Introduction
In this fast-moving world, It’s hard to find time to take care of our fitness is a big challenge.
After the pandemic, there is a massive demand for home workouts because it makes fitness more accessible and convenient than ever.
It doesn’t matter if you have limited money or do not want to go to the gym. You can make your own fitness space at home; a home workout is very effective as a gym workout.
Today’s article will give you a practical guide about choosing a home workout, which requires less equipment, and anybody can do that.
Tips To Start Home Workout:
Set Your Goals:
Starting a fitness journey without a realistic goal can make it difficult for you to achieve desired results. You have first to define your objectives.
It doesn’t matter whether your goal is to improve your heart health, gain strength, increase flexibility, weight loss or want to do all.
Clear fitness goals can uplift the effectiveness of your home workout and make it easier for you to get better results.
Warmup:
Before starting any workout, It’s vital to do warmup sessions. Engaging in a good warmup session can boost your heart rate, enhance blood circulation in your muscles, and lower the risk of injury.
It also readies your body for any physical activity ahead. An ideal warmup session should be around 5-10 minutes, including stretching exercises such as arm circles, leg swings, and hip rotations.
Moreover, you can also do light cardio jogging in place, jumping jacks, high knees or any other exercise that can increase your body temperature and activate your muscles.
Best Home Workout Exercises:
Cardiovascular Exercise
There are some exercises which can boost your heart health, burn calories and build your strength, but you know what’s the best part about these exercises?
You can follow these workouts at home without any significant equipment. Below are some examples of cardiovascular exercises.
Jumping rope:
It is one of the best exercises you can do for your heart, and it will also enhance your coordination with your mind and make you more flexible.
You can start with 4-5 minutes of jumping rope before a workout and gradually increase the duration after your fitness level improves.
High knees:
Stand straight and lift your knees as much as you can. It can strengthen your leg muscles, core and uplift your heart rate.
You should perform this exercise for at least 3-4 minutes with 30-sec rest and repeat the cycle.
Burpees:
Burpees are the best exercise that combines squats, plank, pushups, and squat jumps.
This exercise targets many muscles, including shoulders, buttocks, legs, hips, arms and chest. At least do 8-10 reps in each set of this exercise; take 30-40 sec rest and repeat the cycle.
Strength Training:
Muscle strength is vital for our daily activities; It also improves your digestion and energy levels, enhances bone health and gives you a toned physique.
You can quickly build your strength by doing home workouts with the help of minimal equipment to target many muscles at once. Add the below workouts to your home workout routine to build muscle strength.
Bodyweight squats:
It can train your lower body which includes hamstrings, glutes and quadriceps.
This type of bodyweight workout is required less space and helps you to build lower body strength. Do 15-20 reps in each set and repeat the workout cycle.
Pushups:
Most popular and trusted exercise and is performed by almost everyone in the gym. It can build your chest, shoulders, triceps and core muscles.
You only need a little space to perform this exercise. Do pushups with the correct form and build your upper body strength as much as possible.
Plank:
It is the best exercise to build your core and arm strength. Aim to hold a plank position for at least 40 sec to 1 min and increase it gradually.
Increase your time after every cycle and repeat this cycle 4-5 times. It will build your core, abdominals, obliques and lower back.
Core Exercises
A strong core is the dream of every fitness lover. It is vital for maintaining a good posture and reducing the risk of injuries.
Below are a few exercises that you can do to get a strong core.
Bicycle crunches:
This exercise can build your midsection. It can engage your abdominal muscles, primarily the rectus abdominis and obliques; you must do 15-20 reps from each leg 4-5 times to get a strong midsection.
Russian twists:
Add this exercise to train your obliques, shoulders, hip flexors, core and upper back muscles.
You should do 15-20 reps from each side in 4-5 sets to maximize this exercise’s benefits.
After Home Workout Tips:
Cool Down and Stretch:
After completing your workout session, you need to bring your heart rate to the average level and give time to your body for recovery with the help of a stretching routine.
Give 10-15 minutes to do static stretching by focusing on the muscles which you break during a workout—holding each stretch for at least 20-30 seconds to reduce muscle tightness and stiffness.
