Achieving your desired weight can be a daunting task, especially if you have tried various diets and exercises without success. However, incorporating daily workouts and eating a high-protein breakfast each morning can be beneficial in reaching your ideal weight quickly. The good news is that you do not need a gym membership to achieve this. You can perform a daily no-equipment workout routine in the comfort of your own home.
Daily workouts provide various benefits, including burning calories to maintain a calorie deficit, stimulating muscle growth through resistance training, and improving your mental health and overall well-being through the endorphin boost that comes with exercise.
To get started with this no-equipment workout routine, perform each exercise for 45 seconds, take a 15-second break, and then move on to the next exercise. Repeat this routine for three to five rounds every day to achieve your desired weight. For more quick workouts, don't miss the "Drop 10 Pounds Fast With This 10-Minute Daily Workout" article.
1) Jumping Jacks
Jumping jacks can be an effective starting point for a bodyweight exercise routine aimed at weight loss, especially if you do not have any equipment. To make the most of this exercise, increase the intensity by performing it at a faster tempo while being deliberate with each repetition. Ensure that your arms are not limp and that you jump as wide as possible with your feet.
It's important to note that a lackluster set of jumping jacks may not yield the desired results. Instead, aim for a high-intensity and purposeful exercise session with jumping jacks to rev up your fat-burning engine and initiate a remarkable high-intensity interval training (HIIT) circuit. With this approach, jumping jacks can be a valuable tool in your weight loss journey, even without any equipment.
2) Planks with Shoulder Taps
Incorporating core training into your workout routine is essential for a well-rounded fitness program. One of my favorite core exercises is the plank with shoulder taps, and it's for a good reason. Maintaining a plank position builds isometric strength, which helps enhance and support the health of your lower back. Moreover, tapping each hand to the opposite shoulder during the plank introduces instability and engages the oblique muscles and other deep core muscles that may not be targeted in typical abdominal exercises. This exercise can be a great addition to your core routine, helping you achieve a stronger and healthier core.
3) Squats
Squats are an exceptional lower-body exercise that you can perform without any equipment in almost any location. As squats engage the larger muscles in your lower body, they are an effective calorie-burning exercise that offers a metabolic boost post-workout, provided you apply sufficient intensity during each set.
To perform squats correctly, begin by standing with your feet wider than shoulder-width apart. Then, sit your hips back and down while pushing your knees outward for stability. Lower yourself until your thighs are parallel to the floor, then push through both feet to stand back up. Maintain a consistent rhythm throughout the movement and strive to maintain this tempo for the entire set. For an added challenge, consider performing jump squats to increase the intensity of the exercise. Squats are an excellent addition to any workout routine focused on lower body strength and can help you achieve your fitness goals without any equipment.
4) Pushups
Pushups are an excellent exercise for strengthening the shoulders, chest, core, and arms. When included as part of a circuit routine, they provide a substantial metabolic boost that helps the body continue burning calories even after completing the workout.
To perform pushups, start in a plank position, and lower your torso, hips, and chest to the floor as a single unit until your chest is about an inch off the ground. Then, push through both hands to return to the starting position.
Incorporating pushups into your exercise routine can provide a range of benefits, including improved upper body strength and increased metabolic rate. As an added bonus, pushups require no equipment, making them a convenient and accessible exercise option for any fitness level.
5) Lunges
Lunges are a fundamental lower-body exercise that you can perform without the need for equipment. For this circuit, I suggest alternating lunges.
To perform alternating lunges, begin by standing with your feet shoulder-width distance apart. Step forward with one foot and lower yourself towards the ground by bending both knees. As your back knee approaches roughly one inch above the floor, push through your front foot to stand back up and return to the starting position. Next, perform the same movement using the other leg, and continue alternating back and forth for the duration of the exercise interval.
Incorporating lunges into your workout routine can help strengthen your lower body muscles, including the glutes, hamstrings, and quads. By alternating between legs, you can also improve your balance and coordination. Plus, since lunges require no equipment, they can be performed anywhere, making them a convenient and effective exercise option.
6) Burpees
Burpees are one of those exercises that I absolutely despise doing but love the results it brings. This full-body power movement combines multiple explosive components from both the upper and lower body.
To perform a burpee, start by standing with your feet shoulder-width apart. Then, jump up with a slight countermovement and raise your arms overhead explosively. Upon landing, drop down into a plank position, and quickly hop your feet forward until they are underneath you. Next, push through both feet explosively and jump upward while raising your arms overhead. As you land, immediately drop down into the next repetition and aim to maintain a consistent rhythm throughout the exercise interval.
Burpees are a challenging exercise that targets multiple muscle groups and can help improve your overall fitness level. Despite being a tough exercise, it's worth incorporating into your workout routine due to the incredible results it provides. Additionally, since burpees require no equipment, they can be performed anywhere, making them a great option for a quick and effective workout.