Home Workout Routine Guide: Calisthenics Exercises Without Equipment

When you're starting your fitness journey, you probably don't know how to use equipments at the gym, so you want to start small; in your living room. Home training can be a good alternative if you don't have the time to go to the gym. Whether you want to build muscle or lose fat, home exercises will help you achieve your goals. Working without equipments is not impossible and with this article Home workout routine guide, we will provide you exercises you must have in your routine.

You're a beginner and you're still wondering what exercise you can do at home. It exists several ways to work your muscle groups and it's important to hit your muscles from different angles in order to get the best results. Gymaholic provides you as much exercises as possible so you can perform great home workouts.

Sometimes you can be very busy and don't have the chance to get to the gym to get a good workout. So exercising at home can be a good solution.
Here are the common reasons why people don't go to the gym:

• Too busy: you don't have the time to go to your gym because your workload of this week is higher than usual.

• Too young: fitness enthusiasts become younger and younger. You may be 13-14 years old and your parents don't want to let you in.

• Anxiety: you're scared of the weight room and you want to start your fitness journey without being judged. But keep in mind that people often don't judge others if they're willing to progress.

• Gym is crowded: you can only get to the gym when it's crowded. It's like black Friday at every workout!

• Home is gym: you have all the equipment necessary to get fit, why bother getting a gym membership!?

Working out at home without equipment, such as; squat challenges and summer challenges, can be very suitable for people who are getting started to fitness. A beginner is not used to put stress on his muscles, so starting with bodyweight exercises can be a good start. Plus, it helps build a certain balance required in order to lift weights in the gym.
However, the more advanced would get less results from working from home than in the gym.

When you're starting your fitness journey, you don't have to lift heavy weights to get results. Your body is not used to bodyweight movements, so you will get results fast; that's why 30 day challenges exist.
But someone who has been used to workout with weights at the gym (for more than 6 months) will feel like home workouts are not complete. Because you cannot target each muscle group like you want to, you often have to execute compound exercises that doesn't put enough stress on the part of the muscle you want.
Plus, there are some body parts that you won't be able to train properly: calves, forearms, traps.

When you're exercising in order to build muscle (get toned), you're breaking muscle fibers. When you eat and rest, your body will adapt, then recover and provide more muscle fibers in the area you trained; that's what we call muscle growth.
Since your body adapted to the training you did 2 days ago, if you do the same workout, with the same exercises, the same number of sets, the same number of reps and the same rest period; muscle growth will not happen. You body adapted to your training, so you have to put more stress on your muscles than the last workout you did. Otherwise you're not progressing and you just hit a plateau.
One of the best way to put more stress on a muscle is to increase the weight you lift. When your body lift heavier weights than the previous time, it breaks more muscle fibers, thus make your muscle grow.
More information about rep ranges, sets, rests and muscle growth.

But if you want to continue your calisthenics journey, you can try this 21-day calisthenics workout plan.

Since you're exercising from home without equipments, it can be difficult to increase your bodyweight in order to put more stress on your muscle. So, if you can do push ups with your brother sitting on your back, go for it!
However, it exists different ways to shock the muscle and it can be very efficient for someone who is starting to get used to his home workout:

• Add weights: like said earlier, try to add weights from what you can find at home. For example take a bag, put rice bags inside it and do push ups. Don't be scared to try things!

• Vary you exercises: when you're getting more advanced, never do the same workout twice. Sometimes, only switching the order of the exercises can make a difference!

• Change your tempo: if you're used to do push ups with a 1 sec up and 1 sec down tempo, try to do it with a 2 sec up and 2 sec down tempo. It will shock your muscles and you will feel the burn!

• Use resistance bands: resistance bands are very useful to add more stress on your muscles. You can use them for push-ups, squats, pull ups, etc. Resistance bands are very cheap, and you can find them in any fitness store.

• Change your rest period: if you're used to rest for 45 secs, try to rest only 30 secs, it will help you burn more calories and it will shock your muscles!

• Home workout is still a workout: even if you're at home, it doesn't mean you doesn't have to be focused on your workout. Turn off your phone, put your favourite musics on and work your ass off!

During your workouts, you must aim for 4-5 exercises per workout with a number of 3-4 sets per exercise.

Your number of reps can vary depending on the difficulty of the exercise, so we will keep a general rep range between 12-30 reps.

If you're doing 30 reps easily, you should consider doing another exercise or add some kind of weights to the exercise; otherwise you will work muscle endurance instead of muscle growth.

You rest period must change according to your fitness goals.

If your time period is short; your workout is short, and you will burn more calories. So if your goal is to burn fat, aim for 30 secs rest between each sets. Otherwise, keep it between 45 sec and 1 min.

We will need warmup and cooldown exercises to prevent injuries and to help your muscles recover faster.

But we will omit them in this article for brevity. However, you can find them in our app.

Day 1: Upper Body No Equipment

You can find the workout plan in our app:

Rest days are essential for muscle recovery and can enhance overall performance by preventing burnout and reducing the risk of injury. They also provide a mental break, helping to maintain motivation and focus in the long term.

Rest days contribute to improved sleep quality, which is crucial for physical and mental rejuvenation. Additionally, they allow the body to replenish energy stores, facilitating better endurance and strength in future workouts.

Rest days play a crucial role in balancing the body's stress response, reducing inflammation, and supporting the immune system, which can lead to better health and longevity. They also offer an opportunity for engaging in low-impact activities, promoting active recovery and enhancing flexibility.

Incorporating rest days into your routine can boost creativity and problem-solving skills by giving your brain time to recharge and process information effectively. Additionally, they help in maintaining a sustainable fitness journey by offering a chance to reflect on progress and set new goals.

Rest days are vital for maintaining hormonal balance, which can improve mood and overall well-being. They also provide a chance for social interactions and leisure activities, fostering a more balanced lifestyle.

Rest days enhance cardiovascular health by allowing the heart to recover from intense workouts, promoting long-term heart function and endurance. They also offer a chance to explore new hobbies or interests, enriching life outside of fitness pursuits.

Rest days are instrumental in preventing overtraining syndrome, ensuring that both the body and mind remain resilient and adaptable to future challenges. They also facilitate better nutrient absorption, optimizing the benefits of a well-rounded diet for fitness and health.

Rest days are crucial for mental clarity, allowing individuals to return to their routines with renewed focus and efficiency. They also support joint health by reducing wear and tear, promoting longevity in physical activities.

Rest days can enhance emotional resilience by providing time for reflection and stress reduction, contributing to overall mental well-being. They also offer an opportunity to engage in mindfulness practices, which can improve concentration and emotional regulation.

Rest days are essential for fostering creativity and innovation, as they provide the mental space needed to explore new ideas and perspectives. They also support neurological health by allowing the brain to rest and recover, which can improve cognitive function and memory retention.

Rest days are key to maintaining a balanced metabolism, supporting energy regulation, and promoting sustained weight management. They also provide an opportunity for personal growth and self-care, enhancing overall life satisfaction and well-being.

Rest days are pivotal for enhancing bone density and joint strength, reducing the risk of osteoporosis and ensuring long-term mobility. They also offer a valuable opportunity to practice gratitude and mindfulness, fostering a positive mindset and emotional balance.

Rest days are essential for nurturing creativity and innovation, as they offer the mental space to explore new ideas and perspectives. They also support neurological health by allowing the brain to rest and recover, which can enhance cognitive function and memory retention.

Rest days are vital for enhancing metabolic efficiency, helping your body to utilize nutrients more effectively and maintain energy balance. They also provide an opportunity to engage in community activities, fostering social connections and a sense of belonging.