Do you want to get in shape but don't have the time or money to go to the gym? Good news: you don't need any equipment to train effectively. With your own body weight, you can work all muscle groups and achieve real results from home.
1. Squats
The king of exercises for working legs and glutes. Place your feet shoulder-width apart, lower as if you were going to sit in a chair, and rise controlling the movement. Do 3 sets of 15-20 repetitions.
2. Push-ups
Work chest, shoulders, and triceps. If you're a beginner, start by supporting your knees. Keep your back straight and lower your chest until it almost touches the ground. 3 sets of 10-15 repetitions.
3. Plank
One of the best exercises to strengthen the core. Support yourself on your forearms and toes, keep your body straight like a board, and hold for 30-60 seconds. Repeat 3 times.
4. Lunges
Perfect for working quads, hamstrings, and glutes. Take a step forward, lower your back knee towards the ground, and return to the starting position. Alternate legs for 3 sets of 12 repetitions per side.
5. Burpees
The complete exercise par excellence. Combines strength and cardio in a single movement. From standing, go down to the floor, do a push-up, jump, and repeat. Start with 3 sets of 8-10 repetitions.
6. Jump Rope
One of the most effective ways to do cardio at home. Improves coordination, burns calories, and strengthens legs. With just 10-15 minutes a day, you'll notice the difference.
Want to take it a step further?
If you've mastered these exercises and want to progress, adding some basic equipment can make a difference. At Shopping Sports 047, you'll find everything you need to train at home: adjustable dumbbells, yoga mats, resistance bands, and much more.