The pandemic came onto us so suddenly that we had no time to change our minds and adjust to the next step of our life. With the fast force changes in our life, somewhere our normal lifestyle got compromised. Being stuck at home in recent times with your work-from-home schedule, staying active, and motivating yourself to stick to your normal workout routine can be complicated.
While the work-life continues, we’ve just assumed that our personal activities can stay on pause for a while. Workout schedule, gyms, and a lot more have taken a long leave. But spring back to it is not going to take long anymore. Finding an alternative home workout to stay fit is the only way to reach your fitness goal.
Staying active is a major concern these days as they help our bodies to boost metabolism, releases stress, and give a very calm feeling. Home workouts can help you get better easily now. All that is required is consistency and hard work. With such a busy schedule in today’s life, we find it really difficult to make time for a small fitness routine. But if the workout is important for you then get on with a good fitness schedule as beginners with the help of a few home workouts.
People who go to the gym to destress themselves and give rid of the build-up negative emotions are not able to get the same regular workout experience in the current situation. Few people are fortunate to have electronic equipment for exercise like treadmills, bicycles. But many people do not have access to these types of equipment at home so, planning a proper home workout and being consistent on it can help you to stay on track.
Here are some tips to keep fit when you’re stuck indoors with home exercises you can do during lockdown.
First thing’s first, motivate yourself to plan your workout schedule and your reason for it.
- Motivation is the one thing we all struggle with. What is most important is that we keep aside our superficial reasons and clarify the actual cause of our workouts.
- Change your mind to develop a fitness goal that can keep you going on when you find it hard.
- Developing your workout is the primary element of any workout routine whatever your current situation.
- Set a sensible target focusing on the activities that you enjoy. We are more likely to continue our home workouts plan if the duration is shorter
- Don’t forget to celebrate your little success and reward yourself.
- Lastly, prioritize your workout session and stick with it.
Sparing some time and including exercise in your daily schedule just like your other meetings and appointments can get you the sense of performing the left task and help you to execute your task.
How can you perform no equipment home workout?
It might sound strange but a lot can be obtained without any equipment. A lot of fun small activities can be done to keep you be regular, active and, stay fit. Monitor your progress via mobile apps where you can set your workout difficulty and gradually increase the level of difficulty. You can do walking at home to get some movement throughout the day.
Strength training is also very beneficial once you’ve crossed your beginner level. They help to lose calories faster and keep your stamina intact which being stuck at home with no gym.
Never forget to fit in a short warm-up routine before starting with your daily workouts and squeeze in some good old stretching to get your muscles working.
Here are some of the daily home workouts to stay fit:
Perform each of these workouts for 30 seconds to 1 minute each before heading to the next workout.
- Stand straight facings forward.
- Stretch your arms on both sides, and spread your legs wide apart or somewhat wider.
- Extend your hand forward in front of you to maintain your balance.
- Pivot your hips back in a half-chair position.
- As your lower body bends, keep looking forward.
- Lower your thighs as much as possible while pressing your butt weight into your heels and keeping your knee over your ankle.
- Keep your body tight and push your heels to bring you back to the standing position.
- Do these squats 10-15 times in the beginning.
2. Glute bridge
- Lie down on the mat.
- Bend your knee with your feet flat on the floor.
- Place your feet hip-width apart facing away from you.
- Gently exhale and lift your abdomen and forming a bridge.
- Avoid pushing your hips too high and maintain the bridge pose for 15-20 seconds.
- Slowly bring back your lower back and inhale.
- To take it to a higher level, try lifting up one leg while you hold your position.
3. Reverse lunges
- Stand straight with your feet width apart
- Hands at your sides or your hips however you feel comfortable. Take a large step back from your right foot and land with your knee and keep your heel up.
- Lower the back leg straight down until it’s close to the ground, now make sure to create a 90-degree angle in the front leg.
- Next push through your right heel and front foot to return to standing posture and bring your right foot back lining with your left foot.
- Follow the same steps for the left side.
- If you want a higher impact, try using weights.
4. Tricep dips
- Take a chair, place your palms with fingers forward on the edge of a chair and walk your feet out to a 45-degree angle.
- If not chair, try to sit on the ground and do the same.
- Keeping your knees soft and firm in your core and make sure it is engaged.
- Slowly bend your knees, while bending elbows backward.
- Return to starting position.
- Lie with face down on the mat
- Place your hands directly under your shoulders with your wrist and elbow touching the mat.
- Keep them slightly wider than shoulder-width apart
- Ground your toes into the floor and squeeze your butt.
- To maintain the position, balance your neck.
- Make sure your head is in line with your back.
- Hold on to the position for 30 seconds as a beginner and as you get more comfortable increase your plank time.
6. Push-up Variation:
- Get down to push-up position.
- Make sure your hands are stretched firmly.
- Do one push-up followed by touching your shoulder with the opposite hand.
- Alternate these, and do for about 30 seconds.
Working out indoors can help you in ways that can be hard to think about. In the beginning, it feels hard to carry on but once you gain your pace there is no stopping you. Make the best effort to alternate these with some relaxing cool-down workouts or try to fit in some yoga poses occasionally to change your course of workout and give a little change. These home workouts to stay fit can get you started in no time and help you reach your fitness goal.