Simple At-Home Workouts To Stay In Shape

Life can get busy and often we tend to forget about taking care of our health. A lot of people prefer at-home workouts, purchasing home gym equipment's and relying more than ever on a fitness coach. Getting a good workout in the comfort of your home, even if you don’t have a dedicated workout space or fancy machine is possible. In fact, you don't actually need any props, although a few small dumbbells can come in handy. 

When it comes to fitness, it is not necessary to go out. You can accomplish many without leaving the house.

These are the benefits of working out at home:

1. The workout from home is comfortable because it is your space

Walking into the gym with unfamiliar faces can be daunting. It is totally normal to feel out of space. So why not just be home and workout in your comfortable space and at your own pace. 

2. Availability of exercise equipment is never an issue

If you workout in a gym, you probably waste a lot of time waiting for equipment. One of the major advantages of working out at home is that you never have to wait for equipment and the whole space is yours. 

3. The workout environment will always be comfortable

At home, you can do it your way. Your music, ambiance, the activities, and many things. You can also close the door to block out all the distractions which you can't do in the gym. 

4. Germs and hygiene are not a concern

Exercise generally involves sweat, and sweat doesn’t stay between the lines. It drips and spatters, potentially contaminating everything it touches with bacteria and germs. If you want to work out without catching the flu or coming down with a cold, the gym isn’t the best place to accomplish your fitness goals. While sweat will still be a factor when you work out at home, you will only need to worry about your sweat. This makes it far more sanitary and less likely to gross you out.

Here are some at-home workouts with a daily workout plan:

1. Circuit training

Circuit training pumps up your heart rate and builds strength in a short amount of time. For an at-home circuit, choose three to four cardio exercises like jumping jacks, jogging in place, step-ups, mountain climbers, burpees, and jumping rope. Then choose three strength training exercises like pushups, planks, abdominal crunches, tricep dips, wall sits, lunges, and squats. Alternate between cardio and strength training exercises. Do 30-second bursts of each for 3 to 4 minutes. Repeat this circuit two to three times. 

2. Jumping rope

Jumping rope burns calories, elevates your heart rate, and improves coordination, muscle elasticity, and brain function. Also, it's fun, easy, and takes up very little space. After a short warmup, 30-second intervals of jumps is good, followed by 15 to 30 seconds of rest. Bump up the time as you get better. Cool down with calf and quadriceps stretches.

3. Squats

2-3 sets of squats, working up to more repetitions and sets. Stand up straight with your feet shoulder-width apart and your hands on your thighs. Hinge forward at your hips and bend your knees to lower your buttocks toward the floor as if sitting down in a chair, while resting your hands on your thighs. Stop with your buttocks above knee level. Return to the starting position. This is one rep.

4. Climb stairs

Got stairs at your home? Include this in your workout. Climbing stairs workout is about as simple as it gets. Start with a few minutes and then work your way up to longer stairs as you feel stronger. 

5. Walk, run or bike outside

Challenge yourself to walk, run, or even bike for a certain number of minutes or miles. If you are already a fitness buff, try running based HIIT workout. 

6. Utilize items around your house as exercise equipment

Run up and down your basement stairs, use a chair for triceps dips, or grab cans of soup or a gallon of water as a weight. Even jumping over a shoebox a few times can be a quick burst of cardio. 

So, are home workouts effective? The answer is YES. Provided you are ready to put in some time and effort, it can be as effective as a gym workout. It all depends on the individual, some people prefer to see others working out to find motivation and you know that if they did not make the effort to go to the gym, then they would not bother carrying out any exercises at home also.

However, for others the prospect of going to the gym is daunting and so exercising in their comfort zone is much more appealing. 

Fitness does not require a gym or special skill. A person can do simple things in or around the home to get some exercise. A daily commitment to the movement, stretching, and any physical activity that feels physically and mentally good can help people stay active and fit even if quarantine lasts for several months.