How-to get fit at home - No equipment - Bodyweight exercises - Fit at home

In this video I'll show you a bunch of exercises that you can do without any equipment. You can do these at home, at a hotel if you are traveling, outside or maybe even at your work. In The next few videos in the fit at home series I will start added some equipment, such as resistance bands, pull-bar, kettlebells and so on. I'll also show you alternatives to equipment, that you should be able to find or make at your home. General tips on getting fit at home food matters - find out which kind of dieting fits you best, then stick to it Keep a log of all you eat - write down every meal and snack Make sure stay hydrated, drink lots of water Start with simple exercises at home and then slowly invest in equipment - if you have a gym membership, then do some training at home and some at the gym. You'll quickly find out which exercises you can do at home, and which that requires the equipment that's available in the gym. Buy only equipment that you know for sure that you'll be using often. Example, if you're not that much into cardio, then don't go out buying a rower or treadmill - I did that, I bought an expensive Concept2 rower that I probably used once a month or so. Commitment is important Keep a log of all your training, that way it's easier to see your improvements. Plan your meals and training ahead Prep food for many days - if your food is always ready for you, it's much easier to stay on a diet Same goes for training, plan your training a few days ahead Do 5-10 of these exercises for 3-5 rounds pr. workout The amount of repetitions you should do and how often depends on the exercise and your fitness level. I would usually recommend Sit-ups 10-20 reps Russian twist 20-60 reps Mountain climbers 40-100 reps Push-ups 10-20 reps Air squat 10-40 reps Static air squat 20-60 seconds or until failure Wall-sit 20-60 seconds or until failure Jumping squats 10-40 reps Cossack squats 10-20 reps Calf raises 20-40 reps Lunges 10-20 reps Walking lunges 10-20 reps or a similar distance Squat thrusts 20-40 reps Burpees 10-40 reps Jumping jacks 20-80 reps You could also do high intensity training styles such as tabata - do 20 seconds of work at full speed then rest for 10 seconds do 8 rounds or more of that with 2-4 exercises amrap - as many reps as possible for set time, this could be anything from 1-10 or more minutes depending on your fitness level and how many exercises you choose. emom - Every minute on the minute, do a specific amount of reps of one or a few exercises that you can complete withing 40-50 seconds - do this for 5-15 minutes Remember to log all your workouts - strive to get better each time.