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You are here: Home / Fitness / How to Workout From Home with No Equipment
How to Workout From Home with No Equipment

How to Workout From Home with No Equipment

February 6, 2022 By Cade Hildreth Leave a Comment

Anybody else exploring how to workout from home while the pandemic drags on? There have been over 80 million confirmed cases in America alone, which has made heading to the gym a feared activity.

That’s a startling stat and measures have been stepped up to stop the spread of the disease. The Covid-19 pandemic is disrupting almost every aspect of life, including peoples’ training routines.

Staying fit, healthy and strong is no easy feat when you’re not allowed to leave the house. With those hard-earned gains on the line, knowing how to workout at home becomes all-important.

How to Workout at Home

The good news is that doing so is entirely possible. You can work up a sweat and feel the burn, all from the comfort of your own house.

In the need of a good home workout? Keep reading for 7 essential approaches for how to workout from home.

1. Join a Virtual Gym

My best advice for staying strong during the Coronavirus lockdowns is to join a virtual gym. Yes, I mean that you should join a real gym—with real coaches, and science-backed workout programming—that has transitioned to delivering workouts through live video.

Many gyms have seamlessly transitioned to offering small group, instructor led virtual training. This means you can join their classes with the click of a finger from anywhere in the world.

Instead of using a barbell or dumbbells, you’ll use your body or a weighted backpack to clean, squat, press, snatch and more. If you do have workout equipment at home, then you’ll be able to join move advanced training classes.

If you go this route, you’ll benefit from accountability, coaching, and a companionship—all of which will keep you on track with your training goals.

2. Get Back to Bodyweight Basics

COVID-19 has caused panic shopping that’s emptied grocery store shelves of their produce.

Thankfully, though, you can still do bodyweight workouts – if you have the discipline. Gym-goers often forget that moving your body through time and space can be challenging.

They head straight to the bench instead of pounding out some push-ups. They sidle over to the rack rather than smashing out some high-volume, body weight squats.

It’s all too easy to rely upon the iron. But bodyweight exercises can be highly effective. They build strength, endurance, and tone.

Look at anybody who takes bodyweight exercises seriously. They are likely to be strong, toned, flexible, and agile.

Want some tips to make bodyweight challenging? Do single leg (“pistol”) squats for your legs, which are much more challenging that normal bodyweight squats.

Pistol squat
Example of a single leg (“pistol”) squat.

Hit pull-ups for your upper body. If you’re advanced at them, vary your grip and knock out a high volume.

For your core, rotate ab exercises because it will work the various muscle groups in your upper abs, lower abs and obliques. To challenge yourself, shorten your rest time between sets.

3. Hit Your Tabatas

Tabata training is a highly effective type of high-intensity interval training (HIIT) that lasts only 4 minutes.

Specifically, it involves working at a high work rate for 20 seconds and then resting for 10 seconds—a 30 second combo that creates “one set”. To do a full tabata, complete eight sets. Because each set is only 30 seconds long, a complete tabata takes only 4 minutes.

Put simply:

  • Workout at a high intensity for 20 seconds
  • Rest for 10 seconds
  • Do 8 rounds

For your work intervals, choose any exercise that will challenge you—squats, push-ups, core exercises, sprints, running in place, etc. You should “feel the burn” during your work intervals.

Tabata training was first introduced by Dr. Izumi Tabata and his team of scientists from the National Institute of Fitness and Sports in Tokyo, Japan.

Dr. Tabata proved that a 4-minute tabata performed 4 days per week will dramatically improve the performance of both your aerobic and anaerobic systems.

So, get after it, because you can’t argue with science.

4. Vary Your Stimuli

This tip leads on from the last. You might find yourself getting bored with basic bodyweight movements after a while.

But keep in mind that there are endless varieties of them to employ, each one providing a different stimulus to your body. 

For instance, you can dramatically improve your upper pushing strength by doing a wide variety of push-up variations, such as the ones demonstrated here. Some of these variations will develop greater chest strength, while others will emphasize development of your biceps, triceps, shoulders, or lats.

Educate yourself on the different options and set about mixing things up.  Focus your attention on certain movements to match your goals.

Fancy focusing on the lower body, for example?

Well, switching from bodyweight squats to jumping squats will make a big difference. So will alternating between a wide and narrow stance, which will target different muscle groups. Add in tuck jumps and you’ll be puffing away soon enough.

If you’re an advanced lifter, hits sets of “ass-to-grass” single leg pistol squats. Trust me, you’ll be puffing in no time.

