Home office, closed gyms and sports centers, non-stop snacking and increasing stress. Sounds familiar? Well, this is a challenging time for all of us, but there are a few things we can do to make it a little easier. Such as home workouts, for which there are thousands of variations online for all levels, interest, pace, and length of free time.
We have now collected 15 from the most popular ones.
1. Full-Body Cardio Challenge
There are numerous options ranging from 10 minutes to one and a half hours of training, choose the most suitable one according to your fitness level and how much free time you have. If you’re a beginner, it’s worth joining a one-month challenge and starting at the base level, day-by-day workouts are getting a bit longer and harder. Doing a cardio challenge will raise your heart rate, get your body used to being fast and build the foundation for further future gains.
2. Resistant bands
Resistance bands are probably the best inexpensive training tool you can get. No matter if you are a beginner or at an advanced fitness level, resistance band exercises will give your muscles a good challenge. One of the advantages of the bands is that you can make a massive muscle work out without putting pressure on the joints. Resistance bands come in multiple levels as light, medium or heavy. You can adjust the amount of resistance during exercise just by switching bands, or by combining multiple resistance bands to increase the challenge. Most of the resistance band kits come with suggested exercises for every major muscle group in your body, but you can find a lot of workout inspiration online, too.
3. HIIT Workout
Interval training (HIIT) uses high-intensity exercises combined with short rest periods to maximize calorie burn and cardiorespiratory fitness.
A HIIT circuit for both beginners and advanced
for beginners: start with 30 seconds of workout, followed by 30 seconds of rest
more advanced: do 45 seconds of work and 15 seconds of rest
2 to 3 days a week is a solid amount of HIIT, combined with 24 hours of rest and recovery between sessions.
4. Boxing Workout
Boxing workouts not only offer a great way to get out a little extra stress, but it may just be the most intense exercise you can do for your body at home. Good news is that you can complete a whole session without any extra equipment, here is how:
1. Jump rope: is a great way to get the heart pumping at the beginning of a workout sesh, and you don’t actually need a rope to do it. Take a few minutes to jump in place, moving your arms in a small circular motion as you were actually holding a jump rope.
2. Squat Jumps: Spread your feet about hips-distance, bend into a squat and put your arms forward. Then jump up the way you would during a burpee. Do 3 repeats of 10.
3. Complex Circuit: Rotate between these three exercises for 3 minutes: high knees (running in place and bringing your knees up high, keeping your arms in front of you), mountain climbers, and burpees.
4. Variety Of Sit-Ups
Try 4 different types of sit-ups, doing 25 of each at a time.
5. Working out with your kids
If you have kids, it is very important that they also do exercise every day. If you have no garden or yard then indoor. Why not make the daily work out a fun family activity? Exercise for kids should be taken easily of course. Instead of working out, call it as exercise play.
Here are some examples:
Jump rope: If you have no downstairs neighbors who would complain
Headstands: Very activity for your core muscles and to get blood going to the brain.
Animal races: Hop like a frog or bunny; squat and waddle like a duck, etc.
Clean-up race: Set a timer and put a good song on and see who can right the room the fastest.
Pillow fight: No further explanation needed.
Crab, wheelbarrow, and bear-walk: Holding these tough positions will give all of you a real workout.
