5 ways on how to work out at home without equipment

work out at home without equipment

Work out at home without equipment is possible especially during this period when we spend a lot of time in the house. The government has been finding ways of opening up the economy including opening gyms. If you are dependent on the equipment found at the gym, the past couple of months might have been a hard knock for you. Even if the gyms open up, there is a chance that your busy schedule wouldn’t permit you to visit one.
On the contrary, The U.S. Department of Health and Human Services’ 2018 Physical Activity Guidelines for Americans mentions some notable health benefits of physical activity. The importance of physical activity ranges from improved sleep to reduced anxiety and from reduced weight gain to a lower risk of death.
According to The Centers for Disease Control and Prevention (CDC), about half of adults don’t get the exercise they need. Well, there are reasons for skipping exercise or eating healthy. However, there is a lot on the line. You can join my Eat Your Way To Fit Nutrition and Workout Program for only $87. You will work out from home without any equipment as I guide and support you through this journey. You don’t need fancy equipment to get a solid workout.

Best Working out without equipment


Before you start any exercise, it is crucial to get your heart rate up and activate your muscles. Even though it is work out at home without equipment, you still need to do warm ups before the actual exercise. Some of the warm-ups include jumping jacks, air punches, squats, inward and outward hip rotations, knee raises, and kicks. Warming up prevents any possible injury and help you do a proper exercise.


The video below shows some of the things you can do for your body weight exercise.

Some of the exercises include:

Bodyweight squats

When you consider to work out at home without equipment, bodyweight squats are crucial. To do a squat, stand up straight with your feet spaced about shoulder-width apart. Look straight ahead. Start to lower your body as if you’re about to sit in a chair. Keep lowering yourself until your thighs are parallel or nearly parallel with the floor. Your upper body should lean slightly forward as your knees bend. Slowly straighten back into a standing pose. Repeatedly do this.


This is for the core and upper-body strength. Have your legs straight with the arms straight and hands on the floor. Also, you can do side plank with your body pushed off the floor.


Get into a high plank position from your knees. Maintaining a straight line from your head to your knees, bend your elbows to lower yourself down to the ground. Keep your elbows at a 45-degree angle.


Stand with your feet a few inches apart, staring straight ahead. Step forward with one leg, slowly lowering your hips toward the ground as you bend both knees. Keep the knee on the forward leg in line with the ankle rather than jutting it out.

High-Intensity Interval Training

This is about varying the speeds in between various exercises such as jumping jacks, squats, and pushups. You can follow along with the video below.

🙋🏻‍♀️Not seeing change with your Mom bod? ⁣
Often Mom’s, especially #csectionmoms come to me and say “I’ve been working out 4 days a week and eating healthy for years, and I still can’t get rid of my belly” . First I ask is, “ Do you know how many calories you’re eating?” Most say No. If they say yes, then I ask to show me their food planner which then they don’t have. If you don’t track your food then you don’t know how much you’re eating. When I started, I was eating 1600 but now I’m trying to maintain & I’ve gotten used to just measuring but I don’t often track. Since I’m not tracking, I can only estimate. I eat the SAME every single day but if you don’t then you have no way of knowing IF you’re actually eating healthy. So if you think you’re eating healthy but you don’t measure, weigh abs track then I suggest you start to learn how you actually eat. 
I want you #moms to think about your health and fitness routine and consider these other questions:⁣
✅ Could you increase the intensity of your workouts? My #eatyourwaytofit program is designed to challenge you, even when you become stronger, but if you need an extra challenge, think about whether you could add extra reps to your workout.⁣
✅ Do you get enough sleep? Sleep is so important for muscle recovery and overall well-being. I go to bed when kids go to bed & I’m up by 4:30 / 5 to workout with you. 
✅ Are you eating a balanced and nutritious diet? You need to give your body enough fuel to keep up with your training and see real change. If you’re lacking in energy you may need to think about the food that you eat and consider adding more nutrition, like protein & healthy carbs like sweet potato, fruit & my favorite broccoli & spinach. 
✅ Could you add a quick workout to your week? EAT YOUR WAY TO FIT NUTRITION & WORKOUT PROGRAM includes short workouts that you can do in just 5 minutes. 
✅ Are you giving your body time to recover? It’s so important to make sure that we give our muscles and immune system time to rest. On my off days, I only do cardio or add tiny weights if I didn’t get enough in during the week. 
Last but not least. DON’T lie to yourself. We should all hold ourselves acc

Posted by Karina Rabin on Sunday, October 4, 2020


Now with this information, what are you going to do differently? Start your exercises today without any equipment and stay fit and healthy.


Friday is Leg day. Tomorrow I’m going LIVE at 11:30am eastern time you can try a FREE class. But I’m warning you….. reading this sounds like fun but you will be sore on Saturday. You’ll hate me during the workout but you’ll love me in 30 days. .I pushI screamI huff & puff ♥️.If you’re up for it. Raise your hand. Https://www.facebook.com/groups/karinarabinfitness/?ref=share

Posted by Karina Rabin on Thursday, October 1, 2020


What are the benefits of working out?

  • Raise energy levels
  • Reduce body fat
  • Efficiently burn calories
  • Improve posture, stability, and balance
  • Improve brain health and cognitive functions
  • Boost body metabolism
  • Build lean muscles

There is no need for equipment, however, if you’d like to spice things up, you could get the following;

  1. Resistance bands
  2. An exercise mat
  3. Stairs as a cardio machine
  4. A towel: Could use it as a resistance band
  5. Walls for stretching
  6. A chair
  7. A broom
  8. Laundry detergent jugs, cans, and water bottles
  9. Backpack with books
  10. Packets of rice or beans

You need to be creative and make use of what you have at home as equipment for your workout sessions. Even though the idea is work out at home without equipment, you might need some of the items at home to assist you in this process. Remember as you work out to track, track, and keep tracking your food. Remember to measure what you eat.

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