How To Workout At Home


There are lots of reasons why you might need an at-home workout - you can't get to the gym, you're busy with childcare, or you're trying to keep yourself fit while traveling. But with limited space and equipment, it's tough to know where to start.

In this article, we provide 3 fail-safe ways to workout at home. All of which are backed by science and have been designed by athletes. If you're looking to get your blood pumping and endorphins rushing, these workouts have got you covered - no gym needed!

HIIT Workouts: The best short workouts for maximum impact

 HIIT Workouts: The best short workouts for maximum impact

HIIT, AKA "high intensity interval training", is scientifically proven to be the best way to workout in the least amount of time. In fact, we think they are the best full-body workout at home for a beginner. These workouts involve high intensity bursts that are followed by small periods of rest. The bursts of intense cardio are great for heart health and burn up to 30% more calories than regular exercise. The average HIIT workout takes around 25 minutes, so it's ideal for those who are strapped for time.

You can design your own HIIT workouts, mixing and matching different exercises each time to keep it fun and interesting. Before we get into our list of recommended HIIT exercises, let's go through some guidelines for your workout:

  • Pick 4 exercises.
  • Set a timer for 4 minutes for every exercise.
  • Start your timer and do exercise number 1 for 20 seconds. Rest for 10 seconds, then repeat the exercise again for 20 seconds. Continue this process until your 4 minutes are up.
  • After the 4 minutes, take a break for 2 minutes before continuing to the next exercise.

As for the best exercises for a HIIT workout, we'd recommend:

  • Jump squats
  • Jump lunges
  • Push-ups
  • Sit-ups
  • Jumping jacks
  • Ab crunches
  • Pencil jumps
  • Butt kicks
  • Hip circles
  • Planks
  • Heel taps

Bodyweight Circuits: Best for toning up

Bodyweight Circuits: Best for toning up

You don't need a gym full of weights and machines in order to gain muscle and achieve a more toned body! There are loads of exercises out there that use your own bodyweight to strengthen muscles, and when done as circuits - they increase your heart rate and burn calories too.

For a bodyweight circuit that packs a punch, we'd recommend alternating between muscle-building exercises and blood-pumping cardio moves, Design your full-body workout at home by choosing 10 of the following moves:

Strength training exercises:

  • Squats
  • Reverse lunges
  • Ab crunches
  • Plank
  • Tricep dips
  • Glute bridge
  • Walking lunges
  • Bear crawls
  • Heel taps
  • Hip circles

Cardio exercises:

  • Jumping jacks
  • Rope jumps
  • Burpees
  • Jump squats
  • Jump lunges

Yoga: The Best Way to Stay in Shape


Yoga: The Best Way to Stay in Shape

Yoga is an exercise  for self-cultivation and nurturing of the mind, which helps us to achieve harmony and unity of body, mind and spirit. Yoga can help improve people's mental, physical and spiritual abilities, and is helpful for the improvement and integration of body and mind.

Today, yoga has also derived various branches of yoga, such as: Aerial Yoga, Hatha, Ashtanga, Vinyasa and Hot Yoga, etc.

As for the best exercises for a Yoga, we'd recommend:

  • downward-facing dog pose
  • eagle pose
  • pigeon pose
  • cobra pose
  • cat pose
  • cow face pose
  • bridge pose
  • bow pose



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