Quarantine is hitting gym fans pretty hard. Restrictions put in place to prevent the spread of COVID-19 mean a lack of access to the exercise equipment you’re used to using. Suddenly faced with no treadmills, squat racks, or encouraging class instructors you may find yourself floundering in your workouts. That’s no reason to undo all the progress you’ve made! You can get a killer workout that fits your long term goals right at home, no equipment required. From high-intensity interval circuits to soothing yoga, our experts have put together the best home workout exercises to help you stick to your weight loss goals.
- High-Intensity Interval Training (HIIT) Gets Blood Pumping
High-intensity interval training is the latest craze with both gym-goers and home exercise enthusiasts alike. HIIT combines a lot of challenging full-body movements for set periods (intervals) on repeat. The result of this combination of movements is a workout that activates multiple muscle groups and gets your heart pounding. A basic starter HIIT circuit consists of the following exercises, each done for 45 seconds with 15 second rests. This means you’ll do as many push-ups as you can within 45 seconds, rest for 15, then move onto tricep dips for 45 seconds. Complete the following circuit three times for an incredible calorie-burning workout:
- Push-Ups: the basic movement of using your arms to lower and raise your flat body to the ground activates multiple muscles in the arms, back, and chest.
- Tricep Dips: with your booty on the ground, knees bent with feet flat in front of you, reach your arms behind you. Use your arms to lift your body off the ground and gently lower it back down. You’ll feel a burn in your triceps and your shoulders.
- Squats: keep your legs a bit wider than hip-width apart and gently lower your body so your thighs are parallel to the floor. This exercise is incredible for activating the glutes, quads, and calves!
- Lunges: all about balance, lunges are an amazing exercise for your legs and core. From a standing position, take one large step forward and lower your body onto that leg. Push back onto the same leg to stand up and alternate with the other leg.
- Bodyweight Exercises Challenge Even Pro Weight Lifters
Weight training enthusiasts who are used to pumping iron at the gym will be shocked at the efficacy of a home exercise routine using just body weight. Bodyweight workouts use resistance created by gravity and your own body’s mass to work different muscle groups. The best way to complete a bodyweight home workout is slowly; allowing your muscles to fully contract for each rep will leave you seriously sore. Try to aim for high reps of each of the below exercises:
- Squats: making the list for a second time, squats remain a staple exercise for home workouts. Performed slowly, bodyweight squats require you to contract each muscle for extended periods. This can be challenging for even advanced weight training pros!
- Planks: also known as ‘the push-up position’, planks are a static hold completed for a set time. It may seem easy to hold one position, but maintaining a strong form during a plank requires you to fully work out your abs, legs, shoulders, back, chest, and arms.
- Burpees: combining cardio and weight, burpees are killer for legs, core, and arms. From a standing position, jump into a very low squat with your hands in front of you. Jump back to a plank, complete a push-up, jump back to a low squat and jump back up.
- Yoga Flows Both Heal and Build Muscles
The restorative practice of yoga ranges from very beginner routines to extremely challenging flows. Whether you were a fan of yoga classes at your local gym or have never tried it before, there are benefits behind giving yoga a shot for your home workout. For serious weight trainers who are adjusting to life without a gym, yoga can help with keeping muscles well lubricated and heal stiffness. Beginners can ease into a routine from a digital yogi (guide). Many yoga studios post their routines for free online. Youtube is an excellent (and free!) source for yoga routines ranging from beginner to expert. Since each flow varies so much there isn’t a set guideline for how to complete a yoga home workout. Check out an online guide and slowly build your own routine!For more exercise and weight loss tips check out our blogs!