Have you ever given up your plan to go to the gym due to busy work and inconvenient transportation? Or are you worried about being watched by others in the gym and unable to exercise freely? Don’t worry. Today we will break these limitations and tell you how to do zero-equipment home workouts and easily build full-body muscles!
Action 01: Squats – The Cornerstone of Lower Body Strength
Squats seem simple but are the best choice for exercising lower body strength. Stand with feet shoulder-width apart or slightly wider. Keep your back straight. Squat down until your thighs are parallel to the ground or lower, and then stand up. Note that your knees should not exceed your toes. 15 repetitions per set, for a total of 3 sets.
Key points: Imagine sitting on a chair. Move your hips backward and maintain body balance.
Action 02: Push-ups – The Shaper of the Upper Body
Push-ups can not only exercise the chest muscles and triceps but also enhance core strength. Place your hands on the ground, shoulder-width apart or slightly wider. Keep your body in a straight line. When lowering, don’t overly spread your elbows. When pushing up, straighten your arms. 15 repetitions per set, for a total of 3 sets.
Variant: Beginners can try knee push-ups to reduce difficulty.
Action 03: Sit-ups – The Sculptor of Abdominal Muscles
Sit-ups are a classic exercise for abdominal muscles. Lie on your back. Cross your hands on your chest or place them beside your ears. Use abdominal muscle strength to lift your upper body and then slowly lower it. 20 repetitions per set, for a total of 3 sets.
Key points: Avoid using arm strength to pull your body. Focus on the contraction of abdominal muscles.
Action 04: Plank – The Strengthener of Core Strength
The plank can effectively exercise the core muscle group and improve body stability. Bend your elbows. Support the ground with your forearms. Keep your body in a straight line. Hold for 30 seconds to 1 minute.
Key points: Tighten your abdomen and buttocks. Avoid sagging your waist.
Action 05: Russian Twists – The Sculptor of Waist and Abdomen Sides
Sit on the ground. Keep your feet off the ground. Lean your upper body backward. Hold a weight (such as a water bottle) with both hands and turn it left and right in front of your chest. 15 repetitions per set, for a total of 3 sets.
Key points: Keep your waist stable when turning. Use abdominal muscle strength to drive your arms.
Action 06: Mountain Climbers – Cardiopulmonary Function and Core Strength
In a push-up position, alternately lift your knees to your chest to simulate mountain climbing actions. Alternate quickly for 30 seconds to 1 minute.
Key points: Keep your back straight. When lifting your knees, try to get close to your chest.
Action 07: Lateral Leg Lifts – The Shaper of Lateral Waist Lines
Lie on your side on a mat. Support your head with your elbow on the ground. Lift your upper leg to the highest point and then slowly lower it. 15 repetitions per side, for a total of 3 sets.
Key points: Keep your body stable and avoid shaking.
Action 08: Glute Bridges – The Lifter of the Buttocks
Lie on your back with bent legs. Place your feet flat on the ground. Use your gluteal muscles to lift your hips so that your body forms a straight line from shoulders to knees.
Hold for a few seconds and then slowly lower. 15 repetitions per set, for a total of 3 sets. Key points of movement: Use hip strength and avoid excessive lifting of the waist.
Movement 09: Standing calf raises – The sculptor of calf lines. Stand with feet together, lift heels to the highest point and then slowly lower. 20 repetitions per set, for a total of 3 sets. Key points of movement: Keep the body stable and focus on the contraction of calf muscles.
Movement 10: Burpees – The bomber for full-body fat burning. Complete squat, push-up and jump consecutively. Perform quickly and continuously. 10 repetitions per set, for a total of 3 sets. Key points of movement: Keep the movements consecutive and pay attention to breathing rhythm.
Here is a one-week fitness plan suitable for beginners: Monday: Squats, push-ups, Russian twists, 3 sets each. Wednesday: Sit-ups, mountain climbers, planks, 3 sets each. Friday: Lateral leg raises, hip bridges, standing calf raises, 3 sets each. Sunday: 3 sets of burpees and full-body stretching and relaxation.
Precautions: Perform warm-up and stretching before and after training to avoid injuries. Adjust training intensity according to your own situation and progress step by step. Keep sufficient sleep to provide time for muscle recovery. Fitness is not only for outward changes but also for inner growth and the improvement of confidence. Don’t hesitate anymore. Take action quickly!
