Workouts
At times individuals may not have time to stop and go to the gym, or in COVID, many people do not trust going to the gym. So how are you to stay fit if you are home and avoid the gym for your safety and your family? Well, you will be happy to know that there are effective ways to work out from home and see results. All you need is a yoga mat, music for a bit of oomph, yourself, and motivation; you can even have a workout partner to do these simple workouts with you. And here is the best part, these workouts take no more than 30 minutes out of your day.
A reasonable time for working out to see weight loss is at least 30 minutes of physical activity a day. In due time you can up the duration if you want to do a more intense by adding more sets or reps.
Before each workout, it is essential to warm up to avoid hurting yourself. So, for this thirty-minute workout, this warmup only takes 3 minutes. This should be low to moderate intensity to get your blood flowing. If you’re into music, use this time to jam to your favourite song. Working out can be fun, and it’s important not to make yourself miserable but to develop discipline and learn that workouts can be fun.
Now that you’re all warmed up, let’s get into the workout. Personal trainer Robert Thompson shared some exercises that you can do from the comforts of your home. His suggestions come with a ton of credentials behind them. Robert is not only a personal trainer but is the co-owner of Lift Studio. He has won a variety of natural bodybuilding titles within the DFAC Federation. One of his biggest accomplishments to date was winning Cayman Muscle Mayhem in 2019 and becoming the 2019 Overall Heavyweight Champion at the DFAC competition held in Miami. Here are his go to workouts to do from the comfort of your home.
Pushups
To properly do a pushup, get into the position of being on all fours and placing your hand slightly wider than your shoulders. Be sure to have your arms and legs straightened and lower your body until your chest is nearly touching the floor beneath you. Hold that position for maybe 3 seconds, bring yourself back up, and then repeat this motion. This workout helps with strengthening the chest, triceps, and arms.
Chair Dips
You will first need a chair. Once you have the chair, you will sit, and once seated, you will slide your torso off the chair and extend your arms. Your rear should be hovering over the floor with your knees slightly bent. Your heels should be touching the floor a bit in front of your knees. As you lower your body, breathe in as your elbows form a 90-degree angle. Push yourself back up and repeat. Chair dips help to strengthen your triceps and shoulders.
Planks
Lay flat on the floor with elbows under your shoulders. Hands should be flat on the floor and your core engaged. While keeping your knees and forearm on the floor, raise yourself slowly until your body forms a straight line. Hold this position for as long as you can. This exercise helps with strengthening the core.
Air Squats (With Water Bottles)
No weights? With water bottles in hand, no problem; get into a standing position with your feet shoulder-width apart. Squat back as if you are about to sit in a chair, ensuring to keep your weight on your heels, so you are not leaning forward. Once in the squat, hold for a few seconds and then rise by pushing through heels and glutes to return to a standing position. This helps develop the quad muscles.
Lunges
Start by standing tall, and then step forward with one foot until your leg is at a 90-degree angle. You will then lift your front lunging leg and return to the starting position. This workout helps to tone and develop legs in general.
Glute Bridges
Lay on the floor, face up. Knees will be in a flat position with your feet flat on the ground. Keep your arms at your side and palms on the ground. Lift your hips off the floor until your hips, shoulders, and knees form a straight line. Hold this position for a few seconds, and then slowly ease yourself back down. Doing this exercise will help strengthen glute muscles.
One more workout that is very effective is simply walking or jogging. This helps improve stamina and cardiovascular health, staying in shape all from the comfort of your home? It’s a yes from me.
