How to exercise without fitness equipment? Hot topics and practical guides across the Internet
Recently, the popularity of home fitness has continued to rise across the Internet, especially "equipment-free fitness" has become a hot topic. The following are the fitness-related keywords and statistics that have been hotly discussed on the entire Internet in the past 10 days (as of November 2023):
| hot topics | search volume index | Main platform |
|---|---|---|
| Calisthenics | 1,250,000 | Douyin, Bilibili, Xiaohongshu |
| Home fat burning training | 980,000 | Weibo, Keep |
| Office micro fitness | 620,000 | Zhihu, WeChat public accounts |
| Body weight training program | 890,000 | YouTube, Xiaohongshu |
1. Why is equipment-free fitness suddenly popular?
1.Low time cost: No need to go to and from the gym, suitable for 996 working people
2.Zero economic threshold: Especially popular with student parties
3.Flexible venue: Training can be completed in 3 square meters of space
4.Post-pandemic habits: The need for home exercise becomes normalized
2. The 5 most popular types of non-equipment movements on the Internet
| training area | TOP3 actions | heat index |
|---|---|---|
| Whole body fat burning | Burpees, jumping jacks, leg raises | ★★★★★ |
| upper body training | Push-ups, planks, diamond push-ups | ★★★★☆ |
| Core strengthening | Abdominal crunches, Russian twists, supine leg raises | ★★★★☆ |
| Lower body training | Squats, lunges, wall squats | ★★★☆☆ |
3. Recommended scientific training programs
Junior Plan (20 minutes/day)
• Warm-up: 3 minutes of skipping rope/running in place
• Formal training:
- Squat 15 times × 3 groups
- Push-ups 10 times × 3 groups
- Plank 30 seconds × 3 groups
• Stretching: 5 minutes of static stretching
Advanced plan (30 minutes/day)
• Warm-up: 5 minutes of dynamic stretching
• Circuit training:
- Burpee 12 times
- Lunges 10 times each side
- Lying on your back 20 times
- Rest for 1 minute and repeat for 3 rounds
• Cooling down: Foam rolling
4. 3 effective techniques tested by netizens
1.Use furniture to assist: Use a chair to do arm flexion and extension, and do handstand support on the edge of the bed
2.Mineral water instead of dumbbells: Approximately 0.5kg weight after 500ml filled with water
3.towel resistance training: Fold the towel in half and pull it on your back
5. Experts’ reminders
• Rest at least 1-2 days a week to avoid overtraining
• Movement quality > quantity to avoid compensatory injuries
• It is recommended to use mobile APP to record training data
• Exercise on an empty stomach with caution and avoid by people with hypoglycemia
According to the latest data from the Keep platform, users who insist on exercising without equipment for 21 days have an average body fat rate drop of 2.3% and a waist circumference reduction of 4.7cm. As long as you master scientific methods, you can build your ideal figure without any equipment!
check the details
check the details
en
