Even as the number of people vaccinated against COVID-19 grows, social distancing remains a long-lasting norm, with new cases still emerging. As a result, fitness enthusiasts are finding new ways to stay active. Luckily, when it comes to keeping in good shape, you don’t need to head to the gym or outdoors. Instead, do some incredible at-home workouts without fancy equipment to build endurance, increase overall body strength, and keep your waistline in check by actively burning calories.
So, whether you’re staying put due to COVID-19 or can’t find the time to go to the gym regularly, read on to learn the benefits of exercising at home and six at-home workouts you can try right away.
Benefits of Exercising At Home
Most people opt for a gym membership mainly due to a lack of equipment, professional training, and company. However, gym memberships aren’t cheap, especially if you go to a top-rated one with excellent facilities. Overall, exercising at home is not only less expensive, but most at-home workouts don’t require any special equipment. You can invest in the essential fitness equipment, such as dumbells and a workout bench, one time as per your workout routine to turn your home into your personal gym.
Here are the main benefits of exercising at home:
1. Better Hygiene
Any exercise involves sweating, which contains bacteria and germs. By exercising at home, you’re lowering your risk of catching the flu or contracting COVID-19 because you’ll only be dealing with your sweat or your partner’s at most. This makes at-home workouts far more sanitary than going to the gym.
2. More Privacy
Not everyone feels comfortable exercising in public, especially if they have to deal with nosy fitness buffs who are more focused on other people than their routine. By exercising at home, you can avoid all distractions and focus on your workouts in peace.
Whether working remotely or commuting to work regularly, avoid wasting time driving to the gym after a long day. Just walk to your designated workout space, and start exercising with more energy.
4. Your Rules
It’s your home, so you make the rules. Put on your favourite playlist, set the heat to your preference, or even watch Netflix during your routine. You can even have favourite pre and post-workout snacks that aid your workout.
5. Flexible Schedules
When you’re exercising at home, you don’t have to stick to a particular schedule. Unlike your gym, your home is always available to you; so, start and stop whenever you please.
6 Easy Workouts You Can Do At Home
If you’re looking for surefire ways to attack your fitness regimen from the comfort of your home, follow these six basic at-home workouts to get started.
Pushups are often the first exercise people do to get their blood pumping and start their routine. They’re incredibly easy to do and can help you build and maintain your body strength using your body weight. To do pushups, you need to get into a plank position, tighten your core and keep your neck neutral. Then, you have to bend your elbows to lower your body, get back to the plank position, and repeat. The number of reps and sets you do is up to you. Most trainers recommend three sets of at least 10 to 15 reps in the beginning.
Squats are a great exercise that specifically targets the lower body to build core strength and improve flexibility. The abdominal region packs the body’s largest muscles, so they help you burn more calories. To do squats effectively, you need to stand straight and open your legs a little. Keep your chest up while bracing your core and lower your body by bending your knees like you’re sitting on a chair. Return to the starting position and complete at least 3 sets with 15 to 20 reps. You can also add extra weight using any heavy household item or equipment (plate).
Burpees are among the most popular high-intensive at-home workout exercises you can do. They significantly raise your heartbeat and rapidly build your cardiovascular endurance and overall body strength. Think of them as doing a pushup, but instead of returning to the plank position, you get back to the upright position, jump, and repeat. The key to doing burpees effectively is to keep your legs as close as possible, so most of the impact falls on your stomach and core.
Planks are among the most effective exercises for targeting your whole body. Not only do they stabilize your core but they also help reduce stomach fat without straining your back from other exercises, such as situps and pullups. To do planks:
- Get into a pushup position with your arms at 90 degrees from your elbows.
- Keep your core tight and your back straight.
- Hold this position for 20 to 30 seconds while keeping your gaze in front of your hands.Dumbbell Rows and Bicep Curls
5. Dumbbell Rows and Bicep Curls
If you want to grow and tone your biceps and triceps, you’ll need to invest in dumbbells. Using these dumbbells, you can do various exercises, such as dumbbell rows and bicep curls, that help you gain mass in your arms and strengthen your upper body. We recommend investing in adjustable dumbbells so you can increase and decrease the weight as per your requirement.
6. Skipping Rope
Skipping rope is one of the best at-home exercises you can do to warm up and get your heartbeat up quickly. It is also one of the quickest ways to burn calories (15 to 20 calories per minute), which is 25% more than running. Skipping rope can also improve concentration, body coordination, decrease belly fat, and build stamina.
No one can deny the benefits of exercising at home. If you’re ready to get started, all you need to do is find a dedicated space or an empty room at home, purchase essential exercise equipment (if necessary), and start sweating. With our six easy at-home workouts, you can set a killer routine to get your body in the best shape of your life, from warm-up to muscle building.