Quick Workouts you can do at Home with no Equipment

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Today, we're going to discuss some of our favorite at-home exercise routines that you can do with no equipment. These routines are great for beginners or anyone who wants to spice up their workouts without spending a lot of money or time.

Before we get started, make sure you warm up properly by doing some light cardio, such as jogging, jumping jacks, or skipping rope. You can also do some dynamic stretches, such as arm circles, leg swings, and hip rotations. Warming up will help you prevent injuries and get ready for the exercises.

Here are two at-home exercise routines that you can try:

Routine 1: Bodyweight Circuit

This routine consists of four exercises that target your whole body: squats, push-ups, lunges, and planks. You'll do each exercise for 20 seconds, then rest for 10 seconds before moving on to the next one. Repeat the circuit four times for a total of 10 minutes.


- Squats: Stand with your feet shoulder-width apart and your toes slightly turned out. Bend your knees and lower your hips until your thighs are parallel to the floor. Keep your chest up and your core engaged. Push through your heels and stand back up.



- Push-ups: Get into a plank position with your hands under your shoulders and your body in a straight line. Bend your elbows and lower your chest until it's close to the floor. Keep your core tight and your elbows close to your sides. Push yourself back up to the starting position.



- Lunges: Stand with your feet together and your hands on your hips. Take a big step forward with your right foot and bend both knees until your right thigh is parallel to the floor and your left knee is hovering above the ground. Keep your torso upright and your core braced. Push off your right foot and return to the starting position. Repeat with your left foot and alternate legs.



- Planks: Get into a plank position with your elbows under your shoulders and your body in a straight line. Squeeze your glutes and engage your core. Hold this position for 20 seconds without letting your hips sag or rise.

Routine 2: HIIT Workout

This routine involves high-intensity interval training (HIIT), which means you'll alternate between short bursts of intense exercise and brief periods of rest. HIIT is a great way to burn calories, boost your metabolism, and improve your cardiovascular fitness. You'll do each exercise for 30 seconds, then rest for 15 seconds before moving on to the next one. Repeat the circuit three times for a total of 15 minutes.

- Burpees: Start by standing with your feet shoulder-width apart and your arms by your sides. Squat down and place your hands on the floor in front of you. Jump your feet back into a plank position and lower yourself into a push-up. Then jump your feet back to your hands and stand up. Jump into the air and clap your hands above your head. That's one rep.

- Mountain climbers: Get into a plank position with your hands under your shoulders and your body in a straight line. Bring your right knee toward your chest, then quickly switch legs and bring your left knee toward

There are many great options for at-home workouts that don't require any equipment.  If possible you could increase the challenge by adding some dumbbells or resistance bands.  Thanks for reading, hope you found this to be helpful.

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