Home workouts: Effective exercises for beginners with no equipment required
Exercising at home is convenient and cost-effective.
Image: DC Studio / Freepik
Working out doesn't have to mean spending hours at the gym or investing in expensive equipment.
For many people, exercising at home offers a more convenient, cost-effective, and comfortable alternative.
Whether it's due to a busy schedule, financial limitations, or simply preferring the privacy of home, at-home workouts are becoming an increasingly popular way to stay fit and healthy.
Cape Town-based personal trainer Reemay Damons shares a series of effective, equipment-free exercises for beginners that prove you don't need fancy machines to get strong, toned, and energised.
Warmup exercise
Damons recommends doing a few warm-up exercises before starting your workout to ensure your muscles are properly prepared. Here are three basic exercises:
Arm circles: Loosen up the shoulders and arms with small to large circles going forward and backwards.
Leg swings: Swing one leg forward and backwards, then side to side, to open up the hips and hamstrings.
Torso twists: Rotate your upper body side to side with controlled motion to loosen the spine and core.
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Damons shares five simple beginner-friendly exercises that you can do at home without the use of equipment. Exercise 1: Wall pushups
If you're a beginner, this can be done against a wall.
Stand arm's length from a wall, place your hands on the wall at shoulder height, and lean in, bending your elbows until your nose almost touches the wall.
Then, push back to the starting position.
Exercise 2: Half crunches
Half crunches are a good starting point for beginners or those seeking a less intense abdominal workout.
In a half crunch, you lift your upper body only a few centimeters off the ground, engaging your core without fully extending your spine.
Place your arms behind your head or across your chest.
Exercise 3: Knee plank
A knee plank is a simple, beginner-friendly way to get started on core strength.
Start on your hands and knees. Lower your forearms to the ground with elbows directly under your shoulders.
Walk your knees back slightly so your body forms a straight line from your head to your knees.
Engage your core by tightening your abdominal muscles.
Keep your hips in line with your shoulders and avoid arching your back. Hold the position for 20 - 30 seconds.
Exercise 4: Knee lifts
Knee lifts are a simple yet effective cardio exercise.
Start by jogging on the spot, lifting your knees as high as possible.
Try to lift your knees to hip level while keeping your core tight.
Exercise 5: Squats
To do a beginner squat, stand with your feet shoulder-width apart, toes slightly out, and chest up.
Engage your core, bend your knees, and push your hips back as if sitting in a chair.
Lower down until your thighs are parallel to the floor or as low as comfortable, keeping your knees in line with your toes. Press through your heels to stand back up.
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Text Color White Black Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Background Color Black White Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Transparent Window Color Black White Red Green Blue Yellow Magenta Cyan Transparency Transparent Semi-Transparent Opaque Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Proportional Sans-Serif Monospace Sans-Serif Proportional Serif Monospace Serif Casual Script Small Caps Reset restore all settings to the default values Done Close Modal Dialog End of dialog window. Advertisement Video Player is loading. Play Video Play Unmute Current Time 0:00 / Duration -:- Loaded : 0% Stream Type LIVE Seek to live, currently behind live LIVE Remaining Time - 0:00 This is a modal window. Beginning of dialog window. Escape will cancel and close the window. Text Color White Black Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Background Color Black White Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Transparent Window Color Black White Red Green Blue Yellow Magenta Cyan Transparency Transparent Semi-Transparent Opaque Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Proportional Sans-Serif Monospace Sans-Serif Proportional Serif Monospace Serif Casual Script Small Caps Reset restore all settings to the default values Done Close Modal Dialog End of dialog window. Next Stay Close ✕ 'So, if you're jetting off to attend meetings in London, visit clients in Nairobi or attend a summit in New York, it's worth checking what flu activity is like at your destination,' read the statement. Corporate Traveller said travel itself would already place a strain on the body. 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Companies that depend on their teams to represent them globally cannot afford to overlook these very real risks. As Heunes aptly put it: 'There's a human side to business travel that we must not forget. Your traveller's health isn't a personal matter alone; it's part of your duty of care responsibility to them.'
