At Home Body Weight Workout

It’s never too late to start your fitness journey. There are tons of free easy workouts to do at home and what better time to start than now? Most at home bodyweight workouts are just as effective when building lean muscle mass and burning fat. 

For me my fitness journey has been life long with breaks, but the past 3 years have been the most consistent and targeted to get my mind and body to a place of health and well being. One thing that I can control and always feel good about is moving my body. 

Today’s post I teamed up with adidas to share an easy low impact bodyweight workout for you to do at home with no equipment. It's apartment friendly, fast, and affective.  I’ll also link Led Fit our YouTube channel with tons of free at home workouts created by certified personal trainer Chris Ledford. 

at home bodyweight workout low impact apartment friendly Serein Wu

MOVE FOR YOUR MENTAL HEALTH

When you are stressed, anxious, feeling down, or depressed the last thing you typically want to do is anything, but it’s a known fact that moving your body even for 10 minutes will improve your mental and emotional state. 

I always ask, when was the last time you regretted a workout? It doesn’t have to be crazy hard or even hours at the gym, it can be any simple easy workouts to do at home. Start with the one below. Chris Ledford and I created this easy to follow at home bodyweight workout that can be done in smalls paces, using only your bodyweight, and perfect for apartments because there is no jumping! 

AT HOME BODYWEIGHT WORKOUT - LOW IMPACT HIIT

Chris and I created this workout using just your own bodyweight to be done at home with no equipment and no noise. We know how hard it can be to workout in an apartment with downstairs neighbors. Try to pre-set your timer so you can move through the workout effortlessly. Less pausing, more moving! 

at home bodyweight workout warmup

At Home Bodyweight Workout Warm Up

For this at home bodyweight workout we begin with a light warm up. Total of 3 warm up exercises designed to get your heart rate up a little and to warm up your body. Set a timer for 1 minute and do the following exercises:

  1. Knee touches - Think of this as marching in place bringing your knee to your hands and touching. Go as fast or slow as you need to to start to warm up your body.
  2. Arm Circles - Extend your arms out reaching out through your fingertips. Think energy radiating from   your fingers as you draw tennis ball size circles. Reverse the circles at 30 seconds.
  3. Hip Circles - Using your core to stabilize your body, raise one knee out and around drawing a circle with your knee. Opening up your hips and working on your stability. Reverse the circle at 30 seconds and repeat on the other side.
at home bodyweight workout no equipment full body

The Workout

This entire at home bodyweight workout will be 1 minute on, 15 second rest. 5 exercises total. You can repeat the entire circuit as many times as you like. We recommend at least twice for a complete 10 minute at home workout. 

  1. Jab Cross - You will stand in a fight position and shadow box as fast as you can with control. This is designed to raise your heart rate and work your entire upper body. Use your hips to throw your punches and turn your fists and arms as you punch.
  2. No Jump Burpee - A great full body exercise. Reach your arms above your head in a full extension, squat down, place your hands under your shoulders and step out into a plank. Reverse the movements to return back to standing position.
  3. Double Squats - Feet staggered and hands up, you will do 2 levels of squats as quickly as possible. 30 seconds each leg. This will really start to burn your legs and raise your heartrate. Too easy? Do 1 minute each side.
  4. Push Ups - Do as many as you can with proper form. Make sure your elbows are not over extended or pointing too far out. They should be at a 45 degree angle as you bring your chest to the ground. Engage your core and squeeze your glutes. You can modify the push ups on your knees or do them against a wall as you build up strength.
  5. Bicycle crunches - Opposite elbow to opposite knee. Really control your legs as you bicycle them. Push energy out through the extended heel and lower till you feel resistance in your low abs. Do as many as quickly as possible while in control.

GET UP AND GET MOVING

As someone who deals with depression, nutrition and fitness is incredibly important for me to maintain as much balance as I can. In a world that can feel uncertain and out of control, having a solid workout schedule does wonders for the mind. 

Start slow, develop habits, and build upon them. When I first got back into fitness, I had to be kind to myself and start with 2 days a week. Commit to that and add to it. It took awhile for me to make fitness a daily routine and it’s important to listen to your body. If you are sore or need a recovery day, take it. 

There is no one fitness plan for all, everyone is different and has different needs, but I try to provide easy to follow content to help get you started. Here are a few more easy workouts to do at home from Led Fit (our fitness and health YouTube channel). 

 

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2 Comments

    • Serein Wu
      Author
      April 22, 2020 / 1:10 pm

      Thank you so much for reading, hope you try it out

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