By Siraj Shaikh,
Certified Fitness Professional from thefitnesity.com
1: Spot Jogging
Spot jogging is an effective way to warm up your body and start your workout. It is an effective cardiovascular exercise which will help you increase your endurance a well.
Burpees or squat thrust is an effective full body exercise which will improve your strength and stamina. The intensity of this exercise is very effective for fat loss.
The basic movement is performed in four steps and known as a “four-count burpee”
- Begin in a standing position.
- Move into a squat position with your hands on the ground. (count 1)
- Kick your feet back into a plank position, while keeping your arms extended. (count 2)
- Immediately return your feet into squat position. (count 3)
- Stand up from the squat position (count 4)
3: Plyometric Lunges:
Plyometric lunges are very effective to tighten your lower body and shape your legs.
How to do the Plyometric Lunge:
Step 1: Start by standing with feet shoulder width apart. Next, step forward with your right foot. This is the starting position.
Step 2: Begin exercise by lowering body down until your forward thigh (right thigh) is parallel to the ground and back knee is almost touching the ground. As soon as you reach this point, explode back up as high as you can off the ground.
Step 3: Land softly on your feet with a bend in your knees, immediately drop back down into a lunge and explode back up. Repeat as necessary and then switch to the left foot in front.
4. Bodyweight Squats:
Squat is the most effective exercise that you can do at home which will help you gain lower body strength and also burn more fat
How to do the Bodyweight Squat:
Step 1: Stand straight up with your feet shoulder’s width apart.
Step 2: While bending at the knees push your hips out and bend down. Picture yourself sitting on a chair.
Step 3: Once your hips have become lined up with your knees, return back to starting position.
Push-ups is a good exercise for your chest, triceps and anterior shoulder. It helps your tone your upper body and build upper body strength.
How to do a push up:
Step 1: Fall on the ground with your feet and hands supporting your body. The distance between your hands and your feet and hands must be slightly wider than shoulder width.
Step 2: Lower your upper body by bending your elbows in outward direction
Step 3: Pause for 2 second when your elbows are at 90 degree angle.
Step 4: Push your body up by pushing through your hands.
Note: If you are a beginner, you take support of your knees by placing it on the floor.
Plank is a good exercise to strengthen your core muscles and build core body strength. It can easily done at home.
The most common plank is the front plank which is held in a push-up-like position, with the body’s weight borne on forearms, elbows, and toes. Hold that position as long as you can. Keep increasing the time as you progress. You can even add more challenge by using support of only one leg.
7. Rest not more than 60 seconds between your sets:
As working out at home has limitations on how we can add more intensity to our exercises. One way of doing that is by resting only for 60 seconds between your exercises. This will help you keep your heart rate up and increase your intensity.
8. Drink more water during your exercise:
We often tend to neglect water while exercising especially when we are exercising at home. It is better if you keep a water bottle with you while exercising. Water will help keep your hydrated and also improve your performance while exercising.
9. Use resistance bands to increase your intensity:
Resistance bands are good investment if you are exercising at home, They are easy to carry and you it will help you add more intensity and variations to your exercises.
10. Invest in a pair of dumbbells:
It is a good option to keep 1kgs and 2 kgs dumbbell at home. It will help you make your workouts more challenging and improve your strength. You can also include exercises like bent over rows, shoulder press, bicep curl and triceps extensions to your exercise regime as you have a pair of dumbbells with you at home.