{"id":312738,"date":"2020-11-28T21:39:00","date_gmt":"2020-11-28T20:39:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=312738"},"modified":"2021-11-22T21:43:07","modified_gmt":"2021-11-22T20:43:07","slug":"how-to-make-your-home-workout-more-challenging-even-without-fitness-accessories","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/how-to-make-your-home-workout-more-challenging-even-without-fitness-accessories\/","title":{"rendered":"How to make your home workout more challenging even without fitness accessories"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/how-to-make-your-home-workout-more-challenging-even-without-fitness-accessories\/#Wont_my_muscles_disappear_if_I_only_exercise_with_my_own_weight\" title=\"Won&#8217;t my muscles disappear if I only exercise with my own weight?\">Won&#8217;t my muscles disappear if I only exercise with my own weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/how-to-make-your-home-workout-more-challenging-even-without-fitness-accessories\/#What_should_home_workout_without_fitness_accessories_look_like\" title=\"What should home workout without fitness accessories look like?\">What should home workout without fitness accessories look like?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/how-to-make-your-home-workout-more-challenging-even-without-fitness-accessories\/#10_ways_to_make_home_workout_more_challenging\" title=\"10 ways to make home workout more challenging\">10 ways to make home workout more challenging<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/how-to-make-your-home-workout-more-challenging-even-without-fitness-accessories\/#What_to_remember\" title=\"What to remember?\">What to remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">If you don&#8217;t have a home gym and you are used to exercising in the fitness center, it might be quite difficult to switch to home workouts. <\/span><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Unfortunately, doing regular bodyweight squats or squats with improvised weight may not be such a challenge as to put maximum weight on the bar, and try to set a record.<\/span> <strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">However, you can make your home workouts challenging even without any fitness accessories!<\/span><\/strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Here are our best tips to make it work.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Wont_my_muscles_disappear_if_I_only_exercise_with_my_own_weight\"><\/span>Won&#8217;t my muscles disappear if I only exercise with my own weight?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">The loss of muscle mass generally occurs within the first <strong>10-14 days without exercise.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">However, do you feel that your muscles are getting smaller even after a few days without exercise?<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">This is due to <strong>the loss of muscle glycogen and water,<\/strong> which is caused by a workout break.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Considering the basic workout plan recommendations, you should have 3-4 workouts per week, with 3-4 sets of 3 exercises per large muscle part and 2 exercises per smaller muscle part. This implies that <strong>to maintain<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\"><strong>muscle mass, it is enough to have full body workout at least twice a week, with 1-2 demanding exercises per muscle part, and with repetitions&nbsp;to&nbsp;muscular failure<\/strong>.<\/span>&nbsp;<span class=\"tadv-color\">[3\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>As you can see, any workout is better than no workout. I dare say that most people exercise several times a week, but the main problem is maintaining the intensity of training without fitness accessories.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_home_workout_without_fitness_accessories_look_like\"><\/span>What should home workout without fitness accessories look like?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>First and foremost, you should enjoy it and it should be challenging enough.<\/li><li>As in the gym, even home workout should be demanding and intense.<\/li><li>The sets should be exercised almost until the muscle failure.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Of course, one can practice push-ups or regular squats while watching the entire episode of their favourite series, while others are close to muscular failure after 20 reps.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Therefore, it is necessary to look for other ways to make your workout more demanding and increase its intensity.<\/span> Also,<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\"> you should not forget about quality nutrition with sufficient protein intake.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Not sure how to build a home workout plan? Read our article <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">How to set a quality training plan for home workouts?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-1124x751.jpg\" alt=\"When I stop exercising, how long before the muscles start to disappear?\" class=\"wp-image-194521\" width=\"843\" height=\"563\" title=\"When I stop exercising, how long before the muscles start to disappear?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-2048x1369.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29630,28324,5075,28683,6939,28134,54937,51652,48031\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_ways_to_make_home_workout_more_challenging\"><\/span>10 ways to make home workout more challenging<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Slow down when performing the exercise<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">When planning strength workout, the <strong>Time Under Tension<\/strong> (TUT) variable is generally very often overlooked.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">It refers to how many seconds you perform one rep or set within one exercise or muscle part.<\/span> <strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Simply put, it is time when the muscle is under tension.<\/span><\/strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Also, it is important not to overdo it.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">According to Shoenfeld (2015), the maximum estimated time to perform one rep in relation to muscle hypertrophy should be <strong>8 seconds<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"5\">Studies suggest that time longer than 10 seconds is rather counterproductive in this respect.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">You certainly know that doing squats or push-ups very quickly is not as difficult as when slowing down the tempo, especially in the eccentric (lowering) phase of the movement.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Focusing on the eccentric phase of the movement also leads to greater muscle damage caused by exercise, and thus greater muscle hypertrophy.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to try new exercises, read our article <strong><a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.com\/blog\/12-body-weight-exercises-to-get-you-in-the-shape\/?utm_source=facebook&amp;utm_medium=post&amp;utm_campaign=COM-FBNF-blog\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">12 no-equipment exercises to get you in shape<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">How to make use of slow exercise tempo?<\/span><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong data-rich-text-format-boundary=\"true\">Slow down<\/strong> in the eccentric (lowering) phase of the movement and count to 6. Then return to the starting position.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">This rep should take about 8 seconds.