Written By: Tania Tarafdar | Updated: July 20, 2016, 6:14 PM
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You cannot workout because you do not have gym equipment? That’s no excuse because these intense and efficient exercises use a wall, floor, stairs and doorway, and they will burn your calories and tone your muscles in ways you have never imagined. So these exercises recommended by Sagar Pednekar, fitness expert Gold's Gym India a try.
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Wall: To perform wall lunges, stand with your back 4 feet away from a wall. Bend your left knee slightly, and extend your left leg behind you pressing the ball of your foot against the wall. Tighten your core and slowly bend your left knee to about 90 degrees. Press with your left heel to lift back up. Continue lunging for 30 seconds, switch sides and do it again.
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Stairs: Use your stairs to step up and down for 10 to 15 reps. Keep the back straight and core activated to maintain balance. You can also climb staircases in your building. Do about five rounds (up and down is one round).
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Floor: Simply moving from jumping, to squatting, to a push-up position in burpees will challenge all the muscles of your body. Start with ten repetitions and gradually move to 20 continuous burpees.
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Doorway: To perform a doorway row, stand near a door or a vertical pole in your house, get into a half squat position and hang in the doorway with one arm or both your arms. Pull yourself towards the door and slowly return to the starting position. Complete 8-10 repetitions of this.
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Kitchen slab: Place your hands slightly wider than shoulders on a kitchen slab and your feet away from the cabinet at a slant angle. Inhale as you bend the elbows downwards next to your ribs and exhale as you push the entire body up. Do 10 to 15 reps with control, the slower, the better.
