This unprecedented time has impacted society in unimaginable ways. If you’re self-isolating at home, you may be going a little stir crazy, and you might be wondering how to get a little activity in.
With the closure of countless gyms, pools, and other exercise studios, now, more than ever, it’s crucial that you’re taking care of yourself and staying active. According to physical activity guidelines, adults need at least 150 minutes of moderate cardio or aerobic activity and at least two days of strength training per week.1
Read on for tips to help you define your workout goals and utilize technology for exercising. You’ll also get a list of at-home exercises that are perfect for that push you need to get your heart rate up.
First, Define Your Workout Goals
Without the structure of a gym or workout studio, it can feel daunting to even know where to begin with your new at-home workout regimen. Defining your goals before each workout can help.
Are you looking for an aerobic workout? What about strength training? Setting a schedule of what workouts to focus on certain days is a great way to start setting and executing your goals. For example, Mondays could be all about cardio, while Fridays are dedicated to something more relaxing, like yoga.
Whichever route you choose to go, make sure it fits your personal needs, and if required, the proper social distancing guidelines.
Making It Work: A Great Beginner Cardio Workout To Do From Home
Exercise is key to keeping those endorphins flowing so your mood can stay light. Here are some of the best workouts to do from home with just a yoga mat (although you don’t necessarily need one).
Jumping Jacks
- Stand with your feet, toes, and heels together.
- Jump out, spreading your legs into a wide position, moving your arms upward simultaneously.
- Jump back into your starting position.
- Repeat.
Squats or Squat Jumps
- Stand with your feet shoulder-width apart.
- Bend your knees to squat. Try to keep your legs at a 90-degree angle in this position.
- Swing your arms back, then swing them upward when you jump.
- Land back in a squatting position.
- Repeat.
Plank Jacks
- Start in a planking position (balancing on your toes), with your hands under your shoulders and aligned with your hips.
- Be sure to keep your body straight and your elbows in as much as possible.
- In a plank position, jump and spread your legs wider than shoulder-width.
- Jump back to a plank position.
- Repeat.
Mountain Climbers
- Start in a plank position (balancing on your toes). Keep your hands under your shoulders and aligned with your hips.
- Flatten your back and keep your core engaged and your elbows in with your hands securely on the floor.
- Lift your left leg and bring your left knee toward your chest. Bring your leg down and then switch sides and repeat with the opposite leg.
- Continue alternating legs. Try to do this quickly for a more rigorous workout.
These beginner bodyweight workout moves are small, quick exercises that can be done together over several repetitions, and they’re a great way to get in some interval training. Not only will these workouts get your blood pumping, but they’re also great for your core strength and abdominal muscles, glutes, arms, and legs.2
Feel free to mix and match your favorite exercises, or to add ones that aren’t on this list (like a lunge or push-up circuit). There’s nothing like a good cardio workout to leave you feeling energized and on track with your weight loss or fitness goals.
Kicking It Up A Notch
If you want a more intermediate workout and you have some exercise equipment lying around, like resistance bands, a jump rope, or small weights, read on for some great at-home, 15-minute workout routines that will leave you feeling on top of the world.
1. Basic Jump Rope Workout
This is a great high-intensity interval training, or HIIT, workout.3
- Standard jumps – 20 seconds
- Rest 10 seconds
- Right foot hops – 20 seconds
- Rest for 10
- Left foot hops – 20 seconds
- Rest for 10
- High knee jumps – 20 seconds
- Rest for 10
- Standard jumps – 20 seconds
- Rest for one minute
2. Resistance Band Workout
This exercise combines both strength training and cardio to give you a great workout. Try to repeat each circuit three to five times for a more rigorous routine.4
Bicep Curls
- Sit on a chair, step, or on your heels for a harder workout. Place the resistance band underneath your right knee, holding it in your right hand.
- Keep your arm stationary as you pull on the band, making sure to keep your elbow close to your body and aligned with your shoulder.
- Repeat several times.
- Switch to the opposite leg to work both arms.
Donkey Kicks
- Get down on all fours with the resistance band placed above your knees. Keep your neck, back, and hips aligned, and your elbows in.
- Slowly raise up one heel and stretch the band. Keep your hips level and your back straight.
- Do several repetitions before switching to the other side.
Hip Abduction
This move targets the glutes. It helps to stand next to a wall for support.
- Place the resistance band around your ankles or above your knees. Keep your body straight.
- Lift your right leg to the side while squeezing the outer glute. Hold for a second and then bring your leg back down.
- Repeat several times.
- Turn around and perform the same steps on the opposite leg.
3. Small Weight Workout
Need some additional exercises, ones you can do with your small weights? These workout moves are perfect for exercising your upper body and chest muscles.5
- Bicep curl to overhead press – 10 – 12 reps
- Overhead triceps extension – 8 – 12 reps
- Chest press – 8 – 12 reps
- Bent over row – 10 – 12 reps
- Upright row – 10 – 12 reps
- Skull crushers – 8 – 12 reps
Taking Things Virtual
Many exercise studios that specialize in things like yoga, Pilates, or barre classes have gone virtual, so members can still enjoy these particular workouts from home. If free workouts are more your thing, a quick internet search will yield plenty of cost-efficient workout classes or several types of 30-day free trial options.
Be sure to check out social media, too, as many personal trainers are going live to bring their audiences plenty of workout routines.6
Life Has Changed, But Your Fitness Doesn’t Have To Suffer
Just because your daily routines have dramatically altered doesn’t mean your body weight or fitness routines have to. The easiest way to ensure that you’re getting up and moving is to commit to a regular workout schedule.
As social distancing rules seem to be in place for the long haul, try to get outside every once in a while, if you’re able. While at-home workouts are easy and convenient, nothing replaces getting out in the fresh air for a walk or quick jog with those in your immediate household (yes, pets count, too). Just make sure to take the necessary precautions.
An exercise routine is one of the smartest things you can do for yourself during this uncertain time. Find the best workout for you and get those muscles pumping and feet moving. You’ll thank yourself for the fitness push later when you get back to the gym.
Learn More:
Sources
1. https://health.gov/news/202004/staying-active-while-social-distancing-questions-and-answers
2. https://www.healthline.com/health/cardio-exercises-at-home
3. https://www.menshealth.com/fitness/a19663988/best-hiit-workouts-jump-rope/
4. https://www.runtastic.com/blog/en/resistance-band-exercises/
5. https://www.self.com/gallery/dumbbell-arm-exercises-triceps
6. https://www.nbcnews.com/know-your-value/feature/social-distancing-can-t-hold-you-back-11-top-notch-ncna1166491