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\"><strong>As a bonus, <\/strong>for example, if you do slow push-ups, your core will be engaged more effectively.<\/span><\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">2. Speed up and try HIIT or plyometric training<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Higher intensity is typical for HIIT and plyometric training.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">There are many <strong><a href=\"https:\/\/www.youtube.com\/watch?v=71nATxECdTg\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT workouts<\/a><\/strong> to choose<\/span>,<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\"> you can even create your own HIIT workout with any exercises you like.<\/span> <strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">All you have to do is alternate the intervals of maximum intensity effort with intervals of rest, in 2:1 ratio.<\/span> <\/strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">In this way you will make your home cardio workout even more challenging.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-750x1124.jpg\" alt=\"10 ways to make home workout more challenging\" class=\"wp-image-194547\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK.jpg 1125w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong data-rich-text-format-boundary=\"true\">With HIIT workout, you burn more energy and work more on your physical condition<\/strong> than with classic cardio.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">HIIT is generally 30 minutes of intense exercise.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Thanks to the After Burn effect, <strong>your metabolism will be accelerated for a few more hours after training.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Your body will also burn a little more calories even at rest.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[8\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Plyometric training is used in almost all sports to increase speed, dynamics and explosiveness.<\/span><\/strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Its goal is to quickly alternate the eccentric and concentric phases of the movement, involving such activities as jumping off a box with both feet together and then immediately performing a maximal jump back onto the box.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">For example, for squats, you can add a classic jump or box jump, which will be performed with maximum effort to activate the fast-twitch muscle fibers and build strength.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Plyometric training also increases the performance of the neuromuscular system<\/span><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">, which improves sports performance. <span style=\"color: #ff6600;\"><span class=\"tadv-color\">[10]<\/span>&nbsp;<\/span><br data-rich-text-line-break=\"true\"><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">How to do HIIT or plyometric training?<\/span><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><span class=\"VIiyi\" lang=\"en\"><strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Instead of the number of repetitions, focus on time.<\/span><\/strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">You can also use the timer or any app for HIIT training.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">For example, you can try popular tabata workout, where you exercise for 8 rounds with 20 seconds of max intensity effort and 10 seconds of rest.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">During plyometric training, the rest interval should last about 30-60 seconds or 3-5 times during exercise time.<\/span><\/span><\/li><\/ul>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Make use of the full range of motion<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Have you ever wondered if you make use of each exercise and reach the full range of motion?<\/span> <strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">This means that with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/squats-the-proper-technique-benefits-and-variations\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">squats<\/a> you go down as low as possible in the lowering phase of the movement. The same applies to push-ups and lunges.<\/span> <\/strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">This recruits more muscle fibers, increases the difficulty and allows building muscles and strength more effectively.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">If you lack strength or mobility to perform a deep squat, work on improving it, for example, by performing partial squats using a&nbsp;full or near full&nbsp;range of motion.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">The effectiveness of using full range of motion was also demonstrated by a study that tested its use in bench press exercises.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">(Un)surprisingly, <strong>the best results were achieved by a group of athletes who used the full range of motion,<\/strong> compared to 1\/3 or 2\/3 of the maximum range of motion.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Hold for a while in the marginal position of the exercise, you can also use pulsing<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">To achieve greater muscle tension, and thus greater training intensity, do <strong>pauses<\/strong> (1 &#8211; 3 seconds), or <strong>pulses in the&nbsp;lowering phase&nbsp;of a&nbsp;movement.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">If you are strict enough on yourself, after the first few reps you will feel muscle burn, which means that your body is forced to work harder.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">For example, you can do 5 or 10 small pulses at the bottom of a squat, and then return to the starting position.<\/span> In this way, you will use the full range of motion and get more out of your workout<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Try unilateral exercises<\/h3>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">You can switch&nbsp;up&nbsp;most bilateral exercises&nbsp;with&nbsp;unilateral&nbsp;alternatives<\/span>. <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">An example could be <strong>a one-leg squat or single-arm plank.<\/strong><\/span> Y<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">ou will start working more on stability during exercise and in the case of single-arm plank, you will also engage obliques.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Another example is <strong>single arm reverse fly<\/strong><\/span><\/span> <strong>with<\/strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\"><strong> water bottle or with a heavy shopping bag,<\/strong> which also engages core muscles.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are interested in the benefits of plank exercises, read our article <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-will-happen-if-you-do-plank-every-day\/?utm_source=facebook&amp;utm_medium=post&amp;utm_campaign=COM-FBNF-blog\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">What happens if you do plank every day.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/image-1-1124x749.jpeg\" alt=\"Do more repetitions and slow down the exercise\" class=\"wp-image-194561\" width=\"843\" height=\"562\" title=\"Do more repetitions and slow down the exercise\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1.jpeg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Do more repetitions<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">It may be a very obvious strategy to make your exercise more challenging, but it is worth mentioning.<\/span> If you<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\"> don&#8217;t use any load and your workout is becoming too easy for you, try doing more reps.