Between a job, family and everything else, it proves difficult for some to get to a gym and log the recommended hours per week of physical activity. With so many exercise options out there, you’re no longer constricted to a sweaty and musty gym where you feel judged and discouraged from all the jocks. Here are just a few home workouts you can do to get fit ASAP.
Stand with your feet about shoulder width apart. Focus on keeping your heels pressed into the ground so that you are not on your toes. Lift your chest up and place your arms on top of your chest to keep your body balanced. Tuck your abdomen in and squat down aiming to keep your thighs parallel to the ground. Come back up pressing your heels down for one rep. Do 15 reps total and repeat 4 times.
Lie down on your stomach and place your arms wide beside your chest. The wider your stance, the more difficult the push-up, so depending on your level of athleticism, gauge the right spot for yourself. Then, keep your body straight and aligned with the floor. Bring the bottom half of your body up with your toes and come up to a plank position, straightening out your elbows. Bending your elbows and keep them as close to your body as possible, come down for one rep and push yourself back up, while tightening your core. Do 10 reps and repeat 4 times.
No one likes burpees unless you’re some type of superhuman, but nonetheless, they are quite the effective type of exercise. Begin in a standing position, jump up with your hands pointing straight up and come down to a push-up position. Bring yourself back up to the standing position and that completes one rep. Complete about 10 reps and repeat for a total of 4 sets.
Invest in small kettlebell set at your local sports goods store. There are many different types of exercises you can do using kettlebells. For one in particular, stand with legs in a wide stance. Hold the kettlebell between your legs and allow it to hang right below your waist with your arms straight. Now, swing the bell forward and let it fall between your legs while you squat down slightly. Be sure to tighten your core. That will be one rep. Complete 20 reps and repeat this for 4 sets.
A more effective exercise besides crunches that won’t hurt your back is that of reverse crunches. They activate all the major muscle groups of the abdomen. Lie on your back and hold your legs straight out. Using just your legs, bring them to your knees and push them straight up while lifting your glutes. Bring your knees back to your chest and push your legs back straight towards the wall. Complete 10 reps and repeat this for 4 sets.
- Jump Rope
You can easily get a jump rope from any store for a few dollars. Jump roping for 15 minutes is actually equivalent to running for 20-25 minutes. Make sure you are in a high-level ceiling area and place the two handles at your sides of your hip. Begin jumping as you rotate the rope to bring it under your feet each time. If completing this exercise in sets, opt to jump rope for 1 minute straight and resting for 30 seconds in between 5 sets.
This would be a great warm up activity or even something to do during commercial breaks on TV.
- Stationary Machines
Save a little cash and invest in some stationary and portable machines at home. A bike or treadmill is always a good place to start. You can place them in your living room as you watch television or in a room you designate to your workouts. Jumping on these guys for 20-30 minutes each day will surely get you your recommended time of weekly physical activity.
With free videos on YouTube and Vimeo so readily available, you can now find thousands of workout videos and trainers online. Simply pull up some aerobic exercise videos and watch an instructor give you a great cardio session in the comfort of your own home. You can also go at your own pace. Make sure you get yourself the right shoes, though. You may need to research what type of shoes fit the sessions so you can prevent injury.
Many people forget that yoga can actually be a great way to get into shape. It helps you increase your flexibility and gain strength in muscles you never thought you had. Plus, yoga allows you to use your best tool: your body. Some easy poses to start with are downward dog and warrior. It will take some practice, but doing these poses and incorporating more and more each time will definitely get you fitter than ever.
- Circuit Training
High-Intensity Interval Training (HIIT) is the best type of exercises to get your blood pumping and muscles revved up. Try combining all of the exercises listed and alternating between them. You can do any type of combination that works best for you. You’ll start to see yourself sweating, but that only means it is working. What is even better is that performing HIIT exercises allows you to spend less time working out because of the constant high rate of activity.
I’m all about doing squats, pushups and planks. The combination of these three exercises is what keeps me in pretty good shape most of the time!