstrings, abdominals, and lower back muscles. This exercise is an effective calorie burner that also enhances balance and mobility. It’s good for your joints, strengthens your heart, and improves circulation and digestion. That’s not even all that squats are good for!
What’s great about the squat is that it is also versatile. You can modify this exercise with jump squats, adding weights, or trying any number of squat variations.
Running
I have to talk about running. You know I do! Now, I don’t expect you to run in your house. That sets a bad example for the kids. However, running is one of the best pick-up-and-go exercises you can do. Not only does running build strength and endurance, but it positively impacts the cardiovascular system. Even beyond the physical, running is known to have highly beneficial psychological consequences, like reduced stress and depression. Running can even reduce your risk of dementia as it works your brain on multiple fronts.
Finding a place to run is a matter of experimentation — but I guarantee there’s somewhere to run near you!
What’s your favorite no-equipment exercise? Let me know in the comments.