You don’t need any equipment to get a great workout! All you need is some motivation, the willingness to try, and a few minutes of your time. All you need to get started is a surprisingly small amount of space, a simple set of exercises, and a few minutes of your time.
A new generation of people are working hard to live a healthier lifestyle, but with busy schedules, it’s hard to find the time to exercise. The truth is you don’t need to spend hours at the gym to get in shape. In fact, you don’t even need any equipment!
*DISCLAIMERS: This post is not meant to replace personal training. If you have any specific exercise or nutritional needs, you will need to seek out a personal trainer or nutritionist to assist you.
I’ve been on vacation with my family for the last two weeks, which includes two new mothers and two new infants, one who is seven months old and the other who is nine months old.
For those of you who don’t have children, this age group of infants is really amazing. They are, however, desperately in need. As a result, as a parent, you’re essentially providing care 24 hours a day, seven days a week. Even while the children are asleep.
“Free time” is a rarity. It’s also a pipe dream to find a gym that doesn’t provide childcare services.
But here’s the thing: there’s a catch. A terrific exercise does not need the use of a gym. There’s no such thing as baby-free quiet time.
In fact, we’ve worked out every single day on this vacation. And in today’s post, I’ll show you how we accomplished it with very little time and no access to a gym.
A typical exercise day
We awoke to a lovely bright morning on a random weekday during our trip. It was early in the morning, and the weather was ideal.
So, after breakfast, we gathered the strollers and the infants and made up a workout.
The mothers and their children are all set for their exercise.
We began by doing 10 walking lunges each leg while pushing the strollers.
Then we came to a halt to do some push-ups — each of us doing 15 push-ups.
We added 20 body weight (or baby-weighted) squats after 10 additional walking lunges.
We performed 20 shoulder presses with the baby after the squats.
We performed 10 straight leg deadlifts each leg after shoulder presses.
We performed 10 additional walking lunges, this time with resistance, after the deadlifts.
It was then time to lie down and do 10 hip thrusts.
We decided that those were too simple, so we added 10 additional hip thrusts, one leg at a time.
Following that, 15 crunches – here is how they appear with the legs extended.
The second part of the action is seen here, with the legs drawn in.
TVA abdominal pull-ins were next. We just exhaled all of the air in our stomachs. Then we sucked as hard as we could into our guts. This was done ten times.
We performed 15 additional push-ups after the ab exercises.
After that, we did some side lunges with a baby (or not). We did ten to the right…
And there are ten more to our left.
Then, while pushing the stroller, we performed 10 high knees on each side.
Now, while running to the next station, some butt-kickers.
We discovered a playground, which is fantastic!
15 repetitions of inverted rows at full extension as the infants observe (or sleep).
Here’s a shot at the movement’s pinnacle.
With the knees bent, here’s a variation.
12 triceps extensions are the last exercise.
At the peak of the action, the triceps are extended.
That’s all there is to it. We ran to the pool to cool down after our exercise (moms and babies included).
I like working out – well done, mum!
All of this workout has left me tired!
As you can see from the sequence above, the busy mothers just went out there and exercised for pleasure.
The strollers were pushed by them. They made use of their own weight. For additional resistance, they hoisted the infants. (I even participated in the workout after snapping each photo.)
There was no such thing as a “workout regimen,” or a series of exercises with a pre-determined number of sets and repetitions. There was nothing except movement. There are some movements in the upper body. There are some movements in the lower body. A few key movements. Until you’ve had enough.
It was, without a doubt, a lot of fun. It was also a significant amount of effort. However, the whole exercise only took 20 minutes. The following day, all three of us adults, who are in quite excellent condition, were a bit sore.
Another exercise day has arrived.
If you need a little structure (or aren’t sure which exercises you should be performing), here’s another workout plan we utilized on days when the weather wasn’t cooperating or when we simply wanted to do something easy at the condo.
This exercise takes no more than 20 minutes. And no matter how excellent your fitness is, if your technique is good and you focus on truly squeezing your muscles, it’ll be a struggle.
Warm-up in a dynamic manner (3-5 minutes)
We selected 5 or 6 dynamic stretches, mainly yoga techniques that focused on each of our tight places, for the warm-up and went through a circuit or two of them. Warm-up time is about 3-5 minutes. And most of the time, the infants simply stand there in amazement.
Sequence of exercises (10 minutes)
20 repetitions of air squats 20 repetitions of push-ups 20 repetitions of hip bridges Assisted Seated Row with Towel x 20 repetitions with a partner 10 repetitions of one-leg deadlift per leg TVA 10 repetitions of the stomach exercise (above) Repeat two more times (for a total of three rounds) with no break in between.
Isn’t it true that I could simply go for a walk?
Yes, you certainly can. We also took a lot of walks with the infants throughout our trip. We also did a lot of swimming in both the pool and the ocean.
However, let me tell you the truth. Walking, jogging, swimming, and other low-intensity activities, although better than nothing, are insufficient.
You need both calorie-burning aerobic and muscle-preserving resistance training to look and feel your best. As a result, walking, swimming, and the resistance-based activities listed above were included.
And here’s another bit of sound advice:
If you’re even more time-pressed than we are, go for strength training instead of cardio. Resistance workouts, such as those described in this article, are much more effective than aerobic exercises when time is restricted.
The true lesson here is to keep things simple.
One of the reasons people miss workouts — whether they’re traveling, on vacation, or have a new baby at home – is that they believe working out needs to be a big deal.
They believe that you need a lot of time, the appropriate clothing, the correct tools, and the ideal exercise routine. To be honest, that’s nonsense.
Sure, I go to the gym for my usual exercises, which take me approximately an hour to complete. I do put on some beautiful exercise clothes. And I do follow one of my coaches’ training recommendations. (All of the mothers in this article are identical.) They usually undertake lengthier exercises that their instructors have scheduled for them).
When we don’t have access to a gym or even time, we don’t abandon the entire thing in a “all-or-nothing” approach. Rather, we follow the “always something” mentality.
We keep things simple and do our best. And here’s the thing: it’s hilarious. Usually, doing our best is sufficient.
It will teach you the optimal diet, exercise, and lifestyle methods that are specific to you.
Do you find yourself saying things like “I just don’t have time to workout!” without realizing how many benefits you could find in working out? It starts with making a commitment, and it doesn’t have to cost a lot of money. Below are 7 tips, that will make it possible to get a great workout in even when you don’t have time to work out.. Read more about 15-minute bodyweight workout for beginners and let us know what you think.
Frequently Asked Questions
What to do if you have no time to exercise?
If you have no time to exercise, try taking a walk outside. Walking is an easy way to get your heart rate up and burn calories.
How do you get in shape if you dont have time?
You can get in shape by exercising regularly.
How can I workout if I dont have equipment?
You can use your body weight to exercise, or you can use a treadmill.
This article broadly covered the following related topics:
- no equipment workout plan
- full body workout no equipment
- home workouts without equipment
- no weight workout routine
- no equipment workout for men