Covid 19 (aka the “Rona”) has caused many of us to make changes to our everyday routine. But what if you simply don’t like going to the gym? Sometimes getting up and heading outside can feel like pure torture. Also, going to the gym can be costly, especially if you have an expensive membership or have to drive a bit to get there (which sucks when the weather is bad).
Also, personal trainers are not cheap. Trainers are a great option for people who have the finances to pay them. There are cheaper ways to get fit. But what if you can get just as fit right at home?
Here are a few tips to help you get fit right at home, without you needing to go to the gym.
Elevators are great for people who need to travel up to the 10th floor. You can add exercise to your day by walking up and downstairs in your house or apartment. Did you know that climbing stairs can burn more calories than running?
Walking is one of the most overlooked activities. Have a Sunday morning cup of coffee? Walking is a great way to save money on gas. Parking farther away allows you to walk to work, or bring your phone along. It’s easier and more enjoyable.
To make walking more social, invite your friends and coworkers to join you for a Monday Mile. These five ways you can add more steps to your daily routine are just a handful of the many options.
There are tones of moves that can be done at home to mimic the movements of expensive equipment. You don’t need to join a gym to do certain exercises.
Instead, you can research and adapt the exercises to your home. For example, the leg press machines focus on specific muscles within the legs while the bench press targets the entire chest. You can substitute with:
You don’t need to be a professional weight-lifter to do a few mountain climbers. Mountain Climbers are great exercise if you need something that is low impact but can quickly get your heart rate up.
How to do them:
- Place your arms in a high plank position and make sure they’re extended above your head.
Engage your core and keep your spine straight.
- Keep your neck neutral and drive your right knee towards your chest.
- Now, move your left knee towards your chest, and then your right. Keep doing this slowly to build up a rhythm.
- Continue for 30 seconds, moving as fast as possible
Plyometrics is a type of exercise that requires your muscles to produce a lot of force within a short time. One example is squat jumps. With just a few sets, you’ll get you’re heart rate up in no time.
A fast heart rate means you’re performing at a high intensity which means you’re going to burn more calories. You may want to avoid doing squat jumps if you have bad knees.
How to do them:
- With your arms bent, lower into a squat position.
- Place your hands together in front of you.
- Jump up as high as you can and raise your knees as you do.
- Once you’re back on the ground, squat and repeat.
Push-ups are a traditional exercise and super popular because they target the chest muscles, which are one of the biggest muscle groups in the body (it’s always best to target big muscle groups for increased calorie burn).
Although your typical pushups aren’t always easy, as they require strength in the upper body, core, and lower-body stability. They are versatile and can be modified by simply getting on your knees are widening your arms.
How to do them:
- Begin in a plank position, keeping your pelvis straight.
- Tuck your neck in and place your palms under your shoulders.
- Your shoulders should be rotated backward and down.
- Keep your back flat and brace your core.
- Begin to lower your body by bending your elbows and keeping your arms tucked in. Your chest should touch the floor. Now extend your elbows and push your shoulders forward.
Flutter kicks target the core but also focus on your hips. You’ll feel it within three sets. This is another great exercise to consider if you need something that is low impact or easy on your joints.
How to do them:
Place your legs and back on a mat.
Your body should be extended outwards so that it forms a 90-degree angle.
Slowly lower your right foot towards the ground.
Ground as far as you can while keeping contact with your lower back
You can do this by standing with one dumbbell in each of your hands and curling the weights to the level of your shoulders. Keep your elbows straight and your lower arm still. Begin by extending your bicep to the peak of the contraction. Then, lower slowly and continue. For maximum growth, keep your upper arm straight and hit the entire bicep.
You can do the deadbug by lying on your back, with your hands raised above your head and your feet pointed up. Then, straighten your leg so that your heel is about an inch off the ground. Return to the original position. Continue with the opposite leg.
Jumping lunges will get your heart pumping fast in about 5 seconds. They are a great option to include if you’re doing HIIT exercises are only have a few minutes to work out during the week. They’re similar to burpees and will help build your quadriceps faster.
To do them, start by bending forward so that your rear knee touches the ground. Jump in the air and bring your front foot forward and your rear foot back. Repeat the motion by landing in a lunge. To cushion the impact on your joints, land on both feet simultaneously. It’s best to do these on a yoga mat (or two) or on a carpeted area.
Planking is one of the best exercises that you can do for your core. If you struggle with lower back problems or want to build up your stomach muscles, planking can definitely help.
To do it, start by placing your arms up in a push-up position. But, you should rest your hands on your forearms and not your hands. Keep your back straight, and tighten your glutes and abs. Do not allow your hips or hips to move.
Here is a great low-impact exercise that can help you build up your shoulder muscles as well as your triceps.
To do it, stand in front of a bench and grasp it with your hands shoulder-width. Spread your legs in front of you. Slowly lower your body, flexing your elbows so that your forearm and arm form a 90-degree angle. Lift your body back to its original position by using your triceps.
A pike push-up is something like a plank and push-up all in on. It’s a great low-impact exercise and works wonderfully as a warm-up move to get your blood flowing.
To do it, place your hands in a press-up position, with your arms extended beyond shoulder width. Your back should be straight. Bend your knees and lift your heels off of the floor. Then lower your head towards the floor, bend at your elbows. Push back to your original position.
Burpees, another high-impact exercise that burns calories fast, are another type of high-impact plyometric exercise.
How to do them:
Stand straight and keep your feet shoulder-width.
Place your arms apart, and keep your arms at your sides.
Begin to squat, then move your hands inwards.
Keep your hands in front of you. Once your legs reach the ground, straighten your legs back.
Then position your feet and jump up by bending at the waist. Your feet should be as close as possible to your hands. If you are unable to land them in your hands.
Bodyweight Glute Bridge
Another low-impact exercise that can work as a warm-up or cool-down move. Whether you’re looking to build your glute strength or warm-up for a run, the bodyweight, the glute bridge is the best way to do it.
It’ll give you a firmer back that will allow you to lift heavier weights, such as a bench press and squat. Be sure to use a yoga mat when performing this move as you don’t want your tailbone to be sure.
- Lay flat on your back, with your legs bent.
- Push your hips up as high as you can by pushing your heels.
- Then, stop and return to the starting position.
Standing Side Hops
A well-rounded exercise program should include lateral (side-to side) movements. Side hops while standing are great for mobility of the hip and ankle.
Shadowboxing may not be an exercise that you typically think of as a woman oh, but it is definitely invigorating and exciting. You’ll be surprised by how many calories you can burn by shadowboxing and how fun it can be.
And the great thing is that you don’t need a ton of equipment, you don’t even need gloves. You can even incorporate kicks for a high cardio kickboxing/shadowboxing routine mix-up. Check out this video to see how to get started:
There are tons of ways that you can burn calories without leaving your doorstep the best place to start is by determining the type of workout that you want to do. Do you prefer longer workouts at low-intensity, or do you prefer high-intensity workouts that you can do in about 15-30 minutes?
Also, Make a list of the body areas that you want to Target. Do you prefer to Target your glutes and thighs? Or do you want to get a flatter stomach and a more toned upper body?
Start by creating a list of 5-7 exercises and start there. And next time when you have 30 minutes give them a try and slowly incorporate your routine into your workweek to make it a habit.