We all are unfortunately stuck inside our homes and needless to say that our physical activities have just reduced down to walking from bedroom to the living room or occasional (frequent) visit to the refrigerator. We are sleeping more than ever, eating more than ever, and living a very lethargic life overall right now. All due to the novel Corona virus.
This needs to change, YESTERDAY.
We cannot hit the gyms or join Zumba/dance classes or any outdoor sports, but what we have learned about fitness so far is that it starts from home. From Yoga to CrossFit to functional, you can work out in the comfort of your house, using your body weight, a yoga mat if possible, and a few other makeshift props.
Now that we are into the 3rd month of Quarantine, we have no more to procrastinate and delay the workout, since our “There’s no time” excuse has gone out for the toss.
Even celebrities have moved completely towards home workouts and believe it or not, it is necessary to be healthy and keep your mind in peace right now.
Having said that, Here are seven trending and simple workouts that you can try at home:
1. Tabata
If you are looking for the latest workout training program routine, then you can give Tabata a try. It is a high-intensity workout featuring all the exercises that last for 4 minutes.
It has more impact as compared to aerobic or anaerobic exercise, and it is categorized as-
- Work out for 20 seconds
- 10 seconds rest
- Repeat it at times
In Tabata, you have to push yourself for 20 seconds and then take a pause of 10 seconds, it is set 1.
In this, you can perform any exercise of your choice, including pushups, squats, burpees, or any other exercise that will work your whole body at once. Wrap up your high-intensity workout without having to use any fancy pieces of equipment.
How to do it?
- Four burpees: Hands under the shoulders in a plank position.
- Side lunge and TouchDown: core engaged, Bent knee, chest up, sit back and low.
- Pushup to side plank: hips and shoulders tomorrow at the same time and extend the top arm.
- Jumping jacks: Fingertips touch overhead and legs are open and free.
- Up down: Elbows and hands are under shoulders, core engaged.
2. HIIT
HIIT is quite similar to Tabata; however, it has a sort of distinction, which is essential to understand as you will be confused. HIIT workout is much more flexible compared to Tabata; the time allotted for exercise and rest can be altered as per your choice.
In HIIT, you can extend the time frame of the sections of workout for rest and play around them. For instance, you can try to do criss-cross jumping or burpee climber combination for 20 seconds, which is not complicated.
How to do it?
- Start with a warm-up like isolated squad, lunge reach, etc.
- You have to indulge 80% efforts, try lateral lunge with single-arm row, and squirt trust curl.
- Indulge 90% efforts, try dip kick crunch, curtsy touch, or push up frog pop.
- Indulge 80% effort, try low squat curly, chop chest press
3. HILIT
HILIT is best for improving the health of the heart, strengthening the muscles, and decreasing body fat. All you have to do is take out 15 minutes of time during the day and practice this 15-minute intense fat burning session.
HILIT is a more straightforward approach that reduces the total impact on joints during the workout sessions.
How to do it?
- You can do four sets of pushups, taking 30 sec. break in between each of them.
- Perform torsion control plank in 4 sets.
- Remaining in a plank position you can also do push up pike taps.
- Do at least four sets of bodyweight squats.
- Start with your feet and perform curtsy lunge knee drive
4. Versaclimber
The Versaclimber workout is known to be more effective and less tiring. This no-nonsense workout regime will burn more calories than any other workout. It is the most effective workout regime that you have to practice for 15 minutes every day.
If you are looking for the exercise to get in shape and shed the extra few pounds within a restricted time, then this is most effective and represents a total body workout.
This workout gentle with the bones and joints, and hence after the exercise, you will not face much strain in your body. Versaclimber workout is a total by gain if you are looking to lose some calories.
How to do it?
- The Versaclimber is a 30-minute workout.
- Take a quick warm-up, and it’s a short interval between short and long-range strokes.
- Repeat the intervals of short and long-term strokes for a few minutes take a rest of 30 seconds.
- Do short-range strokes for four minutes take rest after 30 seconds.
- Perform short strokes for 20 seconds, do this for 3 minutes.
- In every 45-second interval, form short-range strokes in 30 sec. interval perform an extensive range of strokes 130 feet/min
5. Megaformer Workouts
Megaformer workouts are performed with two stable instances in front and back along with gliding a carriage in the middle to move back and forth. The resistance is controlled with the number of springs that can be adjusted accordingly. This workout digs your slow muscle fibers by gently moving them. It also enables the muscle fibers to breakdown and creates muscle failure or fatigue.
How to do it?
- Target your arms and and and start plank.
- Target your shoulders and arms and exercise French twist.
- Take rest and then target your shoulders, hamstrings and do donkey kicks.
- Start with plank and perform wheelbarrow.
- Now perform plank to pike for one or two minutes and then take rest
6. Mindfulness Meditation
Mindfulness meditation is not as simple as it sounds. Meditation is probably the most difficult workout to achieve if you wish to get it right. It requires lots of attention, focus, and intuitiveness. You can take the help of top meditation apps to follow the right procedure.
Firstly, find a comfortable position for yourself and start by paying attention to your breathing. You must start this exercise with a mindset of being at ease both physically and mentally.
This workout enhances the human ability to represent in a specific situation with complete consciousness.
It is an extremely convenient workout that you can efficiently perform just by sitting down as for performing regular meditation. Also, be aware of the things that you practice regularly for the routine that you follow in particular. It is obvious to say that meditation is a lot about exploring, and it is not a fixed practice.
How to do it?
- You have to be alert with mindfulness to perform this specific workout.
- If you are new to it, initially start for few minutes only.
- Sit in a calm and quiet place and make sure that you remain uninterrupted while meditating, straighten your body.
- Feel your breath, and be there for a couple of seconds and minutes.
- Explore where your mind is wandering and when you are ready, open your eyes
7. Freeweight Training
Free weight exercise is the best way to build your body strength along with improvising the fitness level of your body. These exercises are incredibly versatile that allow you to workout for specific body balance as well.
Free weight training means that the weights are not particularly machines, they can be dumbbells, heavy books, or anything else. Free weight workouts are reliable and best suited for everyone.
Freeweight training can be a little complicated if you use the weights and equipment without understanding your body type, endurance, and resistance. There are a few things like the weights you are using, your body posture, and your stamina that accounts for effective weight training.
Once your body gets used to the weights, you can gradually increase the weights and modify the workout accordingly.
Free weight training helps in improving the bone density and also maintain the hormonal balance of your body. It also keeps your blood pressure and cholesterol levels in check.
How to do it?
- Single-arm row: Do two sets of it and take rest for 90 seconds.
- Dumbbell chest press: Do 15 rounds of it.
- Split squat- 2 3 sets of 12 rounds on each leg. You can start with the weaker leg.
- Seated shoulder press: Do at least three sets of 15 representations. Initially used a lighter weight.
- Hip thrust: Do at least three sets of 20 rounds and use limited wait on each side
These are some of the most popular and trending homework out exercises that we think are easily doable and quite effective during the Quarantine.
While working out at home is increasingly popular, you should always ensure your safety. Go through these exercises with someone familiar with them and only then try them out yourself.
Image Sources: FreePik & Fitt.co
