You don’t have to belong to a health club or spend money to get the proper amount of exercise. Exercising at home is simple and requires little or no equipment.
Here are few things you can use around your house for exercise:
Your staircase, an old coffee table and a carpeted area will do just fine.
1. Getting Your Heart Rate Up
Walking up and down your stairs is a great way to get your heart pumping and works your entire lower body.
A good start if you’re a beginner would be walking up and down the stairs for ten minutes per day for the first week. Increase your time by ten minutes every week.
If you don’t have a staircase there are plenty of other ways to get your heart rate up.
Put your favourite music on and just dance for twenty to thirty minutes. It’s fun and burns a lot of calories. If you have dance instruction videos, those work great too.
3. Jumping Jacks
Jumping Jacks can be done in any room in the house and will really get your heart rate up if you do enough of them.
Here is an example of a good jumping jack routine:
Start by doing 20 jumping jacks, then do 19, then do 18, then do 17 and so on until you get down to one. You will be surprised how winded you get.
Jumping jacks work your entire body and burn a nice amount of calories.
Burpees also work your entire body and burn a lot of calories. They can be done anywhere on any type of floor.
To do a burpee, you start in a standing position and pop down into a push up position, push down to the floor, then bring your feet to a squatting position and jump into the air. Start over.
Doing the same routine for burpees as jumping jacks is a great workout, too but you can even start with just ten burpees and work your way down.
5. Kickboxing Moves
You can do kickboxing moves in one place in any room in your house on any type of floor.
6. Lunge kicks
To do a lunge kick-start in a stand position and step back with one of your legs bending your knee to the floor. When you bring your leg back to the front position end it with a kick straight in the air. Alternate legs and do this for 15 minutes and you’ll burn more than 200 calories.
7. Dance and Cross Punches
To do this move simply moves your body side to side and punch your arm across your body on each side.
You can do this and alternate it with the lunge kicks for a great 20-30 minute workout.
8. Strength Moves
To tone your muscles and increase your strength in your home, you only need a few moves. Pushups, Sit-ups and Lunges.
a) Pushup – holding body in plank position and bending your arms to your chest lifting back up each time.
b) Sit-ups – lie on the floor with your knees bent and sit up and repeat.
c) Lunges – in standing position bend one leg at a time forward with your knee to the ground and repeat.
If you have an exercise band in your home you can use it for bicep curls and add resistance to your pushups.
A good example of a strength routine at home would be:
25 pushups, 25 sit-ups and 15 lunges on each leg. Aim to complete this round of exercises four times per session for best results.
Put it all together
For great workouts at home try to combine both the cardio moves I’ve listed with the strength moves.
Try running up and down the stairs three times between sets of pushups, sit-ups and lunges. Five rounds of this will burn 300-400 calories quickly.
Another good combination would be jumping jacks, burpees, push-ups and sit-ups. You can do this routine as a countdown:
15 jumping jacks, 15 burpees, 15 pushups, 15 sit-ups
14 jumping jacks, 14 burpees, 14 pushups, 14 sit-ups and so on. Work your way down to one rep of each exercise.
As time goes on, try to start this routine at 20 and work your way down.
As with any exercise, make sure you check with your doctor before you begin a program.
If you found this article helpful please share.