Top 10 Exercises to do at home without any gym equipment | How to fit my body without gym


How to get fit and healthy at home - 


10 Exercises to do at home without any gym equipment

Without gym? No problem. Here we leave you a routine made up of the best exercises to do at home.




We know that you are usually very obedient and do not skip a single day at the gym (don't you?). That is why we bring you an exercise routine at home, so that you do not get into that charge of conscience that we know that does not let you sleep at night. There are no excuses.


Many of us love the gym environment. The camaraderie that is breathed, the amount of material that is at your disposal, the inspiration of the guys around you, the motivation you feel when you see that you can gain more and more weight. (
how to get perfect body shape at home)

The bad news is that we don't always have the option to go. And for all those situations in which we necessarily have to do the exercises at home, we leave you our selection.




Our colleagues at GQ India have created a routine of 10 exercises to do at home that exercise the whole body and for which you do not need to have any material (not a dumbbell). Well, there really is something you need: a chair. Do you have any at home? Well you're ready to start.

Exercise 1: Jumping jacks
Exercises at home: jumping jacks.

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Exercises at home

The best way to start your new daily workout is with cardiovascular exercise. Jumping jacks are perfect for warming up and putting your body to work.

Start standing, with your feet shoulder-width apart, straight and with your arms relaxed. Take a jump and land with your feet apart in an A shape and with your hands raised towards the sky. Take another jump and return to the starting position. Do 3 sets of 15 repetitions, making energetic but controlled movements. (best way for a woman to get in shape)

Exercise 2: Steps
Exercises at home: steps.

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Exercises at home

Ok, at home you don't have the step machine or the escalator, but you don't need it either. Put a chair in front of you and get on top (be careful, please, we don't want to be the cause of a domestic accident). After you stand on it, go back down.


If you don't want to die prematurely in your living room, you can also use the typical IKEA step you use to reach the highest shelves in the kitchen, if you have one. Do 15 reps in 3 sets to get stronger glutes and legs.

Exercise 3: The climber
Exercises at home: the climber.

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Exercises at home

Begin by placing yourself in the high flex position, with your arms stretched out and your palms flat on the floor, your body straight, and your toes supporting. Next, bend your right knee and bring it up to your chest level while keeping your other leg straight and your gut hard. Do 15 repetitions in 3 sets. (how to keep body fit and strong)


Exercise 4: Side lunge
Exercises at home: Side lunge.

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Exercises at home


Start standing, with your back straight and feet together. Now raise your right knee and bring it to your side as you lower your body in the same direction. Keep your left leg firm and straight. Return to the starting position and change sides. Repeat 15 times with each leg, and complete 3 sets.

Exercise 5: sit-ups
Exercises at home: sit-ups

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Exercises at home

The best friend of a flat gut and the worst friend of the poorly trained user: the abs.  (how to make body shape without gym)
  Start by lying on your back, with your legs bent and your feet firmly on the ground. Stretching your arms or X-folding them over your chest, raise your upper body slowly until you reach knee height. Hold there a few seconds and go back down. Do 15 repetitions in each of the 3 sets.


Exercise 6: Squats
Exercises at home: squats

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Exercises at home

You could not miss squats, the key exercise for a butt and toned legs. Start by putting your feet shoulder-width apart and making sure that the toes are facing forward.

Putting your guts and legs hard, lower your body without bending your back as if you were going to sit in a chair until your thighs are parallel to the floor. The knees can never go past the fingertips. Now go back up, and repeat 15 times in 3 sets. (get fit plan)


Exercise 7: Push-ups
Exercises at home: push-ups.

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Exercises at home

Start by lying on your stomach, palms slightly beyond shoulder height and arms outstretched. The body should be straight and hard, with the feet resting on the tips of the toes.

Now go down to almost touch the ground and go back up straightening your arms. Repeat 10 to 30 times, depending on your ability. If at first you are unable to do one, you can start by supporting your knees.


Exercise 8: Triceps Funds
Exercises at home: triceps bottoms.

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Exercises at home (how to get fit for beginners)

Retrieve that chair and stand with your back to it, leaning back and grasping your hands on the edge of the seat to balance yourself, like you've just slipped out of it. You can have your legs slightly bent. Now force your arms up to lift your weight, and return to the starting position. Do 3 sets of 15 repetitions.

Exercise 9: Isometric squat
Exercises at home: isometric squat

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Exercises at home

Stand with your back to the wall and slide down, until your legs are at a 90-degree angle. Force your muscles to stay there for 25 seconds to 2 minutes, depending on your endurance.

Exercise 10: Iron
Exercises at home: the iron

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Exercises at home

To finish, involve your core, your arms and your legs with an iron. It is about leaning on your forearms and toes, while the rest of your body forms a hard and straight board. Hold 25 seconds to 1 minute and repeat. (top 10 health and fitness tips)

You may also like:

  • The 3 most effective fitness exercises you can do at home

  • Kettlebell exercises: the digital device to train at home with just one weight

  • How Much Muscle Can You Really Gain Naturally?
(Body building exercise at home without equipment)

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