Adopt a minimalist sport routine is an ideal solution to stay fit without the need for expensive equipment or a subscription to the gym. This type of program focuses on exercises by body weight and Movements simple, but effective, to work all muscles, improve endurance and maintain good physical condition. Here's how you can build a minimalist routine to stay fit, using little or no hardware.
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Toggle1. The importance of exercises to body weight
Exercises body weight are the basis of a minimalist sporting routine. They allow to work several muscle groups at once, to improve the force,balance and flexibilitywhile being easily adaptable to all levels of physical fitness.
Benefits:
- Accessibility : No need for sophisticated equipment or gym subscription.
- Polyvalence : You can practice them anywhere, whether at home, in a park or on the go.
- Adaptability : They can be modulated according to your level of shape (beginner, intermediate or advanced).
2. Basic exercises for minimalist routine
1. Squats
Squats are a fundamental exercise to work with thighs, the Buttocks and calves. They also improve hip mobility and strengthen the lower back.
- How to do : Stand up, feet apart at the width of the shoulders. Go down like you want to sit on a chair, keeping your back straight and your heels on the floor. Return to the initial position.
- Number of repetitions : 3 series from 12 to 15 squats.
2. Pumps
The pumps reinforce the upper bodyin particular pectoral, the shoulders and arm, while engaging the abdominals.
- How to do : Place your hands flat on the ground, slightly further apart than the shoulder width. Lower by bending the elbows until your chest almost touches the ground, then push back to the initial position.
- Number of repetitions : 3 sets of 10 to 12 pumps. You can do them on your knees if necessary for ease.
3. Slots (Lunges)
Slots ask for legs, the Buttocksand help to improve balance and coordination.
- How to do : Take a big step forward with a leg and bend both knees to lower your hips until your back knee almost touches the ground. Return to the initial position and change your leg.
- Number of repetitions 3 sets of 10 repetitions per leg.
4. Plank (Garinage)
The sheathing is an effective exercise to strengthen the trunkin particular abdominal, backand the shoulders.
- How to do : Place yourself in the position of pumps, but this time by pressing on your forearms. Keep the body straight, engaging the abdominals and buttocks. Hold the position without dropping the hips.
- Duration 3 series from 30 to 60 seconds.
5. Burpees
Burpees are a complete exercise that combines cardio and muscle strengthening. They work the whole body and improve endurance.
- How to do : From a standing position, squat and place your hands on the ground. Jump the feet back to a board position, make a pump (optional), then bring the feet back to the hands and jump up.
- Number of repetitions : 3 series from 8 to 10 burpees.
3. 20 minutes minimalist routine
Here is a fast and efficient routine, ideal for a full session in 20 minutes :
- Warm-up (3 minutes) Start with 1 minute walk or jogging on site, followed by 30 seconds of arm and hip rotations, and then some dynamic stretching to prepare your muscles.
Circuit (15 minutes):
- Squats : 15 rehearsals
- Pumps : 12 rehearsals
- Slots : 10 repetitions per leg
- Plank 30 seconds
- Burpees : 8 repetitions
Repeat this circuit 3 times, with 1 minute rest between each circuit.
- Recovery (2 minutes) : Finish with a few static stretchings to relax the muscles.
4. Add cardio to your routine
In addition to exercises to body weight, it is important to add exercises cardio to improve your cardiovascular endurance and burn calories.
Cardio ideas without equipment:
- Jumping Jacks 30 seconds to 1 minute to increase heart rate.
- Sprints on site 20 to 30 seconds of intense sprint followed by 30 seconds of recovery.
- Knee climb 30 seconds for fast cardio training.
- Imaginary jump rope : Eat the rope jump for 1-2 minutes for an improvised cardio session.
5. How to stay motivated with minimalist routine
1. Setting realistic goals
Set clear and achievable goals to remain motivated. For example, start with 3 sessions of 20 minutes a week, then increase to 4 or 5 sessions as you progress.
2. Variating Exercises
Avoid monotony by regularly changing exercises or adjusting intensity (more repetitions, shorter rest periods). You can also add variants of your basic exercises (e.g. squat jumps or triceps pumps).
3. Use apps or videos
Many free apps and videos offer equipment-free sports programs tailored to your level and schedule. These tools can help you maintain your motivation and structure your sessions.
4. Training in group or duo
If possible, practice with a friend or join an online group to share your progress and stay motivated together.
6. Integrating physical activity into everyday life
Finally, adopt an active lifestyle by integrating small changes into your daily routine. Take the stairs instead of the elevator, walk or cycle for your trips, or even stretch while you watch TV.
Summary table: Minimalist Routine without material
Year | Muscles required | Number of repetitions |
---|---|---|
Squats | Legs, buttocks, calves | 3 series of 12-15 |
Pumps | Pectorals, shoulders, arms | 3 series of 10-12 |
Slots | Legs, buttocks, calves | 3 sets of 10 per leg |
Plank (Garinage) | Abdominal, back, shoulders | 3 series of 30-60 seconds |
Burpees | The whole body, cardio | 3 series of 8-10 |
Following this minimalist sport routine, you can stay fit and improve your fitness without needing expensive equipment or a gym subscription. The key is the regularity andCommitment to make physical activity a daily habit.