It’s been quite a while since we’ve all been told to remain in our homes, so it’s likely that you have already developed your own workout routine. However, if you’re like me, you haven’t but are gradually convincing yourself to. So, here are five effective but simple at-home workouts.
Regardless of the exercises you choose, always begin your routine with a warmup to activate resting muscles and get your heart rate up. Warm-ups can consist of a number of simple exercises like jumping jacks, running in place, and lunges.
1. Jumping Jacks: 30 reps Dumbbell rows: 10 reps (each arm) Squats: 15 reps Plank: 30 secs Push-ups: 10 reps
The above is an example of “circuit training” which is a routine that is designed to be completed and then started again and again. Additionally, milk or water gallons can be used in place of dumbbells (in the case that you don’t have them any at home).
2. Pushups: 5 Situps: 10 Squats: 15 Rest Jump squats: 5 Alternating Lunges: 10 Reverse Crunches: 15
This is also designed to be done five times and is known as a 5-10-15 workout. Like the exercise above, this routine requires no gym equipment and can easily be done in the comfort of your bedroom.
Side planks Pushup rotations Lunges Plank Wall-sit Jumping jacks Crunches Pushups High-knees Squats
All of these exercises are to be done for 30 seconds each, one after the other at high intensity, as a circuit up to three times. This is known as a High Intensity (HIIT) 7 Minute workout and is beneficial in that it burns calories rapidly and leaves your metabolic rate higher than before for hours after the workout is completed.
Hollow Hold: 30 secs Plank: 30 secs Hollow Hold: 30 secs Mountain Climbers: 30 secs Hollow Hold Toe Touch: 30 secs Hollow Hold: 30 secs Walking Plank: 30 secs Hollow Hold: 30 secs Bicycle Crunch: 30 secs
Known as the Hollow Victory workout, this routine is an intense ab workout that, that the creator describes by stating, “by the end, you’ve definitely achieved something, but it will leave you feeling it.
20 lunges: 3 sets 10 Farmer’s walk steps: 3 sets 10 Calf-Raises: 3 sets 10 Arnold’s Press: 3 sets 10 Deadlifts: 3 sets 10 Upright-rows: 3 sets
This last workout, designed to keep you active, was created by Darabee’s workouts and is called “The Gainer”. Though it looks intense, you are supposed to take 2 minutes of rest between each exercise and can adjust the number of sets you do as needed.
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