6-minute Workout Without Equipment

By  ,  Onlymyhealth editorial team
Feb 23, 2018
Quick Bites

  • All you need is a chair and your own body weight
  • The workout involves jumping jacks, squats, push-ups and chair dips
  • Also, you need 10 seconds rest in between exercises

Working out without equipment is challenging, but not all workout plans require gym equipment and fitness accessories. ‘6-Minute Exercise without Equipment’ is one such exercise plan which requires just a chair and your own body weight. The workout plan involves exercises for 25-30 seconds with 10 seconds rest in between. The high-intensity bout for 6 minutes creates enough molecular changes in your muscles that are similar to those created after an hour at the fitness centre.

Jumping Jacks (2 minutes)

Sometimes referred to as star jumps or side-straddle hops, jumping jacks are easy calisthenic movements that provide a full-body workout. To begin with, stand up straight with your feet together and your arms at your side. Slightly bend your knees, and propel yourself a few inches into the air. While in the air, bring your legs out to the side (about shoulder width). Repeat this exercise for about two minutes in order to get your heart rate up.

Rest interval: 10 seconds

Read: Exercise Can Help Increase the Size of the Brain

Push-Up (1 minute)

Push-ups work on the core as a whole, but particularly target pectoral muscles, triceps and anterior deltoids. Perform push-ups by pushing your body up and down in a controlled motion using your upper body and arm strength.

Rest interval: 10-15 seconds

Squat (2minutes)

The exercise is acknowledged for toning the muscles in your buttocks but is a great way to train the muscles in the thighs, hips, buttocks, quads and hamstrings. Besides, the exercise also benefits the bones, ligaments and insertion of the tendons of the lower body. To perform a squat, place your feet flat on the ground, at shoulder-width apart. Keep your back straight and bend at your knees as if you were going to sit back in a chair. Slowly lower your body so that your legs are almost parallel to the floor.

Rest interval: 10-15 seconds

Read: Best Bodybuilding Exercises for Beginners

Triceps Dip on Chair (1 minute)

This exercise can turn triceps into toned, strong muscles using only the weight of your body. To begin with, sit on the chair with the palms of your hands on the edge. Slide yourself off the seat whilst supporting your weight with your hands. Now, straighten one leg and keep the other at a 90-degree angle. Slowly lower your buttocks towards the floor and push back up until your arms are straight in a controlled motion. Repeat the exercise for a minute.

Whether you want to get slim, feel better or better your fitness levels, you don’t have to think about joining a fitness centre or spending a fortune on fitness equipment. The above workout routine gives you a great start to get in shape without using any equipment whatsoever. Always remember to stretch body before and after the workout to avoid injuries.

Image Source: Getty

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