Just because the gyms are closed doesn’t mean that you need to miss out on your exercise fix! It can be hard to get motivated about fitness and want to get fit when you feel like you have nowhere to go and exercise.
However, don’t worry, in this article, we will show you the best 10 at-home workouts you can do without even having to leave the comfort of your home!
So no more excuses about feeling like you can’t work out, read on to find out more about how to do some great workouts at home. You will be seeing some excellent results in no time!
1. Design Your own HIIT Program
High-intensity interval training has become popular in recent years. It’s a great way to burn lots of calories and get fitter in a shorter amount of time with short bursts of energy.
What’s great is you don’t need any equipment, just an exercise mat, and a watch to check your timings. Have a look at some HIIT sets online set by a professional trainer and then make up your own.
You will need to work at an intensity of 80-100% of your maximum heart rate, making sure you are trying to push yourself as much as you can. The idea is to do intensive exercise for designated periods with a bit of rest time in-between.
You can add in burpees, squats, lunges, or focus on abs and core. The work out can be completely catered to what you want to work on. So crank up the music and get sweating!
2. Do some Yoga
Whether you are a novice or an expert, yoga has so many health benefits for people of all ages. Especially if you are suffering from any medical issues, yoga is great for toning, flexibility, and stretching the body safely.
Have a look at some online and Youtube yoga workouts and see if you can commit yourself to three or four sessions a week. Once you have mastered your downward dog, chair pose, and eagle, why not devise a yoga session for yourself?
3. Abs and Core Workout
Building strength in your core and abdominal muscles takes some time and effort. When you wake up every morning see if you can complete this small work out:
- 20 Press-ups
- 50 Sit-ups
- 20 V-ups
- 1-minute plank
- 20 Diamond Press-ups
Repeat this four to five times. Increase the number of repetitions the fitter you get. You will be able to notice results in no time.
4. Complete Your Name
Write the letters A to Z on a piece of paper. For each letter write a corresponding exercise, for example:
- A- 20 burpees
- B- 1-minute jogging on the spot
- C- 40 sit-ups
When you have written out a corresponding exercise that out for every letter, you have to do all the exercises in your full name. This includes middle names too! This is a fun home work out and you can challenge your family and friends to do it too.
5. Team Workout with Friends
This is a great bonding activity. Get together a group of your friends or family and use one of the video calling platforms.
Each time you get together one member of the team will have to devise a work out for everyone to do at the same time.
It can be really fun and motivating, using various exercises to add a bit of variety.
6. Weights Workout
Don’t worry if you don’t have weights for this, it doesn’t matter. You can use anything such as two sports bottles filled with water, cans of beans, or even heavy books!
Follow this set for a work out for your biceps, triceps, and back:
- 30 bicep curls
- 20 deadlifts
- 30 overhead tricep extensions
- 20 lateral raises
- 10 skull crushers
Repeat four to five times with a break after each one. Increase the number of repetitions and reduces your rest as you feel fitter and stronger.
7. Jump Rope Cardio
If you can get your hands on a jump rope, this is a great way to burn calories and get fitter by using this for short bursts of time. Not only does it improve your fitness but your hand and eye coordination also!
Make sure you have high enough ceilings, or if you have space outside, all your need is your jump rope and you are ready to go. Once you get used to it you can add it some more complex moves such as side swings and crisscrosses!
8. Body Weight Workouts
If you don’t have any dumbbells or gym equipment in your own home don’t worry. There are plenty of bodyweight exercises you can do to keep up your fitness and muscles.
Aim to try and incorporates these exercises into your routine:
- Air squats
- Reverse lunges
- Lateral leg raises
- Spider man-mountain climbers
- Skater hops
- Donkey kicks
- Standing oblique crunches
- High knees
- Plank jacks
By using these bodyweight exercises you are working all parts of your body and continuing to build those muscles without any equipment required.
9. Legs, Bums, and Tums
Focus on particular areas of your body for an extended workout. By focusing on one or a few areas this will allow this part to develop, whilst giving other parts a rest.
Follow these exercises for a legs, bums, and tums workout:
- 1-minute plank
- 20 mountain climbers
- 30 squats
- 1-minute plank
- 30 donkey kicks
- 30 narrow to wide squats
- 30 spider man-mountain climber lunges
Repeat this four to five times with a break in-between each set.
10. The Finisher
Many professional trainers and exercise classes end with a finisher. This is usually a hard workout that you have to complete in a certain period.
Here are a couple of examples that you can put on the end of your workouts to push yourself to the limit.
1. Time limit: Three minutes to do 100 push-ups and 30 burpees
2. Time limit: Three minutes to do 50 spider man-mountain climbers and 50 skater hops.
3. Time limit: Three minutes to do 200 sit-ups and 20 squats
At-Home Workouts: Where Can I Find Out More?
We hoped you have enjoyed this article on 10 of the best at-home workouts you can do without even having to leave your living room!
If you would like to find out more or have any other queries or questions, why not contact us directly?
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