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Home Workout Guide: Bodyweight & More

The document lists 10 types of home workouts that can be done without specialized gym equipment, including bodyweight exercises, cardio workouts, yoga/pilates, HIIT, dance workouts, resistance band exercises, dumbbell/kettlebell workouts, online workout videos and apps, furniture workouts, and fitness challenges.

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Krupanand Kiran
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60 views3 pages

Home Workout Guide: Bodyweight & More

The document lists 10 types of home workouts that can be done without specialized gym equipment, including bodyweight exercises, cardio workouts, yoga/pilates, HIIT, dance workouts, resistance band exercises, dumbbell/kettlebell workouts, online workout videos and apps, furniture workouts, and fitness challenges.

Uploaded by

Krupanand Kiran
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Home workouts are exercises you can perform in the comfort of your own

home without the need for specialized gym equipment. Here's a list of home
workout options:
1. **BODYWEIGHT EXERCISES**:

- Push-ups - Planks

- Sit-ups - Burpees

- Squats - Mountain Climbers

- Lunges - Jump Squats


- Crunches - Jump Rope (if you have space indoors or a
jump rope)

- Tricep Dips (using a sturdy chair or elevated


surface) - Running or jogging in place

- Stair Climbing (using stairs if available)

2. **CARDIO WORKOUTS**: - Shadow Boxing

- Jumping Jacks
3. **YOGA AND PILATES**:
- Sun Salutations
- Warrior Poses
- Downward Facing Dog
- Cobra Pose
- Pilates Roll-Ups
- High Knees
- Pilates Hundreds
- Side Planks

4. **HIIT (HIGH-INTENSITY
INTERVAL TRAINING) **:
- Tabata workouts (20 seconds of intense
exercise followed by 10 seconds of rest,
repeated for 4 minutes)
- Circuit training with bodyweight exercises
5. **DANCE WORKOUTS**: - 30-day challenges targeting specific areas
like abs, arms, or full-body workouts.
- Dance aerobics
- Zumba videos or routines
Remember to warm up before starting your
- Just Dance video games workout and cool down afterward with some
stretching. Also, ensure you have enough space
and consider safety precautions, especially if
6. **RESISTANCE BAND you're doing high-intensity or high-impact
EXERCISES**: exercises.

- Bicep Curls
- Shoulder Presses
- Lat Pull-Downs
- Leg Presses
- Band Rows

7. **DUMBBELL OR KETTLEBELL
WORKOUTS**:
- Goblet Squats
- Dumbbell Lunges
- Dumbbell Rows
- Shoulder Presses
- Russian Kettlebell Swings

8. **ONLINE WORKOUT VIDEOS


AND APPS**:
- Many fitness apps and websites offer home
workout routines for various fitness levels and
goals.

9. **FURNITURE WORKOUTS**:
- Chair Dips
- Step-ups onto a sturdy chair or bench
- Incline Push-ups using a countertop or table

10. **FITNESS CHALLENGES**:

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