An at-home workout is a great way without having to set foot in a real weight room or fitness studio. According to Kwame Safo Boateng equipment-free exercises, which use only your body weight for resistance to high-intensity cardio routines that pump your heart without a treadmill, the options are limitless.

3 workout without gym explained by Kwame Safo Boateng.

A Lower-Body Workout With Cardio Burnout
Duck Walk to Stand:
How to do:
1) Stand with your feet about shoulder-width apart.
2) Squat by bending on your knees to lower your hips down and behind you.
3) Go as deep as you can while keeping a straight spine and without lifting your toes or heels. You can lift your arms in afore of you to help you balance.
4) Keeping your hips evenly spaced from the floor, take one step forward with one foot, descend with one flat foot.
5) Step forward with your other foot.
6) Repeat forward as needed, then reverse to walk backward.

Benefits of the duck walk:
1. Helps with a flat belly
A duck walk is a full-body workout. It is a low-impact exercise, but its intensity is actually higher. This step focuses a lot on the lower abdomen, as it shrinks the muscles that help make the abdominal muscles tighter and more toned.
2. Boosts stamina
For great stamina, you must have strong leg muscles and Duck Walking will help you achieve it as well! Another thing is that when you do a Duck Walk, your heart rate increases significantly, which then increases the oxygen supply in your body, and keeps you energetic.

Mountain Climber
How to do:
1) Get into a plank position, making sure to distribute your weight evenly between your hands and your toes.
2) Check your form - your hands should be shoulder-width apart, back flat, belly up, and head in alignment.
3) As far as possible, pull your right knee into your chest. Switch legs, pull one knee out and bring the other knee in. Keep your hips down, move your knees in and out as much as possible.
4) Switch legs, pulling one knee out and bringing the other knee in.
5) Keep your hips down, run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change.


Benefits of the Mountain Climber:
Mountain Climbers are great for building cardio endurance, core strength, and agility. You work many different muscle groups with climbers - it's almost like doing a full-body workout with one exercise. As you move, your shoulders, arms, and chest work to stabilize your upper body while your core stabilizes the rest of your body. As the prime mover, your quads also get an incredible workout. And because it is a cardio exercise, you will get heart health benefits and burn calories.

A Plank-Based Workout to Light Up Your Core

Jack Planks
How to do:
1) Start in a plank position with your arms extended and hands under your shoulders, feet together. Your body should be in a straight line from your head to your heel.
2) Engage your abs to help protect your lower back from injury.
3) Jump with both legs wide on each side as if you are doing a horizontal jumping jack.
4) Stay in the plank position as you quickly jump your feet back together.
5) Continue to jump back in and out. lay your back flat and don’t let your hips drop throughout the overall movement. Your arms should remain steady.
6) Perform plank jacks for 10–20 seconds to start. You can work up to 60 seconds or jump at a faster speed to forge the move more challenging.

Benefits of the duck walk Jack Planks:
1. Prevent back pain
Strengthening the core muscles can also help reduce the risk of lower back pain. A strong core is important for reasonable spinal alignment. This, in turn, reduces your risk for back injuries. If you have a backache, a plank jack can also help.

2 . Burn calories and fat
Planck Jack is a cardiovascular exercise. Cardiovascular exercises can help you burn calories and control your weight. They can also help lower blood pressure and reduce your risk for heart disease.

Spiderman Planks
How to do:
1) Start in a fore-arm position with your elbows under your shoulders, legs apart hips-width apart. Attach your core, squeeze your glutes, and make sure your neck conforms to your spine so that you have a straight line from head to heel.
2) Keeping your hips as level as possible, bend your right leg to bring your right knee as much as possible towards your right elbow. Pause, and then return to the plank position.
3) Repeat on your left side, bringing your left knee to your left elbow.
4) Continue alternating sides until all reps are complete.

Benefits of the Spiderman Planks:
1. Helps to promote good posture.
2. May reduce stress.
3. Intense core exercise.
4. Strengthens the muscles of the abdomen, arms, chest, legs and back.
5. Improves stability and balance.

Upper Body Strength Workout

Tricep Dips
How to do:
1) Sit down on a bench, hands next to your thighs.
2) Walk your feet out and extend your legs, lifting your bottom off the bench and holding it there with extended arms.
3) Hinging at the elbow, lower your body down as far as you can go, or until your arms form a 90-degree angle.
4) Push up through your palms back to start.

Benefits of the Tricep Dips :
Triceps dips are a great exercise to tighten your triceps. These exercises are beneficial in that they develop many more major muscle groups efficiently.

Arm Circles
How to do:
1) Keep your feet shoulder-width apart and spread your arms parallel to the floor.
2) Using small controlled movements move your arms forward, gradually enlarge the circles until you feel a stretch in your triceps.
3)After about 10 seconds, reverse the direction of the circles.

Benefits of the Arm Circles:
This is a wonderful exercise for loose arms that can tone and shape your arm. If you do any type of resistance exercise or weight training, warm up with an arm circle. Arm circles also help to warm the body for running.

About Kwame Safo Boateng
Kwame Safo Boateng grew up in Northern Virginia. His hobbies are video games, film, reading, programming, and running. He specializes in data science. He is a programmer so he spends his entire day doing programming, but he always gives some time to running to follow his passion. You may check Kwame Safo Boateng.