It is easy to fall into the trap of always preferring to hit the gym for a workout. But, with coronavirus pandemic, it isn’t always an option. This means it is time to think outside the box and opt for more creative ways of exercising at home. Here’s a list of 5 at-home workouts you can use to stay fit.
1.Bodyweight Circuit Training
Circuit training is the go-to workout for anyone who wants to conveniently exercise at home. It requires minimal equipment and suitable for people of all fitness levels. There’s variation in the exercises while using a range of different bodyweight movements. These include; push-ups, squats, lunges, crunches, mountain climbers and burpees. It is also a great way to burn calories and tone your muscles.
2.Jump Rope
Jump rope is an effective cardiovascular exercise that works multiple muscles simultaneously. It is an easy way to get your heart rate up and burn calories quickly. In fact, according to the American Council on Exercise (ACE), jump rope can burn around 10-16 calories per minute. Plus, it is a fun way to get a sweat going at home.
3.Yoga
Yoga is one of the most popular ways of exercising at home. Not only does it help to improve posture, build strength, and boost flexibility, yoga can also help to reduce stress and promote overall wellbeing. You can use YouTube and other online videos to follow the workouts.
4.HIIT
High-Intensity Interval Training (HIIT) is a great way to get your heart rate going through dynamic exercises. It requires minimal equipment, making it suitable to do at home. You can get as creative as you can while using no equipment or household items. You may even make up your own people as you go.
5.Resistance Training
Strength training is an important part of staying healthy and should not be ignored at any cost. Resistance training can be done with just your bodyweight or you may use weights if you have them. Here’s a list of exercises you can incorporate:
- Lunges
- Push-ups
- Squat Jumps
- Dips
- Plank
- Burpees
With these five at-home workouts, you are guaranteed to stay fit and healthy. Just remember that consistency is key. So, regardless of whichever routine you choose, it is important to keep it up to reap the full benefits.
Start keeping yourself fit and healthy at the comfort of your home today!
What are some good exercises to do at home with no equipment?
1. Push-ups
2. Burpees
3. Squats
4. Lunges
5. Jumping jacks
6. Plank
7. Wall sits
8. High-knees running in place
9. Mountain climbers
10. Skaters
11. Jump rope
12. CJ
13. Glute bridges
14. Triceps dips
15. Step-ups
16. Calf raises
17. Crunches
18. Bicycle crunches
19. Single-leg deadlift
20. Russian twists
What type of bodyweight exercises can I do at home without any equipment?
1. Push-ups
2. Squats
3. Lunges
4. Burpees
5. Tricep dips
6. Plank
7. Wall sit
8. Step-ups
9. Jumping jacks
10. Jogging in place
11. Mountain climbers
12. High knees
13. Sit-ups
14. Side plank
15. Glute bridges
16. Yoga poses
17. Hip thrusts
18. Calf raises
19. Core twists
20. Bird-dog
What types of bodyweight exercises can be done outside of a gym?
1. Push-ups
2. Squats
3. Lunges
4. Step-ups
5. Burpees
6. Tricep dips
7. Jumping jacks
8. Plank
9. High knees
10. Glute bridges
11. Mountain climbers
12. Sit-ups
13. Core twists
14. Jogging in place
15. Hip thrusts
16. Spider crawls
17. Jump squats
18. Pull-ups
19. Handstands
20. Boxing routines
What bodyweight exercises can be done with limited space?
1. Push-Ups
2. Squats
3. Lunges
4. Plank
5. Step-Up onto a Chair
6. Single Leg Glute Bridge
7. Wall Sit
8. Mountain Climbers
9. Triceps Dips
10. Burpees
11. Glute Bridge with Leg Raise
12. High Knees
13. Side Plank
14. Calf Raises
15. Sit-ups
16. Reverse Lunges
17. Bicycle Crunches
18. Jump Squats
19. Russian twists
20. Spider crawls
What bodyweight exercises can be done without any equipment?
1. Push-Ups
2. Pull-Ups
3. Squats
4. Lunges
5. Sit-Ups
6. Burpees
7. Dips
8. Plank
9. Mountain Climbers
10. High Knees
11. Jumping Jacks
12. Step-Ups
13. Glute Bridges
14. Calf Raises
15. Crow Pose
16. Superman Pose
17. Single Leg Glute Bridge
18. Wall Sit
19. Pelvic Tilts
20. Triceps Push-Ups
What exercises can be done while sitting down?
1. Arm Circles
2. Seated Knee Lifts
3. Leg Lifts
4. Seated Toe Taps
5. Seated Crunches
6. Seated Twists
7. Heel Raises
8. Wall Sit
9. Seated Glute Squeezes
10. Seated Calf Raises
11. Seated Leg Extensions
12. Seated Leg Curls
13. Knee Raises
14. Seated Punching
15. Seated Shoulder Presses
16. Seated Bicep Curls
17. Seated Bent-Over Rows
18. Seated Triceps Extensions
19. Monkey Walk
20. Seated Ankle Rotations
What are some arm exercises that can be done while sitting?
1. Bicep Curls: Hold two light weights and curl your arms up towards the shoulders and repeat.
2. Tricep Kickbacks: Hold one weight in the right arm and position your elbow at a 90-degree angle. Then use your tricep to extend your arm behind you and repeat with the left arm.
3. Shoulder Press: Hold two light weights in each hand and slowly press both arms up above your head, then slowly lower them back down.
4. Lateral Raises: Hold one weight in each hand and slowly lift both arms out to the sides until your arms create a “T” shape. Hold for a few seconds, then slowly return to the starting point.
5. Overhead Raises: Hold one weight in each hand and slowly raise both arms above your head. Hold for a few seconds, then slowly lower them back down.
