Don’t sweat if your local gym is closed. There are tons of options for at home workouts that don’t require any fancy equipment. With a little creativity and research, you can put together a routine that you enjoy and holds your interest. Make sure it touches on both strength training and cardio for a wholesome workout. Doing a combination of both helps with building muscle, improving lung capacity, preventing cardio-vascular disease, reducing stress and becoming fitter. Now let’s discuss some popular options that can give you some inspiration to create your own routine.
1. Running Stairs
This is a very accessible workout that targets muscles that are often neglected. It requires a combination of endurance and coordination that is a level-up from running on flat ground. Start with walking if you’re a beginner and then progress to quick light steps while going up on your toes.
2. Jump rope
The benefits of jump rope are endless. It has a lot of scope for variation, targets the whole body, and doesn’t require much space and it’s super cheap. They say it can burn more than 10 calories per minute— don’t know about you but we’re sold! Remember that top boxers do this to maintain a spring in their steps.
Indoors or outdoors, high resistance or low resistance, fast or slow, it’s a great low-impact option that you can explore.
No cardio workout can be complete without burpees. It combines jumping, squats and planks in one connected movement. Much loved and much hated. Try it and see which side you are on. Don’t let the hips drop when you go down and build the numbers gradually to avoid lower back strain.
5. Abdominal Crunches
The basic crunch should be in everyone’s workout arsenal. When performed properly, it strengthens and tones the abdominal muscles. Exhale forcefully when you come up and inhale while going down. Hold for a second on top and use five seconds to come down to make the most out of this move.
Like the burpees, no routine is complete without a few planks. An isometric core strength exercise, it requires you to hold a position similar to that of a push-up for the maximum amount of time. But instead of resting on the palms you rest the elbows down to change the angle while maximising abdominal load. Start with 10 seconds and slowly build up. Don’t worry if you can’t hold it for long. You can reap its benefits just by trying your best.
High intensity interval training (HIIT) workouts combine short bursts of intense exercise with periods of rest or lower-intensity exercise. The above exercises and countless more can be followed using the HIIT format.
You should be pleasantly surprised (or not) to know that your workouts don’t have to stop during your menstruation cycle or pregnancy. Yoga offers a gentle practice which can help you during these times. Look up asanas on YouTube specifically for easing menstrual pain or performing prenatal yoga.
We hope you enjoy the workouts recommended here. Mix it up, keep trying new exercises and remember to stay hydrated.