If you are short of funds, it is important to know that you can develop your muscles and burn calories at home, without a personal trainer or a gym.

The following exercises can be performed at home without any equipment. Before starting, remember that your training routine should correspond to your level of fitness. This way you will not be disappointed and quit training and will not injure yourself.

Start with a training session twice a week, you do not have to perform all the exercises right from the start, you can start with only a few and add more exercises later. You can vary the intensity of your training (e.g. number of repetitions) according to your fitness level.

Get to know your body, do not overexert yourself to the point of inflicting an injury. The following exercises are just a starting point, you can vary the order, the duration, and the intensity.

You can combine hand weights with some of the exercises. Add your favorite background music to get you in the right mood and of course Warm-up, It is recommended to start your training session.

Warm-Up, stepping or jogging on the spot.

You can do it at home or take a walk in the street or in a park nearby. How? Just step or run on the spot. The warm-up will increase your pulse and prepare your body for the training session.

Start with a slow walk for 2 minutes, increase the speed for the next 2 minutes, jog on the spot for 2 minutes then step slowly for one minute. Total warm-up time is 7 minutes. Rest for one minute and continue.

Warm up hand grip
Warm up hand grip

Jumping Jacks

How? Jump to a position with the legs spread wide and the hands touching overhead, sometimes in a clap, and then return to a position with the feet together and the arms at the sides. It helps to burn calories at a fast rate. Start with slow jumps to get your body comfortable, then increase the pace, spread your legs wider and even turn while jumping in order to increase the intensity.

Total time is two and a half minutes, two sessions one minute long with 30 seconds rest in between. You can add repetitions. Resume your training following one-minute rest.


Stand straight with your feet hip-width apart and your arms down by your side Lower your body into a squat position with your hands flat on the floor in front of you Kick your legs backward into a press-up position and perform one press up.

From the press up position thrust both feet forward so you are back in the squat position Jump up and raise both hands over your head Burpees are a full-body exercise but here that exercises most of your muscles, it increases the calories burning rate and increases your strength and stamina.

It is a tough exercise but the results are worth it in the long run. At the start, follow the steps at a slow pace, once you master them, increase the pace. 

Total time is about 30 seconds, you can add repetitions. Resume your training following one-minute rest.

Mountain Climber

Start from a press-up position, hands on the floor, straight arms supporting your upper body. Keep your body in a straight line from your shoulders to your feet Lift one foot off the floor, move your knee to a position close to your chest.

Return to the starting position and repeat with the other leg. Increase in pace. Continue alternating for the desired number of reps or time, the exercise resembles running in a horizontal position.

Mountain Climber is a full-body exercise that exercises most of your muscles, it increases the calories burning rate and increases your flexibility, strength, and stamina.

It should be performed on a straight surface, to prevent skidding you can position a towel under your hands. Start with a slow repetition followed by a faster-paced one.

Total time is two and a half minutes, two sessions one minute long with 30 seconds rest in between. Resume your training following one-minute rest.

Jump Squats

Tramadol and weight lifting Photo by Alora Griffiths

Stand straight with your feet shoulder-width apart. Start by doing a regular squat, your knees at a 90° angle to the floor, then engage your core and jump up explosively.

When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control. Jump squats will strengthen your thigh and calf muscles, it will improve your stamina and your balance.

Do repetitions of about one minute. Make sure your knees remain behind your toes line and your back remains straight. Jumping up is the easy part, landing correctly on your toes requires your attention. Returning to the squat position should be gradual and continuous, Adjust the pace to suit yourself.

Total time is two and a half minutes, two sessions one minute long with 30 seconds rest in between. Resume your training following one-minute rest.

Bear push-ups   

Stand straight, bend your body forward from your hips until your hands touch the floor, that is the bear position. Walk your hands forward while your feet remain firmly on the floor until your body is in the push-up position and Perform one push-up.

Walk your hands back until you are again in the bear position. Repeat It is a relatively simple exercise, it strengthens your hands, arms, shoulders and back muscles. For the exercise to be effective, it should be performed continuously and at a fast pace. It is important to spread your body weight load equally between your hands and your feet.

Total time is about a minute, you may add repetitions. Resume your training following one-minute rest.

Kickboxing style

How? A combination of kicks and punches, similar to kickboxing.  Stand straight with your hands in front of your face in a defense position. It is performed while changing sides continuously. E.G. right punch, left punch, right kick, left kick.

You can add more moves inspired by kickboxing video clips. It is an aerobic exercise, less muscle strain, more cardiovascular benefits. The exercise appears easy but is very intense when performed correctly.

When throwing a punch, make sure it is a controlled move that stops before your elbows are locked. You throw a punch in a circular forward move. You can also add sideways punches.

Kicks should start from a knee-high position, the forward kick should be strong. You can also kick sideways in a circular motion. Total time is about a minute, it is recommended to add repetitions.

Once you start feeling fitter, following a few training sessions, you can increase the frequency of your training to once every 2 days. You can also add more exercises and repetitions.

In order to increase your fitness in a safe and efficient way, you should not exercise the same muscle groups day after day but let it rest for a day.

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