There are many reasons you may want to avoid the gym. With the recent coronavirus pandemic, many people are concerned about going to the gym. Some people simply want to maintain an exercise regimen in spite of the limited ability to travel outside their homes. To that interest, here’s how to exercise indoors.
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What’s trickier is figuring out what to do.
- How do you set up an effective home workout?
- What do you do if you don’t have much equipment or space?
The following points take you through a variety of choices for exercising at home, whether you have nothing but your own body and a pair of shoes or a workout room tricked out with every piece of equipment imaginable.
Body Weight | Cardiovascular Routine
The simplest way to work out at home is to use your own body. There’s a variety of effective body weight exercises that can help you build strength, endurance and burn calories. And by circuit training, you keep your heart rate up, burn calories and get the most out of your routine.
We have assembled a short 5-pointer regimen for people who want to work on their endurance.
- Choose your workout — Cardio, strength training or a mixture of both
- Choose 10 different exercises — For cardio, focus on exercises with different levels of intensity. For example, you might alternate a high-intensity exercise (such as jumping jacks or burpees) with an easier move (such as marching in place). For strength training, choose pushes, pulls, front-of-leg, back-of-leg, and core movements, such as squats, lunges, push ups, and dips. Exercise ideas: Step by Step Cardio Exercises, Step by Step Bodyweight Exercises
- Choose the length of each exercise — Beginners might start with 10-30 seconds or 8-16 reps, while intermediate or advanced exercisers might go for 60-90 seconds or 20 or more reps
- Get Ready — Set up a timer or use a stopwatch, turn on some music or your favorite TV show and start with a warm-up
- The Workout — Do 1 circuit if you’re a beginner or short on time. Do 2-5 circuits for a more intense workout
Recommended Tact For Endurance | No Equipment | How To Exercise Indoors
Sample Cardio Circuit Workout (No Equipment)
- 1 min: March in place — Lift the knees high and swing the arms
- (Mix it up)1 min: Jog in place, pushing the arms overhead
- 1 min: High knees
- (Watch on YouTube for clarity)1 min: Slow, controlled Plyo-jacks
- 1 min: Regular jumping jacks
- (Practice!)1 min: March in place
- 1 min: Skaters
- (Not recommended unless nearby)1 min: Mountain climbers
- 1 min: High knees
- 1 min: March in place
Sample Strength Circuit Training (No equipment)
- 1 min: March in place to warm up
- Squats — 20 reps
- Reverse lunges — 12 reps on each leg
- Pushups (on the knees or toes) — 10-12 reps
- Dips — 10-12 reps
- Walking lunge with arms overhead — 10-12 reps
- Lateral leg lifts
- Glute bridge
- Back extensions
Popular Home Workout Video Lists | Global Rankings
Great Circuit Training Videos: Paul Katami’s Hollywood Bootcamp 4×4, Michelle Dozois’ Peak 10 More Cardio Strength, and Cathe Friedrich’s Circuit Max.
Best for Seniors: Jane Fonda’s Prime Time Firm and Burn, The Kettlebell Boomer Workout
Online Workout Routines | How To Exercise Indoors
The Internet may be your favorite way to waste time, but it also offers a wealth of resources for home exercisers. Not all content is created equal on the World Wide Web but, if you know where to look, you can find almost everything you need to know about exercise:
- How to set up a home gym
- Create your own exercise program
- Learn the basics of cardio, strength training
- How to get in shape with exercise
You can start right here with some of the many free workouts available online:
- 10-Minute Home Circuit Workout
- 30-Minute Total Body Strength Workout
- Workout Center: Abs & Circuit Training
- Chest, Shoulders, and Arms Workout
- Back & Biceps Workout
- Lower Body & Core Strength Workout
- Total Body Home Workout With Dumbbells
- Yoga Workout With an Exercise Ball
- Staircase Workout
- Bosu Ball Total Body Workout
- Advanced Total Body Workout
- Advanced Cardio & Strength Workout
Well, there you have it folks! This was all about how to exercise indoors. We’ll be updating this article on a regular basis, so watch this space for more updates!
Good luck. Leave a comment in the section provided below if you have any questions!