Best Home Workout (No Equipment Needed)

Being at home for an extended period can be bad for one’s eating habits. Being at home for an extended period with bad eating habits and NO exercise can result in only one thing: an uncomfortable, expanding body especially around the waist area. For some, the only exercise they get is reaching for yet another snack.

Exactly how can one lose weight during the lockdown, and how does one find the willpower to do it?


There is no magic solution that will make weight disappear. The only two things that can help with this is to make better food choices, and of course, to move around more.

How does one know if one is too fat? By using Body Mass Index, a simple calculation using a person's own height and weight. The formula is BMI = kg/m2. Kg is a person's weight in kilograms and m2 is their height in metres squared. A BMI of 25.0 or more is overweight, while the healthy range is 18.5 to 24.9. BMI applies to most adults 18-65 years.

In this article we will share a few ideas on how to burn the fat, especially around the stomach area, as well as how to tone flabby bellies. Having a toned, or even muscled, stomach is not easy, but do not be disheartened. Everything comes to him/her who has patience and who is willing to put in some effort.

There are some practical and inexpensive ways to burn fat around the stomach area. Below are some exercises that will put a smile on your face in a short period of time, but only if you stick to the exercise regime.

Running, or walking in a brisk pace, is the ideal way to warm up cold, untrained muscles. It is also the first steps to get you moving, and set you on the way to a healthier, trimmer you.

It is important to invest in the correct pair of trainers, or running shoes, especially if you intend to keep up this routine. If you find that you enjoy running, a good suggestion is that you join a running club in your area. Most runners will tell you that running soon becomes a healthy habit. It is important to know that it is advisable to train, even if you feel that you need an ‘off’ day.

For those that have an exercise bike: this would be the ideal time to put it to good use. Cycling can burn between 300 and 500 calories during a 30-minute period.  Cycling is one of the best ways to shed body fat as most muscles are teaming up. If you move the exercise bicycle in front of the television set, and you pedal while watching a favourite program, you will hardly notice that you are burning calories. Take things easy. Rome was not toned in one day. 



Experts suggest the following as exercises to do at home:

Step 1:

Start off by doing a normal-paced one-minute walk, and while doing this, focus solely on your breathing. It needs to be deep, and slow, both for inhaling and exhaling. After a minute, try walking a bit faster while keeping your breathing the same. Once the 2nd minute has passed, jog slowly for one minute, before jogging at a slightly faster pace for a full minute. Then go back to walking normally again.

This needs to be the first part of your daily training as it will warm up your cold muscles. Regular exercise like this will burn calories right from the onset, and before you know it, the fat on your body will also begin to melt away. Combining walking and running is the ideal way to burn fat fast if you do not give up after day one. It is also ideal to finish off your daily exercise routine with the exercises in Step 1.

Step 2:

Move on from Step 1 to doing a light cardio exercise. Step touches are ideal and will even suit beginners. Doing this is easy: Step to your side with your right foot while raising your arms above your head. Bring your arms down the moment you move your left foot to join your right one. Now step to the other side with your left foot while raising your arms above your head. Bring your arms down the moment you move your right foot to join your right one. Pick up speed in the days to follow as you get fitter.

Do this for one minute. Once you feel that you are able to, you can also do this exercise with legs slightly bent at the knees but remember to keep your back straight.

Now repeat Step 1 again.

Step 3:

Low impact jumping jacks is number 3 on this schedule. This exercise will get your muscles moving and your heart pumping. Exaggerated arm movements will burn maximum calories. Start off by standing with your arms at your sides. As you step both feet out when jumping slightly up into the air, clap your hands above your head. Bring both feet together in a small jump and at the same time bring down your hands to your sides again. Repeat this for a minute.

Now repeat Step 1 again.

Step 4:

This step is advisable only from day three, but if you are naturally fit, you can do this from day 1.

Vertical leg crunches require you to keep your legs straight. This makes abs work twice as hard as with normal crunches. Lie on your back with your hands behind your head. Lift your legs straight into the air and cross them at the knees. Exhale all the air from your lungs, and using your abs, lift your head and shoulders off the floor. Do it slowly for the best impact. Inhale deeply and while relaxing, lay your head and shoulders down. Your legs need to remain in the air.

Do this for one minute.

Now repeat Step 1 again.

After week one you can increase your times on each exercise to one and a half minutes, and from week three to two minutes, etcetera.

If you have health issues, there are exercises that you too can participate in during the lockdown. Swimming, Pilates, yoga, aerobics or just walking will also have health benefits.

If after week two, you feel fitter, you can move on to more stringent exercises that will concentrate on certain areas of the body. Push-ups is an excellent way to tone the chest, arms, shoulders and triceps. Remember that your hands should always be shoulder width when doing push-ups. Squats is the ideal exercise for the whole lower body, and you will see a definite change in thighs, hips and buttocks. Feet need to be slightly wider than your hips and toes should be pointed slightly outward.


Strong abs also help to boost agility and increase flexibility. The ideal exercise for this is to lie on your back and raise your arms towards the roof. Lift your legs one at a time and try to touch your fingers with your toes. If you are more interested in a combination workout for abs and buttocks, try this: stand on your hands and knees, your back straight. Raise your one leg backwards towards the roof as high as you can and remember to keep your knee bent. Repeat this with the other leg. Do this twenty times with each leg.

However, exercise on its own is not enough. It takes a lot of self-restraint to change one’s eating habits, especially if there is food at the ready in the nearby kitchen. When you go shopping again, make a conscious decision to buy low-fat milk and low-fat yogurt, more fruit, vegetables, and whole-grain bread. Try it. Every small step in the right direction will eventually lead to bigger, more confident steps.

It takes 21 days to break a bad habit, and trust me, it will be worth it!

Leave a comment