Is bad weather getting you down? CBA to get in your car and go to the gym? Try these top 10 indoor workouts that you can do straight from your home.
Going to the gym isn’t the only way to get in a great workout. Working out at home can be just as effective. While a gym provides a dedicated space, home workouts offer more flexibility and can be more efficient.
The following exercises have been provided to us by Technique Health.
Get on your hands and knees. Your arms and back should be straight and your knees bent. Slowly lower your upper body toward the floor. Once your nose almost touches the mat, slowly push up with your arms back to the starting position.
2. Single-leg squat to/from the chair (arms out in front)
Start by standing in front of the chair with your feet hip-width apart, head up, chest tall and your arms out in front. Shift your weight to one leg and lift your other foot off the ground. Bend down into a squat, keeping your knee in line with your toes, until you sit on the chair. Then push through your heel and stand back up to complete the exercise. Remember to keep your weight through your heel and chest up during the exercise.
3. Lateral step up and step down
Grab yourself a stepper if you do not have one at home you can use the stairs. Bring your other foot on top of the step. Then step down to the floor on the opposite side of the step and repeat these movements, moving in the opposite direction, to complete the exercise. Remember to keep your weight through your heels throughout the exercise.
4. Shoulder flexion in standing (with stick)
Grab yourself a stick (if you do not have one at home we recommend using a broomstick/mop) Start by standing tall with feet shoulder-width apart holding a stick. Keeping your shoulders relaxed and head tall, slowly lift your arm upwards using the stick to assist the movement and then lower it back down to complete the movement. Remember to keep your body still and use the stick to assist throughout the exercise. If you want to make this work out even harder we suggest handing bags on either end of the stick and filling them with heavy items to increase the weight.
5. Prone superman holds
Start by lying on your stomach with your arms out in front of you. Simultaneously lift both your arms and legs by tightening your buttock and back muscles. Maintain this position for the prescribed time and then relax to complete the exercise. Remember to keep you head in neutral alignment throughout the exercise.
6. Bench dips
Perform bench dips by sitting on a bench or elevated surface(we suggest using the sofa or a chair) with your lower body extended to the floor in front of you. While placing your hands shoulder-width apart on the edge of the bench, slowly lower your body until your upper arm and forearm form a 90-degree angle.
7. Jumping rope
Jumping rope is one of the most effective exercises for burning calories, and building endurance & strength in as little as 20 minutes. If you do not have the equipment at home you can try doing “Fast feet”.
How to do Fast Feet?
- Stand with your feet shoulder-width apart
- Position yourself into a half squat and stick your arms out
- Keep your core tight and run in place, ensuring that your feet don’t get too high
When it comes to burning fat at home, few moves can do better than the burpee. Perfect for frying fat with zero equipment, work these into your home workout routine to ramp up your heart rate or set yourself daily challenges.
From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor. From there kick your feet back as far as you can while keeping your arms extended. As soon as your feet land jump them back in towards your hands, then jump up into the air. Land and immediately squat down to go into the next rep.
9. Jumping Lunges
Lunge forward until your rear knee is almost touching the ground. Jump into the air, bringing your rear foot forward and the front foot back. Land in a lunge and repeat. Land on both feet simultaneously to cushion the impact on your joints.
10. Cool down yoga Easy pose
It is valuable in helping the body come back to a balanced state. It is important to cool down the muscles, slow the breathing, and normalise the heart rate.
How to do it:
- Sit on the floor, with your legs out in front of you.
- Cross your shins and slip each foot under the opposite knee.
- Rest your hands on your knees.
After committing to all these home exercises you’ll be fit and ready for a Tough Mudder in no time.