How To Work Out At Home: No Equipment Workout Routines
Can you lose fat and build muscle at home?
We've created a workout routine you can do at home, you should check it out: 5-Day Home Workout Routine
At the time of this writing, your gym is probably closed because of the coronavirus. However, training at the gym is not required to get results. Thus, let's not make any excuses and let's get to work.
In this article we will give you tips to help you train at home and we will give you workout examples that will help you target your entire body.
At Home Workouts: Can You Lose Fat?
Losing fat doesn't mean you need to go to the gym and go on a treadmill for an hour.
If you want to lose fat, you will have to be in a caloric deficit (burn more calories than you consume).
When you consume calories your body will use them for energy (organ functions or working out).
A caloric deficit can be a accomplished by either:
- Working out (preferred)
- Eating less calories
You can lose fat at home. HIIT (High Intensity Interval Training) at home workouts will help you burn the most calories.
At Home Workouts: Can You Build Muscle?
If you want to gain strength and build muscle, you will have to bring your muscles close to failure in order to grow.
Over time the body will get used to a specific routine and therefore you have to progressively change it. This is called progressive overload.
This can be accomplished by increasing your training volume.
Your training volume is: sets x reps x weight and it can be increased by:
- Adding more sets
- Doing more reps
- Increasing weight
The heavier the weight, the easier it will be for your muscles to get closer to failure. Those last reps, when the bar speed is slow are called effective reps. That's when you exert maximal effort to lift the weight, which will help you trigger muscle growth.
More info on effective reps and hypertrophy.
Your muscle can get to failure by using light or heavy weights. Thus, you can build muscle at home using bodyweight exercises.
At Home Workouts' Benefits
The great thing about working out is that you can basically do it anywhere. At the gym, at home or on vacation.
At home workouts have several benefits:
- They help stay active no matter where you are.
- They make you strong enough to handle your own bodyweight.
- They help you avoid crowds if you have anxiety.
- They target small muscles you usually don't train when you're using free weights or machines.
- They force you to be creative and use your environment as your gym.
- The list goes on...
Overall, working out at home has many benefits and it will help you achieve your health and fitness goals no matter where you are.
Home vs. Gym Workouts
Working out at home vs. at the gym both have pros and cons, but it ultimately comes down to personal preference.
Training at the gym has the benefits to have access to weights and to a wide range of equipments that will help you isolate certain muscle groups. In addition, seeing other people working out around you might motivate you even more than training at home alone.
You will achieve great results if you train at home or at the gym. It's up to you. Train smart, work hard and stay consistent.
- You can lose fat at home. HIIT (High Intensity Interval Training) at home workouts will help you burn the most calories.
- Your muscle can get to failure by using light or heavy weights. Thus, you can build muscle at home using bodyweight exercises.
- Overall, working out at home has many benefits and it will help you achieve your health and fitness goals no matter where you are.
- You will achieve great results if you train at home or at the gym. It's up to you. Train smart, work hard and stay consistent.
Here's a playlist of workout videos you can do at home: