Exercise plays a very important role in our well-being, but due to a lack of motivation, the unwillingness to travel to the gym, , or maybe you're just the independent type, or other reasons, they might prevent you from goin to the gym. Now the question is, how can you get a greate work out without going to the gym ? Here’s how you can get a full-body workout with nothing but your body.

Let's be clear, you might need some little equipments to do some of the exercises we will be discussing in this article. Though most of these won't require external objects, the ones that do will be things you’ll have access to virtually anywhere.

In some gyms, they encourage folks to exercise at home as much as at the gym



The Four Core Rules


Always remember to breathe: I know you're probably thinking, How can I forget to breathe ? Trust me, when you’re in the middle of an exercise you may actually forget. In most cases you’ll exhale when you do the hard work (e.g. the pushing up part of a push up), and inhale on the easier part (e.g. when you lower your body for the push up). This isn’t always the case, however, and special breathing instructions are noted where relevant in this post.

Be in proper Form: If you do an exercise wrong, you might injure yourself and what seems like progress initially will quickly dissipate. Be sure you’re doing the exercises correctly before you begin. Ask a friend to watch your form first. If you know a professional, ask them to help guide you. While this guide will explain proper form, it is your responsibility to ensure you doing the exercises properly and not cutting any corners.

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Don't rush it: Most exercise is best performed slowly with the exception of aerobic exercise. This doesn’t mean you should take long breaks in between each push up and sit up, but that you shouldn’t perform each as quickly as possible. Going slowly will work the muscle more and make you stronger.

Your goal is to fail: The key to a good work out is failure. That doesn’t mean giving up because you’re frustrated and tired, but rather pushing the limits of your strength until your strength is spent. Obviously you don’t want to push yourself to the point of injury, but that shouldn’t be a concern so long as you’re exhibiting the proper form. Don’t worry too much about the number of repetitions of any given exercise, but instead concentrate on working as hard as you can. A larger number of push ups doesn’t necessarily mean you’re stronger. Some days you’ll have more energy than others and will perform better. Some days you’ll perform worse. The key is to do the best you can with all of the energy you have. If you fail, you succeed.



Targets: Cardio, Upper Body, Core / Midsection, Lower Body, Cardio



Aerobic/cardiovascular exercise, or cardio for short, aims at improving your hert health.It also provides benefits to many other areas in your body as you’ll need to work multiple muscle groups in order to perform aerobic exercise. While the good news is that cardio can be great for your entire body, the bad news is that most people hate doing it because they hate running. It doesn’t have to be terrible, however, as there are a couple of variations that might make it easier and more fun for you. Here are two options that can make running easier and more fun, plus they only take about 20-30 minutes 2-3 times per week.



Interval Training


Some find running unappealing because it exhausts your entire body and you have to keep doing it for quite some time. This is because most people train for endurance, but that’s not necessary. Interval training is an excellent alternative that essentially involves working much harder for a shorter period of time. (Interval training applies to more than just running, of course, but that’s another topic for another time.)

There are several methods of running in intervals, but here’s one example to give you an idea:

A light jog for a few minutes to get moving (2-5 minutes).

1 minute of high-speed running, then 1 minute of low-speed jogging, repeated 5-10 times (depending on your stamina).

A 5 minute light jog to cool down (or more if necessary).

While you’re technically running about as fast as you can for that one minute, you only have to maintain that intensity for a very short period of time. You immediately get a break afterwards. Instead of enduring 30-60 minutes of sustained running, you only have to endure short bursts. For some, this is preferable.



Each burst can vary in timing as well. For example, some structure their intervals like a pyramid, so you start small, peak in the middle of the intervals, and then slow back down towards the end. My personal method of choice is Swedish Fartlek (speed play) training, as it provides variation in the types of running performed in a single session. For some, interval training may sound like complete hell, but if you’ve never been able to stick to long distance running you may find it easier to accomplish and the results more quickly rewarding.
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