Are you bored of your staticworkout regimen?Then bring in some inclusivity by adding exercises that count from warmup, cardio to flexibility and weight training.
What Should Your Workout At Home Be Inclusive Of To Inaugurate Good Health?
As we know that everything has become home-driven, be it our office workings, grocery shopping, or workout regime because of the ongoing pandemic conditions. Prolonged office hours in bed with blankets and laptops contribute to laziness that hampers our physical fitness. We are more introduced towards our lethargic side by this monotonous routine.
The latest health and fitness tips motivate you to perform a balanced set of exercises at home that brings effectiveness to the whole body. A regular workout regime optimizes good health and makes us stay fit and active the entire day.
There are top workout regimen ideas on social media and youtube videos. It tries to improve the strength, stamina, and immunity of the body. But, the workout should be according to one's own capabilities and strength. Combine a different and dynamic set of exercises that are easy to perform at home. Make your own best workout regimen for a home workout that is powerful and keeps you in shape.
The home workout regime includes a dynamic set of exercises that starts from stretching and goes till the last set of a weight training exercise. Check out the simple form of physical activities that can make your best workout regimen at home and adds enthusiasm to a mundane physical fitness routine.
1. Stretching Exercises- It is essential to bring the body into the movement that brings elasticity and a better range of motions by doing 10-15 minutes of stretching exercises. It slowly increases your heart rate and breathing rate that is vital for any workout. Perform each exercise 20-30 seconds with an interval of 5 seconds and start with:
Jumping Jacks- It is a whole-body exercise that helps in overall weight loss. A set of 500 jumping jacks can burn up to 100 calories in a day. Raise your arms above your head and start jumping on your feet. Jump back to the standing position by reversing the movement.
Walking Knee Hugs- It helps to increase the flexibility of the glutes and balance of the body. Start with a step forward and raise your knee of the opposite leg. Grab your raised knee and pull it towards the chest. Now get onto your toes of your grounded foot and try to tighten the glute of that leg. Now, release the raised leg and step forward by repeating it to another side. Continue doing it in the walking fashion.
Arm Circles- Give some strength to your arms by doing arm circles. It helps in toning the muscles of the shoulder, arms, and upper back. Stand with your feet apart to shoulder width and extend your arms parallel to the floor. Start by moving your arms in circular motions until you feel stretch in your triceps. Move your arms in a clockwise direction 15-20 times and then in the anticlockwise 15-20 times.
2. Cardio Exercises- The workout regime includes different cardio exercises targeting specific areas to burn the fat. It is a workout zone where one can burn maximum calories. One can initiate its cardio with:
Burpees- It is one of the most effective exercises in cardio that targets the overall body for fat reduction. It is a combination of squats, jumps, and pushups. It also targets the chest, legs, and core muscles. One should do 10 repetitions, rest for 30 seconds, and repeat for 5 minutes. Start with basic by standing feet apart to your shoulder width. Get into the squats position and place your hands on the floor. Now, push or step your legs backward and get into the plank position. Afterward, jump your legs forward and return to the squat position and then to a standing position.
Running the Stairs- Another cardio exercise for a home workout is stair running or stepper. It tries to build strength and power in your lower body. You can perform it at your home stairs or can buy an aerobic stepper. Start with a minimum of 10 rounds of stairs with 10 seconds of interval and repeat for 5 minutes. For stepper, go for 100 steps, 10 seconds of rest, and repeat 2-3 times.
3. Weight Training- The top workout regime is incomplete without weight training or strength training exercises. They help to build muscle endurance and make you stronger. With the help of dumbbells, barbells, and resistance bands, one can perform weight training exercises at home.
Squat to Overhead Raise- Start your strength training with squat to overhead raise. It works on the glutes, leg muscles, back, core, and shoulder muscles. Firstly, stand your feet apart wider than your hips and get into the squat position. Add light dumbbells to your arms and raise your arms overhead as you return to the standing position. One can do 8-10 repetitions, 30 seconds rest, and repeat 3 sets.
Dumbbell Shoulder Press- It targets the shoulder and arms muscles along with your core and chest muscles. To do this exercise, stand your feet apart to your shoulder width and get the dumbbells in your hands. Raise your hands to your shoulder level. Also, face your palms forward or towards the body. Raise the dumbbells above your head and extend your arms to the fullest. Hold into the position for 5 seconds and bring the dumbbells back to shoulder height. Repeat it 8-12 times, 20 seconds rest, and 3 sets.
Hip Extension- It works on the hip and leg muscles. Buy a light-to-medium resistance band for this exercise. Loop the band around your ankles and keep your body in a straight line. Start by pulling your left leg back to its maximum and keep it straight as much as possible. One can use a wall or chair for body balance. Now slowly return to the standing position and do 10-12 repetitions. Now switch to the other leg and repeat 10-12 times. Try to complete 2-3 sets each.
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Health and fitness tips prompt you to enjoy exercises that boost your energy levels and make you high-spirited to follow your workout routine. Get your hands or try these exercises that work on different and targeted areas along with whole-body fat burning. However, do not forget to consult your doctor before following any regime in case of injuries.