Since gyms and fitness clubs are out of the question during this time of lockdown, people are now faced with the challenge of working out at home sans all the equipment.
We have listed a few simple yet effective no-equipment home exercises that are good for people who have high metabolism rates or those who suffer from slower metabolism. Whether you’re a beginner in Seattle or one who suffers from hypothyroidism in Las Vegas, these easy-to-do home exercises should help keep you fit and active during this time.
6 Simple Home Workouts to Keep You Active and Fit During Lockdown
Bodyweight Squats
Targets: Legs, Glutes
Using purely the weight of your upper body, bodyweight squats are effective calorie burners and muscle builders, especially for beginners.
- Step 1: Stand upright with your feet at shoulder-width apart.
- Step 2: Straighten your arms in front of you. Keep it at shoulder level and parallel to the floor.
- Step 3: Lower your body by bending your knees and bringing your hips back. Keep your torso in an upright position as you go down.
- Step 4: Hold for a moment then go back to the starting position.
Do 3 to 4 sets of 15 to 20 repetitions.
Standard Push-Ups
Targets: Chest, Delts, Arms
Perhaps one of the most common chest and arm exercises, push-ups have several variations that focus on different upper body muscle groups.
- Step 1: Get on the floor with your feet extended and your hands extended on the floor at shoulder’s width. This is your starting position.
- Step 2: Pull yourself as close to the floor as you can without your body touching it. Keep your head and feet aligned as you do this.
- Step 3: Hold for a moment then push yourself back up to the starting position.
Do 3 to 4 sets of 15 to 20 repetitions.
Hip Thrusts
Targets: Abs, Glutes
Hip thrusts are quite helpful in enhancing your strength, power, and speed.
- Step 1: Lie down on your back on the floor.
- Step 2: Put your arms to your sides at a 45-degree angle away from your body.
- Step 3: Tighten your core and keep our tummy as skinny as possible while maintaining your normal breathing.
- Step 4: Keeping your core engaged, squeeze your glutes and raise your hips toward the ceiling. Try to maintain a straight line with your body, from your shoulders up to your knees.
- Step 5: Hold this elevated position for five seconds and bring your body back to its starting position.
Do 3 reps of 10 to 15 repetitions.
Walking Lunges
Targets: Quads, Calves, Glutes
Walking lunges are just a slightly advanced variant to static lunges.
- Step 1: With your feet shoulder-width apart, stand in an upright position with your hands on your hips.
- Step 2: Take a step forward putting all your weight on the leading foot’s heel.
- Step 3: Lower your body by bending the knees as close as you can to the floor without the hind leg touching the ground.
- Step 4: Hold the position for a beat and then bring your body up keeping your upper body in an upright position the entire time.
- Step 5: Do the same thing with the other leg as you “walk” forward as you do each lunge.
Do 3 sets of 10 to 12 repetitions.
Incline Push-Ups
Targets: Chest, Delts, Arms
One of the simpler variants of a push-up that focuses on the back and lower chest more.
- Step 1: The starting position is similar to that of the standard push-up only, you’re leaning on an elevated surface such as a table, a bench, an ottoman, the stairs or against the wall.
- Step 2: Pull yourself as close to the floor as the surface you’re leaning on will allow you. Keep your head and feet aligned as you do this.
- Step 3: Pause for a moment then push yourself back up to the starting position. The higher the elevation, the easier the workout.
- Do 3 to 4 sets of 10 to 15 repetitions.
Standard Planks
Targets: Core Muscles
While there are several variations to this exercise, planks are generally helpful in strengthening the core muscles.
- Step 1: Assume a standard push-up position, with your hands planted on the floor with your arms extended and slightly wider than your shoulders.
- Step 2: Keep your head and your feet in as straight a line as possible. Engage your core muscles throughout this exercise by keeping your body as light as a feather yet as stiff as a board.
- Step 3: Hold this position for a minimum of 20 seconds. You may increase the time as you progress over the next few days.
Do 3 sets with 10 seconds of rest between sets.
Simply because the gyms are closed doesn’t mean you stop working out. Make your time at home a productive and healthy one by keeping yourself active and fit. Eat right, get enough exercise and rest, and take the proper supplementation to strengthen your body and improve your health.
