Home workouts without equipment can be a great choice if you do it right. It’s not going to produce the same muscle gains or be as versatile as a gym, but it can bridge the gap during travel times or when you’re just building up the confidence to get into the gym for the first time.
There are a few key principles you’re going to want to work on if you’re going to get a good home workout without equipment.
- Do it right. Any form of bodyweight workouts at home need to focus on good positioning and technique. Gymnastic strength training can be great – with exercises like push ups and hollow holds – but only if done properly. Be humble, start simple, and build a strong foundation.
- Make it difficult. Slowing down bodyweight workouts is one way of producing better muscle and joint adaptations and making easy exercises effective while you get stronger. Pauses also make it rough.
- Focus on balance. Work your core in rotational, lateral (sideways), and sagittal (forward/backward) patterns. Train your muscles with one-sided exercises, and make sure to balance up your exercises. This keeps you healthy and builds better joint-balance for health, posture, and performance.
- Cardio is your friend. If you’re struggling to get enough benefits from what you’re doing, take out some of the rest. You might be able to do 10 push ups, but what about when you’re doing them in a circuit with reverse lunges and mountain climbers? You might be surprised by how effective reducing rest is during bodyweight home workouts.
There are a dozen other lessons we could talk about, but facebook has a word limit. If you want to get better in your own home, or wherever you find yourself, you need to be creative and humble.
You don’t get good by doing easy stuff. Double down on technique, patience, control, and choosing the route of most resistance. This is how home workouts bridge the gap during travel or time off.