Want to workout at home but don’t have any exercise equipment?

Don’t worry. There are countless exercises you can do at home without any equipment that help you stay fit. Home workouts can be just as effective as gym workouts, providing you put time and effort into your them.

Always remember to warm-up before and stretch after your workout. Warm-up exercises and stretching help you prevent an injury during your workout and also helps your perform better. You can run in place, do air punches and kicks, or some jumping jacks to get your muscles active and your heart rate up.

Home workouts can include a set of exercises – doing each exercise for a certain number of reps, then take a short break, then back at it again for another set.

For example:

  • Jump rope: 2-3 minutes
  • Jumping jacks: 25 reps
  • Squats: 20 reps
  • Lunges: 5 reps each leg
  • Walking lunges: 20 reps (10 each leg)
  • Push-ups: 10-20 reps
  • Plank: 30 seconds
  • Crunches: 10-20 reps

Take a break then repeat. Run through the workout sequence two or three times. You can do more or less of each exercise depending on your strength, and whether you are using weights. Make sure you are doing each exercise correctly. Look online for correct positioning.

Marhaba recommends these at-home equipment free workout videos:

A 10-min full body workout by Joe Wicks aka The Body Coach, who’s tasing money for the NHS

A 20-min full body workout

And another 20-min full body workout

30 minute fat burning workout for beginners

Good luck and have fun!

Author: Ola Diab

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