Do you feel that the gym is far away and that fitness costs a lot? You don’t have to worry. Today we have some great news: you can do a home workout using your body weight as resistance.
In the past, many people believed that only a large gym or studio equipped with high-end equipment could provide a high-quality or effective workout. This is not true. Home workouts are not only cost-effective and time-saving, but they also allow you to train in a familiar setting at your own pace. Home workouts are essential for anyone who works from home, doesn’t have the time to go to a gym, or is a busy parent.
How to begin your home exercise journey?
Preparation
- Space : You will need a large space to move around in. 6-10 feet is sufficient. If you have limited space, you can exercise standing up. Clear the area to avoid tripping during exercise.
- Water & towel: Be sure to have plenty of water on hand to stay hydrated. Also, a towel is handy to wipe away sweat at any moment.
Wear appropriate sports shoes and comfortable sportswear to ensure comfort and support during exercise. - Timer : Set a timer for 30 seconds. Of course, you can adjust it to suit your needs.
Warm-up Exercise
Warm up for 5 to 10 minutes before starting the formal exercise. You can do jumping jacks or side lunges. You can also march in place. Warming up is a way to prepare your muscles for the next exercise.
Exercise Plan
This exercise plan is divided into six groups of four actions each. There are a total 24 different actions. Each action lasts between 20 and 45 seconds. You can adjust each action’s duration according to your situation. Here are some examples for each set of movements:
- Set 1 : Bodyweight Squats (can be performed from kneeling on a stable surface or standing), Pushups, Squat Jumps and Planks
- Set 2 : Superman Extension, Lateral Lunges (Modified Burpees), Glute Bridges
- Set 3 : Alternating Front & Back Lunges; Downward Dog to pushups; Jumping Lunges with fingers (place your fingers on a solid surface to assist); Side Planks.
- Set 4 : Side Plank Walking (for added difficulty, perform Bear Pose while keeping your knees bent under your hips), Split Squats (alternate opposite leg/arm), Mountain Climbers (alternate opposite leg/arm), or Swimmers (alternate opposing arm/leg).
- Set 5 : Alternating Romanian Deadlifts with One Arm, Triceps Extensions (Squats on Tiptoes), Russian Twists
- Set 6 : Sumo Squats (Squats), Plank Shoulder Touches (Plank Shoulder Touches), Skate Jumps (Skate Jumps), Bicycle Crunches
After completing all sets, spend at least 5 minutes cooling down to return your heart rate and breathing to pre-workout levels. After completing each set, spend at least five minutes cooling down in order to get your heart rate and breathing back to the pre-workout level. Stretch the front and back thighs, calves hip flexors, shoulders chest back arms and arms.
Three times a week, but not consecutively. Consider brisk walking, or home yoga on other days to increase flexibility and support balance and strength.
During the epidemic the importance of home exercises has been highlighted. Fitness does not require expensive equipment or a lot time. You can achieve your fitness goal without ever leaving your home by arranging home exercises correctly. Let’s take this important step to a healthier you together!
