You don’t need a gym membership, equipment, or a lot of free time to do the best exercise of your life. You can familiarize yourself with many training systems without equipment without even leaving your home.
Yoga
Whatever your needs or abilities, there is probably a style of yoga for you. If you want a gentle stretch, you can try a calm, relaxed style like hatha or yin. If you want something more intense, try a power yoga session.
There are quite a few free online yoga classes available. For example, you can find many yoga videos on YouTube, including the popular Yoga With Adriene. Once you are familiar with the poses and sequences, you can create your own practice without the help of videos.
In terms of equipment, if you have a yoga mat, that’s great. But even that is not always needed. Carpet is often soft enough for home yoga, but you can put in a towel.
Some yoga teachers use props like straps and pulleys, but you don’t need them. You can replace the yoga block with a roll of paper towels if you need extra lift during poses. An old pair of tights or leggings can replace the strap. And if needed, a rolled-up blanket or pillow can replace a bolster to provide support during certain types of recovery postures.
Dancing
Whether it’s free-form movement to your favorite pop song, hip-hop choreography, or waltzing around the living room with a partner, dancing does wonders for your physical and mental health. According to MedlinePlus, you can burn between 250 and 500 calories per hour dancing, depending on the style. According to the CDC, dance can also improve memory, sharpen concentration, and help focus.
It’s as easy as creating a playlist of your favorite fun songs and hitting the play button. If you need instructions or want to dance in a certain style, you can try enrolling in dance classes online. Or, if you have a partner, you can try dancing with them, like salsa or swing.
Just make sure you leave enough space for both you and your partner to move around freely.
HIIT
High Intensity Interval Training (HIIT) is ideal for the person who wants to get the most out of their workout in the least amount of time. During a HIIT workout, you do the exercises very intensely and quickly for a short period, and then you take a break. For example, do as many jumps as you can within 60 seconds, then pause for 30 seconds before moving on to a series of squats or push-ups.
Several studies have examined the benefits of HIIT over moderate-intensity exercise. A 2018 study published in the International Journal of Environmental Research and Public Health found that HIIT was more likely to improve heart rate variability in previously inactive adults.
You can find HIIT workouts on YouTube or create your own program using exercises you probably remember from elementary school gym class: ski jumping, push-ups, and squats.
Kickboxing workouts
People of a certain age will probably remember a workout called Tae Bo. Tae Bo was famous in the 1990s for a series of home workout videos. The method combined the movements of boxing and taekwondo, and it was interesting and fun. But it also improved heart strength, balance and flexibility. Although Tae Bo did not become well-known, its derivatives, in particular cardio kickboxing, remain popular today.
If you’re looking for a workout that can get your heart pumping, try kickboxing at home. There are many options, including Tae Bo’s official YouTube channel. While some programs require a punching bag and mat, most can be easily completed without special equipment.