by David Thackston

Created on: January 31, 2009

In order to achieve a successful workout within the comfort of your own home, there are many exercises you can do with little or no equipment. By using your own bodyweight as resistance many exercises can be effective in helping you to maintain a healthy fitness level. In additional, there are also many types of cardiovascular exercises that you can do without equipment as well, such as jumping-jacks, various types of aerobic exercises, and even high repetition sets of abdominal exercises. Before you begin it is important to stretch adequately and consume water before, during, and after your exercise routine.

To warm up you will need to do some sort of aerobics, this could include the above mentioned exercises, or if you have the space you can jump rope. Jumping rope is great exercise for the cardiovascular and pulmonary systems and it also works to improve coordination between the limbs. Once warmed up you can begin with some easy, bodyweight inspired exercises including push-ups, crunches, flutter kicks, and side crunches.

In order to get the most out of your home workout you will have to consider the details of each exercise. Beginning with the pushup, it is important to keep your back straight and maintain your form during the movement. Pushups build the muscles of the chest, arms, and shoulders, as well as imposing a minimal load upon the abdominal and stabilizer muscles. If you would like to change the angle of the pushup to focus more on the upper chest and shoulders, place your feet on a stable, elevated object and proceed with the exercise. Multiple sets will also assist you in getting the most out of these exercises, doing a set consisting of maybe twenty-five repetitions with a one minute break between sets will ensure that your heart rate and blood flow remain steady.

Dips can also be done at home and are very effective in building the triceps when done with your handgrip behind your back. To do a tricep dip, find two stable objects and with your feet elevated on one and your hands behind you gripping another, lower your body down by bending your arms.

Another great routine to add to your home workout is an all-around abdominal routine, including various exercises to hit all sections of the muscle group. Crunches are very effective when done properly, by lying flat on your back focus on bringing the ribcage toward your pelvis. This is the basic movement of a crunch and in order to get the most out of it all you must do is concentrate on that one aspect

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