No Gym Workout At Home

Get Fit at Home:

You don't need machines at the gym to get fit. Your own body weight and gravity can do the job, and you'll work them with these 15 moves. Not active now? Check in with your health care provider first, and if something hurts, stop. You're on your way to getting into your best shape!

Wood Chop:

The whole upper body gets a muscle-ripping workout here, including the abs. Start with feet hip-width apart, hips and knees slightly bent. Attach a band overhead and grab it over the shoulder, trunk angled toward the band. Pull down to the opposite hip, rotating slightly. Slowly return.

Standing Tubing Row:

This move hits all the muscles used in a pull-up, as well as all your core muscles. Grasp the handles with straight arms and tubing taut. Pull the handles towards you and lean back a little. Focus on bringing your shoulder blades back and together. Pause and slowly straighten arms back to the starting position without bending forward.

Circuit Train to Burn Fat:

Want to burn fat quickly? Rapid-fire circuits turn strength moves into calorie-torching, cardio work. "If your goal is weight loss, use light weights and low reps," says exercise physiologist Pete McCall, of the American Council on Exercise. A circuit may include push-ups, pull-ups, and crunches followed by a two-minute run. Repeat or alternate with another circuit of biceps curls, dips, and shoulder presses to target smaller muscles.

Pull-up:

Pull-ups work arm and back muscles, giving you great bang for your buck. Turn palms away to work more back muscles; or have the palms face you to target the biceps. Grasp the chin-up bar and cross your legs to keep the lower body stable. Slowly pull your body up, bending your elbows, until your chin is level with the bar. Pause, then slowly return to your starting position. Repeat.

Wide Grip Push-up:

A wide grip makes the chest muscles work a little harder. Place your hands outside the shoulders. You should engage your core, thigh, and glutes to get the most out of this or any push-up. As you lift, "Think about gripping the ground with your hands to engage the large muscles of the pectoralis major," McCall says.

Decline Push-up:

This challenging push-up can kick your shoulder strength up a couple notches. Get into a standard push-up: hands a little wider than shoulder-width apart, fingers facing forward, elbows slightly bent, and eyes on the floor. Then place feet behind you on a sturdy chair or bench. Keep your body in a straight line, engage the abs, bend your elbows, and lower your chest towards the floor. Push back to starting position.

Jump Squat:

Shift your hips back and down until your heels start to lift off the floor. Pause briefly and explode up, swinging the arms overhead as you straighten your legs. Create a straight line from toes to fingers, with your back flat. Land softly on the middle of your foot and sink back into a squat to help absorb the impact.

How to Trim Belly Fat:

To lose belly fat, you'll want a full-body exercise routine that builds lean muscle all over. Muscle burns calories, even at rest. So having more muscle helps to melt fat all over, including the belly. The best plan is to make cardio, strength training, and a healthy diet part of your daily routine.

Split Squat With Biceps Curl:

Rest your right foot on a chair well behind you, with your weight on your bent left leg. Keep your head up, eyes forward, and weights at your side. Very important: Keep the front knee directly over the ankle. Now, slowly lower your hips by bending the front knee. Push back up and pull the weights up towards shoulders, but don't twist the arms as you lift. Do all reps and switch legs.

Chair Dip:

This simple move tones the backs of the arms. Sit on the edge of a step or chair, palms on each side, and knees bent to 90-degrees. Now, move your hips forward, off the step, until your hands are supporting your weight. Slowly lower your body, keeping your back very close to the step. Bend the elbows until you upper arms are parallel to the floor. Slowly push back up and repeat.

Love Handles?

Looking to trim your waist? Your best bet is to work on slimming down all over with a healthy diet and plenty of exercise. Later, you can work on strengthening your core muscles with moves such as wood chops or planks.

Basic Plank:

This move strengthens all the core muscles, helping to tone the mid-section. Lie on your stomach, elbows close to your sides and directly under your shoulders, palms down. Using your abs, slowly lift your torso off the floor, keeping your torso and legs steady. Don't let your low back sag and don't hike up your hips. Hold this position for 15 seconds or more -- and don't hold your breath!

Protect Your Lower back:

If you have low back pain, warm up by gently stretching your hips before working out. Kneel down on one knee with that foot trailing behind you. Keep your legs parallel to each other, hands on the bent knee, and let your hips sink forward to the floor, keeping your upper body straight. Don't lean forward, and keep your knee in line with your ankle. Hold for 30 seconds and switch legs.

Sit Much?

Got a desk job? Get up each hour and move a bit, even if you're just walking around the office. Watch your posture -- your ears, shoulders, and hips should be in line. Gentle stretching can also help you feel better after spending all that time at your desk.

How Many Reps Are Right for You?
For strength and power, aim for three sets of six reps. For general muscle growth and toning, try three sets of 6-12 reps. If you're striving for muscle endurance, plan on two to three sets of 12 or more reps with 30-second rest periods. Remember, if something doesn't feel right, stop and check with a fitness expert. Depending on your health and physical condition, some exercises may be better for you than others.