Just because we are currently in a pandemic does not mean your workouts have to take the back seat! Whether the gyms in your area are still closed or they have already opened but you are hesitant to go, there are plenty of ways you can still maintain your fitness regimen in the comforts — and safety — of your home.
We have prepared a list of simple exercises you can do at home, perfect for the quarantine and even on days when you simply prefer staying at home. The best thing about these workouts is that they don’t require any of the complicated fitness equipment you see at the gym.
Crunches are a basic exercise move that specifically targets the core and deep abdominal muscles. Simply lie down on the floor or on your yoga mat with your hands cradling your head. Slowly and gently contract your abdominals, raising your shoulders about 1 or 2 inches from the floor or mat.
Planks are a very popular exercise move and it is shown to be effective in strengthening the core and back muscles. If you are a beginner, try to hold the plank position for at least 15 seconds. Gradually increase your duration to 30, 60, and 90 seconds.
Squats are important in strengthening your lower body muscles and may even be effective in helping you get firmer and shapelier buttocks. Perform this distance by placing your feet hip-distance apart with your hips sinking as if you are sitting down.
Lunges are great in building and firming your thigh and glute muscles. You can do lunges on your own without support or you may also opt to do it against the wall to keep your balance.
If you are not used to doing push ups, it is best to seek a trainer’s advice as proper form is necessary in performing this workout move. However, if you are already trained, you can definitely keep doing push ups at home, gradually progressing and increasing repetitions.
6. Bicep Curls
Do not neglect your arms! For your arms, one basic exercise move you can do is bicep curls. If you don’t have dumbbells at home, you can use water-filled bottles of the same weight. Stand with your feet hip-distance apart and maintain good posture as you raise and lower the dumbbells or bottles.
7. Arm Dips
Arm dips are a great exercise move to keep your triceps firm and strong. Sit on a stable chair, placing your hands on either side of your hips. Gently lift your body and move forward so that your buttocks are not touching the chair anymore. Lower yourself, bending your elbows between 45 to 90 degrees, then slowly push yourself back up.
8. Jumping Jacks
Cardio is always a great idea if you are trying to lose weight and keep your heart beating at a healthy rate! For cardio, you can do jumping jacks for at least one minute.
9. Skipping Rope
Another good exercise move for cardio is skipping or jumping on a skipping rope. If you have no skipping rope at home, don’t worry. You can still perform the exercise by imitating the movement sans equipment.
10. High Knees
You can start by simply jogging in place for at least a minute. Then, increase the intensity of your workout by jogging in place and lifting each knee as high as you are able.
11. Calf Raises
Increase your body strength by doing calf raises. Simply place your palms against the wall and lift your body by raising your toes then lower yourself back down.
For deadlifts, you will still need weights so if you don’t have dumbbells, use water-filled bottles as recommended earlier. Put these weights on the floor and stand with your feet shoulder-width apart and your knees slightly bent. Keeping your back straight, reach down to grab the weights on the floor, standing back again.
If you are used to performing HIIT workouts, burpees would be a non-negotiable part of your exercise at home routine. From a plank position, jump up with your hands up, performing the movements as fast as you can.
Don’t worry; you won’t need an exercise bike for this one. Simply lie down with your feet in the air and your knees bent. Placing your hands behind your head as if for crunches, do pedaling motions with your legs vigorously.