Greetings everyone. Today it’s all going to be about easy home workout techniques but before that, check out the story that led us to write this blog in the first place. Bryan is a fellow colleague of ours and this is his story.
If you’re in a similar predicament like Bryan we guarantee you’ve asked yourself this exact question. That is of course if you’re sagging out like Bryans tummy (Sorry Bryan!). The answer to Bryans question is: You don’t need extra time for the gym to stay healthy.
The truth is gym doesn’t have to be your only form of physical activity. To aid you we have put together easy home workout techniques. However, before we get to it let’s find out what WHO thinks about physical activity in general.
WHO advice on being active
It doesn’t matter what your favourite activity is as long as it keeps you in movement. In reality not working out at all is not as bad as staying sedentary. In the modern work culture that is all people do the entire day. World Health Organisation (WHO) recommends finding suitable activities to perform throughout the day that force you to use your muscles and stretch your ligaments. For this purpose WHO recommends the following:
1. Follow an online exercise class
The average person rarely has a clear concept of a well-designed exercise routine. This makes exercising hard. To avoid this WHO recommends that individuals instead of working on a random routine should follow a fitness program that takes viewers by the hand through the world of fitness. However this could easily be substituted with the home workout techniques we’ll cover here.
Even if you don’t have the time or space walking is a good cardio activity if you do it the right way. If a walk through the street is all you can manage then go for it. A little is always better than none. Take a walk to clear your head and stretch your legs. If you’re in a healthy mindset you might just want to extend the walk the next time you can.
3. Stand up
Moving is good. Humans are meant to move around and sitting at the work desk is the exact opposite of our biology. So consciously avoid sitting for more than 30 minutes at a time. Set a reminder if you need, but get your bottom off the chair and throw a few punches and kicks in the air. This will get your blood and lymph flowing throughout your body. Walk around even if in circles to clear the toxins that have built up in your back and thigh muscles, refreshing your muscles and nerves.
Maintaining physical health is near impossible if you’re facing impairment on a mental level. Too much stress and anxiety drains your body without even lifting a finger so mental stability is important. In these difficult times it is important to take a pause and a deep breath. Meditation and Yoga are also good ways to maintain mental clarity and relax your muscles before doing any extensive workout.
10 Easy Home Workout Techniques
Here we feature 10 easy home workout techniques. All you will need for these home workout techniques is a floor mat and nothing else. Remember to stretch out before starting any physical activity. This helps increase blood flow and reduces the chances of injury. Without further adieu let us get started on workouts you can do at home.
1. High Knees
High Knees is a cardio intense workout meant to be fast paced. It focuses on your core and leg muscles, raising heart rate and blood flow across the body. To do a proper rep of high knees, you need to stand up straight. Then spread your legs so that your heels are a foot apart. Now, raise one leg up so your knee rises up to your belly. Repeat with the other leg and continue alternating at a moderate pace at first. Within 5-10 reps you will feel tension build in your abdomen and leg muscles.
2. Low plank to high plank
When it comes to no-equipment exercising there are very few that are as effective as the Plank. This exercise focuses on all core muscles and even hip and shoulder muscles making it an all body exercise. Among the many variations of plank exercise we have chosen 3 to feature here. From these variations, you can combine 2 to make a low plank to high plank transition.
To do a rep of this lie down with your nose on the ground. Then raise your body using your arms while keeping your back as straight as possible and only your toes touching the floor. When you open your arms completely you are in the high plank position.
Hold this position for 10 seconds, slowly come down flexing your elbows to support your body with your forearm instead of your palms. Keep your back straight just like in the high plank position. Now you are in the low plank position. Hold this position for ten seconds before going back to the high plank and repeat in cycles of 5 or 10.
3. Half Burpees
Half burpees are the easier counterpart of full burpees. This workout acts as a platform for you to achieve the full burpee and isn’t for building large amounts of strength. Rather this movement builds your quadriceps and core endurance along with aerobic fitness.
To do a half burpee start with a high plank. Then quickly bend your knees to bring them close to your abdomen with your palms fixed on the ground. Hold this position for one second before returning to the high plank position. If you’re trying this for the first time do one leg at time so you don’t hurt yourself.
4. Toe Touches
Among home exercises for losing weight, toe touches are the most basic yet efficient. The standard toe touch is one of the classic warm-up workouts that stretch the hamstrings and the four muscle groups in the back of your thigh. However, you can target other muscle groups as well by trying different variations depending on your needs.
To do a rep of toe touch, stand up with your back straight. Breathe in and then use your waist to bend over and reach your big toe with your fingers. The crucial part here is to keep your knees straight so that your thigh muscles get stretched. Move back up to the standing position while exhaling and repeat as many times possible.
5. Squat Jumps
Squat jumps are the demanding cousin of the regular squats that focus on your glutes, lower abs, and leg muscles. To do a rep of squat jumps or jump squats whichever you call it, start by standing with your back straight and your feet shoulder-length apart. Then squat down by bending your knees and pushing your butt outwards and your palms together. Now push off from the ground into the air with your legs and drop your arms. When landing back remember to squat land and not land with your legs straight. This helps avoid impact injury to knees and spine.