The same thing goes if you’re focusing on upper body. Try varying up your exercises. For example, with pull-up, you can do overhand pull-ups, underhand pull-ups, wide pull-ups, and narrow pulls up, to name a few.

Or, if you’re feeling really creative, you can also do side-to-side or lateral pull-ups,  both of which I  demonstrate in the Instagram video below.

 

View this post on Instagram

 

A post shared by Cade Hildreth | They/Them 🏳️‍🌈 (@cadehildreth)

5. Brave the Burpee

You can’t beat a well-kitted out gym.

They’ve got all the machines and equipment you need to get fitter, stronger, and healthier.

But all that gear isn’t essential to achieving your fitness goals! It’s nice, for sure, and definitely makes gym life easier (or harder, depending on how you look at it).

Yet it’s perfectly possible to see results from the confines of your home too. You don’t need any fancy equipment or state-of-the-art technology.

Sometimes, all you need is a good old-fashioned burpee workout.

You know the ones. Those torturous exercises that get your lungs busting and muscles burning in moments. You need nothing more than a bit of space and a willingness to suffer.

Do as many burpees as you can in 5 minutes. That’s it. You’re sure to be smoked in no time.

Or, time yourself for how long it takes you to do 100 burpees. This workout is a killer (and one of my favorites).

6. Leverage Your Surroundings

Home workouts can be helped with a bit of creativity.

With none of the gym equipment that you’re used to using, being able to think outside the box will come in handy. Take a look at the furniture and household items you’ve got lying around.

Could you repurpose any of it for a workout?

The short answer, by the way, is a resounding ‘yes!’ Leveraging the items in your house will help you add variety to your workouts.

For instance, a chair provides the perfect platform for doing dips. Pile cans or rocks into a backpack and do weighted squats. Lift a gallon water jug above your head as a shoulder press.

Do heavy carries or stair climbs with a bag of dog food. Or, bang out pull-ups off your deck.

You get the idea. Look around, get creative, and use your environment to facilitate your workout.

7. Hit Your Hypertrophy Training

Hypertrophy training is a training approach that uses lighter weights, more repetitions and less rest time between sets—usually only 30 to 60 seconds. 

It is often used by bodybuilders and physique competitors, because it builds large, well defined muscles.

This approach relies on tearing your muscles down to the point that when they rebuild they gain additional size.

Given that you don’t need heavy weights for this type of training and can easily stick to short rest intervals (set a stop watch), this type of physique training is something you can do at home.

Of course, hypertrophy training relies on you actually allowing your muscles to grow back bigger and better than before. To do this, you’ll want to pair adequate protein intake, sleep and water consumption with your hypertrophy routine.

Drink lots of water during your home workouts and throughout the day, sleep until you wake up without an alarm, and make sure you understand the principles of nutrition.

Exactly How to Workout at Home

The pandemic wreaked havoc in many areas of life. Self-isolation and social distancing are now essential parts of stopping the spread of this pandemic. Unfortunately, it’s affecting everything from our professional lives to our social lives.

Fitness routines are a prime example of something that’s started to suffer. Thankfully, home workouts provide a handy solution. Hopefully, this post has provided the strategies you need to effectively how to workout at home.

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“As an LGBTQ+ entrepreneur, real estate investor, former USA Rugby Player, and fitness fanatic, I’ll teach you what your parents and teachers should’ve taught you, but didn’t know themselves.” -Cade Hildreth

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Or, listen to Cade’s articles on the go as a Podcast.

Because it’s the New Year, let’s talk about ch Because it’s the New Year, let’s talk about change...

For a long time, I’ve thought about top surgery. I remember when I was 6 or 7 years old when I wanted to run around outside on a hot, sunny day with my shirt off…and I first saw my parents… hesitate. Ughh. 

It wasn’t their fault but I still remember that heart wrenching feeling. To their credit, they ultimately said, “Ok, go do it!” While I did “do it”, I remember the feeling of shame that crept in.

Over the years, being in affirming sporting/rugby circles helped suppress the urge to get top surgery, but it never quite “stayed down.”

So last summer I got keyhole #topsurgery. I’ll talk about recovery in another post because it was definitely weird to not strength train for months.

But in THIS post, I want to share two things:

1. I am SO grateful to my wife Erin for being the supportive and growth oriented partner that she is. 🥰🙏❤️ 

She is now following her call to get a divinity degree and she’s already working in ministry as a Pastor in Training at an incredible, inclusive Presbyterian church here in Virginia. I am grateful to her for supporting me as I become more and more of who I am—and I’m enjoying watching her do the same! Love you, babe!

