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Fitness Guide: Home Workout

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Full body workout at home

Loathe the gym? Well, the sentiment is mutual. And the spandex-covered gym rats commenting on your body’s progress don’t make things any better. Now visualize exercising at home. Now, ain’t that a picture of perfection! Working out at the comfort and convenience of your own home implies flexing and taking a break whenever you please; plus, it’s free. We’re already sold.

If you’re still not convinced, here’s why you should fit home workout in your fitness regime.

Benefits of home workout

  • Familiar with the annoying wait that seems like forever when the other person hogs the equipment you need at the gym? Not to mention all the residual germs and microbes on the equipment when the person steps down. Eeks. Well, exercising at your own home spares you that trouble.
  • So you set the alarm 6 days a week every morning and manage to schlep to the gym 4 days a week. A quick chat with your long due fitness goal will reveal it’s more of a setback than an achievement. Exercising at home means you simply need to step into your living room and begin with your sets already.
  • You are the master of your own workout schedules. Peak hours at the gym or park don’t dictate your workout times.
  • You escape: the invasive gym-rats with their unsolicited advice (what personal space?), the cellphone motor mouths and the stinkers at the gym. If you exercise at home, you don’t need to deal with any of these species with dead-eyed stares or fake smiles. Perfect.
  • Think of the amount of cash you can save without having to shell out for the expensive membership fees and fancy fitness gear. Instead get yourself something good with that money as a motivational reward for attaining your fitness targets.

How to set up your home workout spot

1. Select a comfortable location

Look for a dedicated area in your home where you can exercise with minimal disturbances and obstructions. Declutter the spot if required. Preferably, ensure there’s a window nearby so you can breathe in fresh air as you work out.

2. Gather your workout essentials

What equipment do you need to support your fitness goals? Decide your exercise routine to know the answer. Don’t bother investing in a fancy gear to work out at home. You can instead buy exercise mats, foam rollers, resistance bands or step platforms and keep them at an accessible distance.

3. Up the motivation

There would be days when you’re too de-energized to do intense lunges and it happens to the best of us. Bring in your speakers or Bluetooth earphones and tune into your favorite fast-paced tracks to keep you motivated. You can even challenge yourself to finish a certain set of push-ups before a song is complete.

4. Get a virtual fitness guide

If you intend to try your hands on new exercise forms or perfect the existing ones, it would help to have a laptop or television around so you can watch and learn. Since there would be no personal trainer to get on your nerves and push you to complete your weekly fitness goals, you can download fitness apps to help track and attain your weekly goals.

Home exercises to lose weight

Begin your indoor workout routine with these exercises at home.

Burpees exercise

1. Burpees

Step 1: Take the squat position on the floor with your knees bent, spine straight and your feet wider than hip-width apart.

Step 2: Extend your arms downward and directly under your shoulder with the palms flat on the floor.

Step 3: With your hands pressed against the floor, extend your legs backward with only your toes touching the floor. Do one pushup without letting your back drop.

Step 4: Now jump to bring both your feet back in their starting position and stand up on your feet while swinging your arms up in the air above your head.

Step 5: Again jump quickly and return to the previous squat position on the floor to perform 5 repetitions.

Targets: Arms, chest, quads, glutes, hamstrings and abs.

2. Jumping jacks

Step 1: Stand tall on the floor with your feet close, back straight and arms relaxed beside hips.

Step 2: Slightly bend your knees and jump in the air.

Step 3: As you jump, spread your feet shoulder-width apart and move your hands upward in the clapping position.

Step 4: Now jump again, bringing your feet close and lowering your arms back to the sides.

Step 5: Repeat this exercise 5 times.

Targets: Shoulders, biceps, triceps, inner thighs, hamstrings, quads, calves, and glutes.

Jumping jacks
Kickboxing workouts

3. Kickboxing (Back kick and knee strike)

Step 1: Stand erect with your feet close.

Step 2: Bend your hands at the elbows and clench your fists in front of your chest.

Step 3: Now lift your left knee toward your chest and then extend your left leg backward while pushing out through your left heel.

Step 4: Swiftly bend your left knee and bring it back to the floor. Now lift your right knee to do the same.

Step 5: Keep switching legs and repeat this exercise 10 times.

Targets: Quads, glutes, hamstrings and calves.

4. Rope skipping

Step 1: Stand straight with the rope handles loosely clasped in each of your hands. Your hands should be positioned beside your hips.

Step 2: Ensure both your feet are together and the center of the rope touches the back of your feet.

Step 3: Using your hands, swing the rope from the back over your head.

Step 4: When the rope reaches the front of your feet, jump on the balls of your feet to allow the rope to pass underneath your feet to the back.

Step 5: Ensure your spine is straight throughout the movement. Keep doing this for 10 minutes.

Targets: Quads, shoulders, arms, hamstrings, glutes and calves.

Rope skipping for weight loss
Push ups exercise

5. Push ups

Step 1: Lie on the mat with your chest and abdomen flat on the floor.

Step 2: Extend your legs and place your palms flat on the floor at the chest-level with the arms bent at 45° angle.

Step 3: Now pushing through your arms and heels, slowly lift your chest, torso and knees off the floor.

Step 4: Keeping your core engaged, hold this pose for 5 seconds.

Step 5: Gradually lower your body to the original position. Repeat this exercise 15 times.

Targets: Chest, shoulders, triceps, back and abs.

6. Bridge

Step 1: Lie on your back with your knees bent and feet flat on the floor.

Step 2: Extend both your arms on the sides to hold your respective ankles.

Step 3: Now contracting your glutes and abs, slowly lift your hips off the mat.

Step 4: Pause when your shoulders and knees are aligned. Ensure your shoulders and head are not lifted.

Step 5: Hold this pose for 20 seconds before returning to the original position. Perform 10 repetitions.

Targets: Glutes, hamstrings, back and abs.

Home exercises to lose weight: Bridge

FAQs on Home workout

1. What are spot jogging benefits?

  • Spot jogging elevates your heart rate to boost cardiovascular health.
  • It improves your lung capacity.
  • It reduces your risk of diabetes, high cholesterol and osteoporosis.
  • The repetitive contraction of calf muscles will help improve endurance.

2. What are jumping jacks’ benefits?

  • Jumping jack boosts blood circulation and maintains blood pressure.
  • It helps strengthen and tone the muscles of your butt, arms and legs.
  • It’s great for strengthening bones and reducing bone loss.

3. What are kickboxing benefits?

  • Kickboxing is a high energy workout that pumps up your heart rate and reduces the risk of cardiovascular diseases.
  • This martial-art inspired workout reduces fat and is great for self-defense too.
  • This high intensity workout builds your cardio and muscular endurance.

4. Should weight loss be the main reason for performing exercises at home?

Regular exercise should not be solely viewed as a gateway to weight loss. Strive to maintain a regular fitness regime to shoot the levels of feel-good-hormones (endorphins) in your body and feel energized throughout the day. Think of it as a way to shape your body while staying mentally and physically fit.

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