6. Side Plank
This is our third variation of the plank that focuses on your side-abs or obliques. Side plank follows the basic principle as other variations, using your legs, waist and arms. To start, lie down on the ground on your side. Then use your arm to raise your body keeping your back and knees straight. Hold this position for ten seconds before switching to the other side of your body.
7. Alternate Lunges
Alternate lunges is an all body workout that strengthens your hips, legs and back while improving mobility and stability. To start, first stand up with your back straight and legs spread at shoulder length. Next, stretch one leg forward while keeping the other in place. You should end your knees on the stationary leg while luning out. As soon as you reach your maximum stretch retract and come back to the standing position. Repeat the whole process with your other leg.
8. Jumping Jack
Jumping jacks fall under the broad class of Plyometrics. It is a combination of aerobic exercise and resistance workout. Jumping jack works your lungs, muscles and heart all at the same time. To do a rep of jumping jacks stand up with your back and knees straight. The hop off your feet and spread your feet apart when landing.
You also need to raise your arms to the top of your head simultaneously when you reach the top of your hopping height. When landing on the floor put your arms down as your feet land on the ground. Without pausing, immediately hop off the ground and land with your feet in the starting position. Repeat for a set number of times and control your breathing to even out your stress level.
9. Hip thrust
Hip thrust is a strength, speed, and power building workout. This particular workout fully extends the hips, and in the process, builds strength and power in the glutes. To perform a hip thrust, lie down on the ground and bend your knees so that your ankles are near your buttocks. Now, while keeping your shoulders and head on the ground lift up your waist and buttocks off the ground using your legs and your hip muscles. Hold this position for ten seconds before returning to the resting position.
10. Butt Kicks
Butt kicks are one of the most basic cardio exercises available. It focuses your core, hip and thigh muscles. To do a rep of butt kick start by standing up with your back straight. Now bend one leg backward so that your ankle touches your butt completing a kick on your own butt. Then quickly switch to the other leg and touch the new ankle to your butt. You can repeat 3 sets of 15 if you are not significantly overweight. However, some will find touching the ankle to your butt part difficult at first so take your time to loosen your leg muscle before getting ripped.
How much exercise do you need?
Most health and fitness experts recommend a cumulative 150 hours of activity every week. That makes it about 30 minutes of movement, 5 times per week. You can chunk it up into 10 or 15-minute sessions instead of toiling for half an hour straight. Experts claim this in turn is a more beneficial approach for novices who do not get much physical activity to begin with.
Staying motivated to exercise
Unlike your favourite hobby that has some intrinsic pleasure which motivates you, exercising is simply quite boring for the average person. Even in the best of times people have difficulty focusing on exercising. Here are 3 tips to help you stay motivated about your health in these challenging times.
Check out our blog on 12 things you can do to improve your life: Make your life better to find that motivation.
Blueprint a Home Exercise Routine
This involves making a plan that you stick to no matter what. Think of it just like your office routine. When you put it on your to-do list you automatically pass the first step of commitment. When it’s time drop everything and only focus on your routine. Here a categorised plan makes all the difference.
If you have 15 minutes to workout you can’t really think about what are the routines you should do, so prepare your weekly workout plan in advance. Instead of stressing the same set of muscles every day alternate between target areas throughout the week. This will eradicate boredom while also giving your muscles time to recover.
Diet is equally important for getting in shape. Check out our blog on 7 Steps to Create Your Own Fitness and Diet Plan.
Put it out there
Peer pressure is by far the best motivator perhaps only second to life threatening situations. If you want to stick to your workout regime it is recommended you find some buddies that are on the same physical level you are, and share your fitness goals with them. When you talk about your plan, you revisit the parts of your brain involved with it making it easier for you to slip into your workout mode.
If you are alone then social media is your best friend. Post your workout sessions or routines, you could even share videos of achieving a fitness goal. Your posts might just motivate someone in your network and their positive feedback will motivate you to post (and workout) more.
The human reward psychology is perhaps the best internal motivator and the best part is it’s programmable. Daily routine workouts initially do not feel very rewarding with aching muscles and profuse sweating. However that is not the workout itself but rather your outlook on it.
To counter this you can mentally associate working out with any number of positive rewards depending on your liking. Doesn’t matter what the reward is, as long as you feel fulfilled. It could be anything from a bubble bath to a casual chat with a friend. The point is to associate positive activities with your routine so that your mind thinks of exercise in a more enthusiastic way.
Workouts at home have been around for nearly 5 decades. Easy home workout techniques help you not only maintain physical health but also have a profound impact on mental well-being as well. It’s clear that home exercises are the next best thing to spending hours and pounds at the gym. So what are you waiting for? Start your mastering these home workout techniques today for a healthier lifestyle.
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