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October 21 2021 8:39 PM ˚

Your guide to at-home workouts (no equipment needed)

1 home workout (2)
(Photo: Jordan News)
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Our daily lives can be very busy.

They’re sometimes too busy to make time to go to the gym every day.

It may be difficult for you to leave the kids at home some days, or you may find the everyday commute to the gym quite tedious. اضافة اعلان

For many of us, the constant lockdowns due to the COVID-19 pandemic along with the issue of public health has made us reluctant to sign up for the gym.

Working out does not have to be complicated and with the exercises we are going to provide you, you can do so from the comfort of your home and with zero equipment.

The very essence of working out is manipulating and isolating specific groups of muscles systematically and providing them with resistance in order to build more muscles.

At a gym, the resistance comes in the form of weights and machines. The benefit to using equipment is simply greater isolation of specific muscles which is the hallmark of body building.

On the other hand, for those who would like to lose weight, tone, build mass, or even just live a healthy lifestyle, going to the gym or even using equipment may not be necessary.

Understanding your body

When working out at home, the only equipment you need is your body and gravity.

Commonly known exercises utilize this principle to work out six specific regions of your body.

Those six regions that you want to focus on when working out are the chest, back, arms, legs, calves, and shoulders.

They can be further summed up into generalized areas that can be grouped together when deciding which muscles you want to work out at a time.

Training those groups is not only important in heavy weight training. You need to also train those muscles to get rid of unwanted fat and look leaner overall. The muscle groupings are as follows:

1. Upper body: Your upper body muscles are those located from your mid torso up.

That region is comprised of a variety of muscles that when trained regularly can give you an overall better look and improve your posture.

Improving your upper body strength can help you sit up taller and improve blood flow.

2. Lower body: This region is extremely important and often neglected due to long hours at work or long study sessions where you often sit in one spot.

Lower body exercise can improve balance and boost stamina and can greatly improve your overall health.

Working out your legs can also better your posture and increase confidence.

3. Abs and back: Working out those two regions is important and can increase overall strength and help you look leaner and healthier.

As with the previous muscle groupings, training these muscles can greatly improve your posture.

Simple exercises you can do at home

Regardless of your goal, there are fundamental exercises that remain the same. Your workout can be split based on body region.

Ideally, the best way to see results is to exercise at least four times a week while also letting your muscles recover.

To adequately do so, you can change your target muscle every day.

For example, many people like doing lower body, upper body, cardio and abs, followed by full body rotation while incorporating specific days for rest.

This routine allows you to train targeted muscles at least once a week while also giving those muscles enough time to recuperate.

We would like to stress the importance of taking at least one rest day to allow for recovery as it is just as important as the training itself.

And as always, before beginning a workout, make sure you stretch! Forgetting to stretch is a great way to end up sore the next day which can prevent you from continuing with the rest of the workouts for the week.

Once you’re stretched and ready to go, you can start with these simple yet highly effective workouts.


1- Upper body circuit: For at least 20 minutes, repeat the following exercises:
    * Push-ups (5 repetitions)
    * Chair tricep dips (8 repetitions)
    * Plank shoulder touches (8 repetitions)
    * Incline push-ups (5 repetitions)

2- Lower body circuit: For at least 20 minutes, repeat the following exercises:
    * Squats (10 repetitions)
    * Lunges (10 repetitions)
    * Donkey kicks (12 repetitions per leg)
    * Jump squats (8 repetitions)

3- Full body circuit: For at least 20 minutes, repeat the following exercises:
    * Jump squats (8 repetitions)
    * Lunges (10 repetitions)
    * Push-ups (5 repetitions)
    * Butt-kicks (20 repetitions)
    * Mountain climbers (20 repetitions)

4-  Abs and cardio circuit:
    * Jumping Jacks (15 repetitions)
    * Scissors (12 repetitions)
    * Butt-kicks (20 repetitions)
    * Snap jumps (10 repetitions)
    * You may increase or decrease the repetitions depending on your ability.

Repeat the circuit for five minutes and then take a two-minute rest and start again.

Do this four times and finish with a cool down.

Warm up with stretches and if available a jump rope.

It’s a great way to get your heart rate up and your body amped and ready for the workout.

There are also many free videos on YouTube that can show you how to do certain exercises if you are ever uncertain.

You also have the option of adding small weights or resistance bands to these exercises for even greater results.

That equipment is relatively affordable and will last you a long time. You can pick some up at Carrefour, GoSport, Baraka Sports, Awni Murad Company, and many more.

For added motivation, you can round up some of your friends and do the exercises at a local park.

By staying motivated and keeping up with those exercises, you’ll look and feel better without having to leave the comfort of your home.

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