2. Second, I’m grateful to get to share who I am with my family. This summer we took a trip to Madden’s resort in MN to celebrate my parent’s 50th wedding anniversary. (It was actually their 52nd, because we had to postpone it twice due to Covid.)

I was nervous to be in the pools and lakes around them, but I could feel it was my only choice because I knew I wanted them to “know me”. And, how could that happen if I “hid me”?

Ultimately, I have to tell you…it was freeing to be me, as I am, who I am. 

I had the BEST time splashing around and biking and goofing around with my wife, niece, nephew, & sister. 🌊🏖🐟

So, I suppose, this is a gratitude post to thank those who have supported me over the years as I become more and more of who I am. 

Top of that list is my wife, Erin, but there are countless others. ❤️

If you’re reading this, thank YOU for being one of those people in my life too. I am deeply grateful. 🥹
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#lgbtqfamily #nonbinary
How to set a boundary? 🤔 . . . . #lgbtqia #lgb How to set a boundary? 🤔 
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#lgbtqia #lgbtqcommunity #emotionalhealth
What do you do if you’re telling a past story ab What do you do if you’re telling a past story about someone who has transitioned? 🤔 Share a 💯 if you agree ➡️🏳️‍⚧️🏳️‍🌈
7 things I got clarity on in 2022: 1. Good and b 7 things I got clarity on in 2022: 

1. Good and bad are labels. All things are experiences. 

2. Maturity is taking full responsibility for oneself. 

3. Having a loving, conscious relationship with myself is a core value. 

4. Emotions do not mean that anything has to be done. 

5. When I am in congruence with what I want, I have it. 

6. I have permission from myself to stop doing anything that doesn’t lead to my peace and empowerment. 

7. Stepping toward emotions and being able to feel them is a superpower. It determines the quality of my life. 

(Are there any above that you’d like me to further explain?)
 
Most importantly, which # above resonates with you? ⬆️

Happy New Year, y’all! 🎊🥳
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#lgbtqcommunity #lgbtqiaplus #lgbtsupport #nonbinary #trans #selfgrowth
Interview with Jenny Nguyen, Founder of the Sports Interview with Jenny Nguyen, Founder of the Sports Bra—The World's 1st Bar to Only Play Women's Sports - shorturl.at/doGHZ

I'm excited to introduce you to today's #podcast guest, Jenny Nguyen, who is a professional chef, elite athlete, and entrepreneur.

I invited Jenny onto the podcast because she has done something extraordinary that is long overdue: She has opened up a sports bar that exclusively plays women's sports!

Despite extensive research, Jenny hasn't found another sports bar worldwide that ONLY plays women’s sports.

Given that it's nearly 2023, this is mind-blowing. As a lifelong athlete, I find her vision compelling and inspiring.

Aptly called the "The Sports Bra", the venue is putting Jenny's culinary skills on display alongside women's sports worldwide.

The Sports Bar has taken its mission a even further by partnering with and elevating other local, women-owned businesses.

Specifically, it:

1. Sources its grass-fed beef from @CarmanRanch, an ranch run by Cory Carman, a third gen rancher out of Wallowa, Oregon).

2. Sources its alcohol from Freeland Spirits, an all-women owned and operated distillery out of NW Portland.

3. Has furniture built by @girlsbuild_org, a non-profit organization headed by @ktmhughes in Portland, OR, that teaches carpentry and construction skills to young girls as a path to empowerment.

Since opening the Sports Bra this April, people have come from ALL over the U.S. and the world to experience it—including many professional female athletes.

To learn more about Jenny as she makes history, features women's sports, and elevates women-run businesses, listen to the episode here:

shorturl.at/doGHZ

Or, you can check out the Sports Bra at:

@thesportsbrapdx
TheSportsBraPDX.com/

Have you heard of the Sports Bra or been out to experience it in person?

#lgbtqiaplus #womenownedbusiness #lgbgtqia #lgbtqcommunity #womenssports #womeninsport
Over this recent holiday stretch, we… - enjoye Over this recent holiday stretch, we… 

- enjoyed some quiet time at home
- got a sauna delivered (but not yet installed)
- decorated for the holidays
- baked a bunch
- visited our favorite farm
- did some sight seeing
- and perhaps, most importantly, survived the cold snap along with our feather friends (who lived in the garage for a few days so we could heat them with a space heater) 🥶🐔

How have the holidays treated you…and did you get hit by the winter storms? ❤️🎁☃️❄️
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