No Excuses! Work Out with Minimal Equipment

Home Workout

The best way to achieve results – whether that’s gaining muscle, losing weight, toning, or building endurance – is through strength training.  Eventually, if you want to continue to see results, you’ll have to either get a gym membership or purchase some equipment for home.  However, for those of you who are just starting an exercise program and for those days when you can’t make it to they gym, here are some ways that you can get a good workout either without equipment or with minimal equipment.

Bodyweight Exercises

For people just beginning an exercise program, bodyweight exercises can help build a foundation of strength that will help you once you decide to start strength training.  Even better, many bodyweight exercises involve balance and coordination, which can improve overall strength and conditioning, even for people who are more experienced.  Here are a few exercises to get you started:

Bench Dip


Bench Dip (Works triceps) –  Sit perpendicular on a bench. Place your legs straight in front of you. Raise your body up with your hands placed behind you. lower your body down in front of the bench until your arms are at a 90 degree angle. Raise yourself back up until your arms are fully extended.

Side Lunge




Side Lunge (Works glutes) - Stand up straight with your feet planted on the floor. Slowly step to the right.  Once your right foot is planted on the floor, shift your weight to your right side, bending your right knee to a 90 degree angle.  Push off with your right foot and return to a standing position.  Repeat on the left side.




Plank (Works core) - With your arms at a 90 degree angle at your elbows propping you up, lie perfectly flat. Keep your body stiff and hold as long as you can.  Try to hold for one minute to start.




Replace Weights with Household Items


If you’re traveling or at home, you can still do some light dumbbell exercises by replacing weights with some simple household items.  Try using soup cans, full water bottles, milk jugs, or even a sock full of sand.  You won’t be able to get the same benefit as using heavier weights, but it’s not a bad alternative if you’re just starting a strength training program.  Try using some of these items to do some alternating dumbbell curls, triceps kickbacks, or rear deltoid raises.


Resistance Band Workouts

Resistance Bands


Resistance bands can make any workout more challenging and add some variety.  They are very effective if your goal is to increase strength or endurance.  They are small, inexpensive, and easy to pack, so resistance bands are an ideal tool to keep at home or bring with you when you travel.  Resistance bands come in different weights, so if your workout gets too easy, you can graduate to a heavier band. Here is a resistance band workout that you can try at home.


Dumbbell Workouts

If bodyweight exercises have gotten too easy for you, but you’re not quite ready to join a gym, it is definitely worth it to invest in a set of dumbbells to keep at home.  Dumbbells are relatively inexpensive, and you can find them pretty much anywhere online and even at places like Wal-Mart or Target.  Here are a few dumbbell exercises that are good to try at home.

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Dumbbell Bench Press (Works chest) - Lie on a flat bench with your feet planted firmly on the floor.  Grasp the dumbbells in both hands with your elbows pointed out from your sides. Press the weights up until your arms are fully extended above your chest.  Lower to the starting position and repeat.


Triceps Kickbacks


Dumbbell Kickbacks (Works triceps) - Kneel on one side of a bench, supporting yourself with your hand. Position your opposite foot on mobile porn the floor beside the bench. Grasp a dumbbell in one hand with your arm bent at 90 degrees at your side. Extend your arm back until it is straight. Return and repeat.


Rear Deltoid Raise


Rear Deltoid Raise (Works shoulders) – Lying on your side on a bench, hang your arm in front of you. Holding a dumbbell, keeping your arm straight, raise your arm straight above you, then return weight toward the ground keeping your elbow from bending, and focusing on using your shoulder to raise and lower the weight.




Exercise Ball Workouts

Ball Crunch

Exercise balls, aka physic balls, swiss balls, fit balls, or stability balls, are great for improving core stability and balance.  They are also cheap, easy to find, and great to have at home.  Doing a simple exercise on an exercise ball works your core and stimulates smaller stability muscles.

Try an exercise ball crunch: Lie on your back on an exercise ball with your knees bent and feet flat on the floor.  Gently place your hands behind your head. Exhale and curl up, black porn pulling your shoulders off the ball. Inhale and lie back down.


Cross Training

Even if you make it to the gym every day, cross training is important to add to your exercise routine.  Cross training, which is really just mixing up your exercise routine with a sport or activity that is different that what you usually do, is a great way to condition muscles and avoid injuries. Try doing fun outdoor activities like cross-country skiing, soccer, skating, or swimming.  Not only will it help you work muscles that you aren’t hitting with your regular workout, it will also help keep you from getting bored.

There really isn’t any excuse for not working exercise into your lifestyle.  Even if you don’t have access to a gym, you can get a great workout with minimal or even no equipment!

Read: Minimalist Fitness,, ACE Fitness, WebMD.