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\"><strong>Higher repetitions cause metabolic stress,<\/strong> which is one of the primary mechanisms that stimulate muscle growth.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Shorten the rest interval<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">By reducing rest intervals, you reduce exercise time, which leads to more metabolic stress, similar to the previous tactic.<\/span> <strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Muscles simply work harder.<\/span><\/strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Start by shortening your rest intervals by 10 seconds, depending on your workout.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">8. Load the muscles at a different angle<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">What is the first thing you&#8217;re going to do when traditional push-ups become too easy for you?<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">That&#8217;s right, you should <strong>perform reps with your feet elevated, <\/strong>for example, on a couch, chair, or table.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">This will increase the load on the upper half of the body, forcing the muscles to work harder.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">You can use the same principle for glute bridge with your feet on an elevated platform, which will help you to work on your buttocks and hamstrings more effectively.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">9. Be creative and combine exercise types<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">How to spice up your workout and make it even more challenging?<\/span> <strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Combine multiple types of exercise.<\/span><\/strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">For example, use a static-hold position or pulsing and then plyometrics for your squats.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">At the beginning, do 10 squats, then pause at the bottom of a squat for 10 seconds or make 10 small pulses.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">Finish the whole set with jump squats.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"5\">Making your exercise more challenging is up to you and your fitness level, and there are many possibilities.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">10. Use everything the house gives as an external weight<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong data-rich-text-format-boundary=\"true\">Canned food<\/strong>, such as chickpeas or beans, various large <strong>plastic bottles filled with water or sand.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">You can use <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/hydrator-water-trunk-1-89-l-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hydrator<\/a> and water barrels<\/strong> as a load instead of classic dumbbells.<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong data-rich-text-format-boundary=\"true\">You can use a backpack filled with books<\/strong> or plastic bottles filled with water <strong>as a load for squats, lunges and other lower body exercises, as well as with&nbsp;plank or push-ups.<\/strong><\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Use <strong>shopping bags filled with books or plastic water bottles<\/strong> for biceps, triceps or shoulder exercises.<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong data-rich-text-format-boundary=\"true\">Use furniture<\/strong>, but be careful not to get hurt, or destroy the flat.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">If you have a small coffee table in the living room, you can use it, for example, for back rows.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">The chair or couch, can be used for triceps or regular push-ups.<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Wondering how to make a barbell?<\/span><\/strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Take an old <strong>wooden broomstick<\/strong> or an old <strong>hockey stick <\/strong>and <strong>put shopping bags or a backpack filled with books on each side<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">You can tape your &#8220;weights&#8221; together with duct or carpet tape.<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong data-rich-text-format-boundary=\"true\">Use your partner weight,<\/strong> for example, for squats, push-ups or plank exercises.<\/span> For example, <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">you can ask him\/her to put their feet on your back and try to hold the plank as long as possible.<\/span><\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you don&#8217;t want to improvise, get <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/resistance-bands-and-expanders\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">resistance bands<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/portable-workout-systems\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">a suspension workout system<\/a> or dumbbells to equip your home gym.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If are you feeling unmotivated to exercise, read our article <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/5-tips-to-stay-active-motivated-and-never-stop-exercising-even-at-home\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">5 tips how to stay active, motivated and never stop exercising even at home.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-1124x749.jpg\" alt=\"Be creative, combine types of exercises and use everything the house gives as a load\" class=\"wp-image-194579\" width=\"843\" height=\"562\" title=\"Be creative, combine types of exercises and use everything the house gives as a load\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_to_remember\"><\/span>What to remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong data-rich-text-format-boundary=\"true\">Home workouts without fitness accessories do not have to be boring, <\/strong>and they can be challenging.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Of course, not as challenging as gym workouts, but where there&#8217;s a will, there&#8217;s a way<\/span>. <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">You should also remember that to maintain muscle mass, it is enough to have about 1-2 workouts per week, with 1-2 demanding exercises per muscle part, and with repetitions&nbsp;to&nbsp;muscular failure.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">You can also use your household items as fitness&nbsp;equipment to make your workout harder<\/strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">You can get inspired by our tips in this article.<\/span> <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>How are you dealing with home workout? Share with us in the comments your advice, tips, gadgets that you use in home workout. If you liked the article and it was useful for you, support it by sharing it so that your friends can improve their home workouts too.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>You can make your home workout challenging even with no fitness equipment! Here are our best tips to make it work.<\/p>\n","protected":false},"author":65,"featured_media":194599,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[6437,6173,7253],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-312738","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-bodyweight-exercises","9":"tag-hiit-workout","10":"tag-strength-workout","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to make your home workout more challenging even without fitness accessories - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"You can make your home workout challenging even with no fitness equipment! 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