At Home Exercises: No Weights Required!

If you’re feeling a little stagnant without access to your favorite gym, yoga studio, or spin class, we’re there with you. For those of us without access to an at-home gym, this long period of staying at home has made it tough to keep up with workout routines.

Fortunately, there are plenty of simple exercises you can do to get in all of the cardio, strength training, and stretching you need—all without the need for any special equipment. At most, you’ll need a yoga mat or other pad for any exercises where you’re laying down, but you can also lay out a blanket or towel.

It’s important to note that these are just suggestions. You don’t have to do any of these exercises, and you should always modify movements that feel unnatural or like they may cause injury.

Home Yoga Practice Made Simple

Just because your favorite yoga class isn’t open doesn’t mean you can’t practice at home. Many local studios, like Asheville Community Yoga and Asheville Yoga Center, are hosting online classes. There are also many classes available for free on YouTube from teachers around the country and the world.

You don’t really need an instructor to get some movement in though: some of the most essential yoga sequences are easy enough to memorize, even for a beginner. Sun Salutation A and B offer great full-body movement, stretching, and core work. If you do these sequences fast enough, you’ll also get some awesome cardio in.

Recommended Workout: 5 cycles of Sun Salutation A + 5 cycles of Sun Salutation B + 5 cycles of Sun Salutation A 

Push-ups and Planks

Worried about losing some of your upper-body and core strength? The push-up, that old gym class staple, is here to help. Push-ups target your triceps, pectoral muscles, shoulders, lower back, and core. There are endless modifications, including putting your knees on the floor to make the movement easier, or elevating your feet off the floor using a couch or stool to make the exercise more intense.

Planks are a great test of your endurance, focus, and core strength. The straight-arm plank is a natural place to go from push-ups: it’s the same position you hold at the top of a push-up. Other common variations include forearm planks and side planks, each of which targets a different muscle group. Set a timer and see how long you can hold each plank position, then set a goal to hold it for longer each day. Don’t worry, you don’t have to be this guy. Even 10 seconds can be a lot in a plank position!

Recommended Workout: 10 push-ups, 30 seconds of planks. Increase by 5 push-ups + 5 seconds when you’re ready. Set a daily goal for yourself, and see if you can get 5 or 10 sets of 10 in during the day. 

Core Work Made Simple

Once you feel comfortable in a plank, it’s time to add some variations and movement to get that core really working. Mountain climbers, hops, touching your knee to your elbow, and other movements that start in a plank all work your abs and provide a little cardio as well.

If that’s too much on your wrists, you can work your core from your back as well. Crunches are a great upper ab workout, and flutter kicks (raise your feet off the floor, point your toes, and kick your legs up and down) will get your lower abs in shape quickly. You can create your own routine, but if you’re new to home workouts it’s best to find a routine online and follow it.

Recommended Workout: Find a core routine you like online! Here’s one we like. Be sure to do it every day for the best results. 

The Benefits of Home Workouts

We don’t all need to be bodybuilders. In fact, a lot of people don’t have any desire to deadlift 500 pounds or run an ultramarathon. However, exercise is something that benefits everyone, regardless of desired body type or fitness level.

Even a simple daily exercise routine has tremendous benefits. Regular exercise and physical activity are shown to potentially reduce risk of heart disease, help manage blood sugar, keep the mind sharp, and improve mental health and mood.

Starting a new exercise routine isn’t easy: it requires discipline and a personal commitment to improving yourself every day. However, that discipline and commitment is a benefit in itself as well. That dedication can translate to every other corner of your life as well: if you’re having trouble finding the time to finish a book or a project in the yard you started, exercise may unlock the secret to self-discipline you had inside yourself all along.

Finding the Perfect Home to Workout In

Of course, the perfect home workout routine needs the perfect home. Keller Williams Asheville can’t exactly be your health coach, but we can help you find your dream home. If you’re looking for a new home in the Asheville area, take a look at our interactive map of homes for sale in Asheville. Our listings are always up to date, always accurate, and always homes that are currently on the market.

When you’re ready, get in touch with our team and we’ll get you into the mountain home you’ve always dreamed of. We’ll make sure you find one with plenty of room for push-ups.


We Are Here To Help

Our agents receive extensive training and are equipped with the latest technology to help you find your next home. Most importantly, they love working with people just like you!