If you are spending more time indoors over the coming weeks, there is no reason you can’t still stay active.
Nope, there are still no excuses not to squeeze in those workouts! Home workouts are just as effective and worthwhile versus working out in a gym, and for many of them you don’t need any equipment – all you need is a little space and some determination. With that in mind, we have put together some of the best home workouts to keep you active.
Types of home workouts:
- Bodyweight Cardio
- Kettlebell Workout
We all know that exercise is important and beneficial for both mental and physical health. But did you know that as little as 20 minutes a day of moderate exercise, or 10 minutes per day of intense exercise could be enough to maintain a healthy body as long as it is paired with a healthy diet? That doesn’t sound too scary!
Home workouts to try today
Bodyweight cardio exercises combine strength training with an elevated heart rate which can help you to improve your cardiovascular endurance and muscle strength all at once, and as the name suggests, you don’t need any equipment to do them as you use your own body weight.
Exercise 1: Mountain climbers
Start in a high plank position with core tight. Bring left knee towards the left elbow, before returning back to your plank, then lift right knee to right elbow and place it back down with control. Start to speed up until you can feel your heart rate elevating, and continue to alternate as quickly as possible for around 60 seconds without hiking your hips.
Another variation you can try includes a twist. Instead, bring your left knee towards your right elbow, then right knee in toward left elbow.
Exercise 2: Plank toe taps
Again, get into your high plank position and hold your core tight. Take one foot off the floor and tap it to the side, bring it back to centre and repeat on the other side. Continue this for around 60 seconds, doing this as fast as you can.
A similar exercise includes the same alternating legs, but instead of tapping your toes off to each side, alternate knee’s tapping off the floor whilst maintaining your plank formation.
Exercise 3: Skaters
Start standing with feet about a hip-width apart and keep a slight bend in your knees. Jump to the right with your right foot, landing lightly on the ball of right foot and sweeping left foot behind right leg. Don’t put weight on your left foot if you can help it! Immediately jump to the left with left foot, allowing the right foot to sweep behind the left leg. Continue to alternate sides for 60 seconds.
Yoga has a number of benefits, including increased flexibility, strengthened muscle and improved mental wellbeing, plus it can very easily be completed in the comfort of your own home.
Exercise 1: Downward dog through high plank into high cobra
Begin your sequence on all fours, aligning your wrists directly under your shoulders and your knees directly under your hips. Press into your feet, sending your tailbone upwards and straighten your legs. Once in downward dog, take a deep breath to prepare and on the exhale, ripple forwards into a high plank position. As you inhale again, press your hips forwards into a high cobra position and hold. When you are ready, exhale and pull your belly button back towards the spine, sending your tailbone upwards and settle back into your downward facing dog position. Repeat this sequence 4-5 times.
Exercise 2: Warrior 2 with arm reps
Stand with your left foot facing forwards, bending into your left knee and extend your right foot back at a right angle. Reach your arms out in the direction of your legs with palms facing upwards. Curl your arms in so hands tap your shoulders and repeat for 10 reps – if you’d like to make this a little harder, use 1kg weights if you have them to hand, or fill two water bottles with water to create your own homemade weights and complete your reps holding onto these. Make sure to keep a consistent bend into that front leg, sinking lower if you can! Repeat this with the right foot forwards.
Exercise 3: Hold in boat pose
Begin this exercise sat on the floor with legs bent and both feet planted on the ground. Rock slightly back so you can feel your core having to work to hold you in place, and reach your arms straight in front of you to assist your balance. If you feel comfortable in this position, then slowly peel your heels off the floor, and begin to raise your feet. If you are able to, raise your arms over your head, and extend your legs upwards so you are in a v-shape. Hold this for 30 seconds.
Kettlebell workouts are brilliant as they can work your entire body, and you can very easily do these routines at home. If you don't have a kettlebell handy, you could complete these exercises with a regular weight or a large water bottle filled with water to create your own weight.
Exercise 1: The goblet squat
Hold your kettlebell or weight in both hands in front of your chest with your legs about hip width apart. Squat down as low as you can, squeezing your glutes as you slowly stand back up. Make sure you are doing this with control rather than allowing gravity to pull you down. Engage your core and repeat this squat for 15 reps.
Exercise 2: Single arm swing
For this exercise, stand with your feet shoulder width apart and hold the kettlebell by the handle in one hand (or have your weight in one hand). Use this arm to control the kettlebell as you swing it through your legs. Be sure to keep some flexion in your knees as you swing down and then squeeze your glutes and lift your chest as you swing the kettlebell back up. Continue to swing for 15 reps, then repeat with your other arm.
Exercise 3: Front press
Hold the kettlebell by the handle in one hand and lift to shoulder height with a bent elbow. Slowly lift above your head, and bring back to shoulder height with control and repeat 15 times on each arm.
Let’s get moving!
It might take some getting used to, but working out at home is brilliantly convenient and there are no limits on the number of home workouts you can try. If none of these workout routines appeal to you, there are thousands of home workouts online for free. Surf around and find one you like, then give it a go!