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Best Ways to Exercise at Home-Most Engaging Workout with No Injury

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Best ways to exercise at home are essential in our lives more than ever since gym closures are one of the protocols in this quarantine time. However, it should not be an excuse for you to skip exercising. Remember that exercising is one of the things that our body needs to prevent symptoms of coronavirus and other diseases.

The best ways to exercise at home can be in many forms, and there can be various routines you can follow. Still, I will discuss some simple and effective ways to do exercise at home. Since you will do exercise at home, the first thing is to consider suitable the area at your home and the and equipment you will be using. Not to mention your capacity to perform and discipline to strictly follow the schedule of exercises at home is a vital issue to make it a success.

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Yes, it will be inviting for you to sit and enjoy watching Netflix that you almost forgot to move around and exercise even a little bit. The best ways to exercise at home should be on schedule. 

Take it from me; my gym schedule is always Saturday to destress and increase emotional balance and improve healthy hormones. But this time of the pandemic, I almost forgot my schedule of exercising. The result? Well, it was devastating.

But it was not a long term effect since I found some options to do a workout at home. These exercises helped me to overcome anxiety and depression. It builds up positive hormones and prevents me from different diseases. 

So here are the best ways to exercise at home. Aside from it will keep your system up and going, these exercises are free, and you can do it without exposing yourself outside.

Engaging Best Ways to Exercise at Home

Small Equipment

JmpdfjRopdassfIf you are like me and always looking for a workout at home using small equipment, I think you should try these workouts.

In my case, since staying at home is the new norm, I tried aerobic, resistance, and exercises for flexibility.

For aerobic exercises, I use jumping rope since we have a porch where I could hop, skip single footed, side to side, running, big jumps, or swinging the string in reverse.

Then I used some bodyweight, of course, the weight should be compatible with what I could carry out. The weights are not necessary. As long as I feel my heart elevates to a certain level and maintains the intensity.

When using resistance bands with weights can add tension, so it will be harder to move the loads. Dumbbells and kettlebells are the best equipment to do with resistance bands. Doubling the pressure of this equipment will give the weight.

At the end of the best ways to exercise at home is self-massage and stretching. It will improve the flexibility of the body.

Virtual Training

Best-Ways-to-Exercise-at-Home-Most-03Staying indoors is not bad for some people as long as internet connections are around. Now, it is one of the essentials and has many advantages. Like for instance, online workout. I got my routines just by watching videos online that give out options on how to do the best ways to exercise at home. It works for some individuals doing a workout at home before the pandemic. And I know it by now why some people are hooked in workouts at home. For this reason, video tutorials for workouts are useful and easy to follow. There are also plenty of exercises to choose from. 

There are also custom training and nutrition plans that you can adopt coming from a professional trainer. Going to a gym will make a difference for sure, but following the schedule will improve discipline and commitment to workout.

Performing circuits is another option if the equipment is not available. Circuits are workout after another workout with repetitions on each set. It involves the whole body and the core while doing this workout. And as you increase the phasing, the body will feel the pressure and tension will become harder and rising.

Body Workouts with no Equipment

First of all, before doing a workout at home, start with no equipment, make sure that all considerations are checked.

To some individuals in self-isolation, pregnant, or with underlying health conditions, consultation with your doctors is essential beforehand.

You see, to be successful in the best ways to exercise at home, strength and balance exercises are essentials. Muscle strengths are needed to increase repetitions and performance of workouts like yoga, resistance training, and other activities at home.

In this pandemic battle, individuals in isolation at your home should not be a hindrance for you to workout. Instead, it should motivate you to move and perform movements and activities. 

These exercises also improve your health conditions while quarantines are being imposed. The long term effects of the coronavirus cannot be reversed instantly. It will take a long process for the body to process the changes. Well, it is inevitable.

So here are the best ways to exercise at home without using equipment and not injuring yourself.

First is the tricep dips using chairs. 

trcepschrThis workout needs a chair at home. While sitting on the edge of the chair, hold onto it with your hands. Preferably onto the front of the chair and place your feet out in front of you. Make sure to have legs either bent or straighten as long as your elbows are in a 90-degree angle before pushing back up.

Second is the top press-ups using the table.

Other than the chair, you can use the table. The incline press-ups using a table are one of the most natural furniture to use compared to bed, chair, or even a wall. Now, for the table, your hands should be placed on it while your legs are stretched behind you. Please make sure they are straight out nicely. Then lower your weight, but keep your elbow tight to your body and press back up. 

The third is squatting using your room wall.

As I said, plenty of time and things to do inside your home, so using the walls in your room is a thing. So, begin to lean on it and sit against it. Imagine that you are sitting in a chair at a 90-degree angle.

Sharing My Thoughts

The best ways to exercise at home have no real secrets. Every workout and exercise needs discipline and motivation to do the routines correctly. Of course, there are safety measures to be first checked before each workout. 

Cardio Exercises at Home – Your Solution to Lose Some Extra Pounds!

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Cardio exercises at home are the easiest and most accessible way for your daily dose of use. For busy individuals and professionals, doing cardio at home is one way to burn those calories and excess fat away. And we have what it takes for you to experience cardio exercises at home.

Cardio exercises at home

Cardio exercises at home, however, need the discipline to make it right. Making the proper routine daily will give you a full-body workout in no time. Also, you can burn some more calories in your core area than an ordinary workout at the gym. While at home, you will have no excuse to work on your metabolism. Instead, you will begin to consider and completed cardio exercises at home as one of your daily routines.

You will be asking now, what are the kinds of cardio exercises you can do at home. Of course, running is not an option except if you have a treadmill indoor. Well, you can select the movement for the basic cardio exercises at home and consider it doing. You don’t need to have all these for your routine at once. But you can make plan exercises to schedule your workout.

But when time is limited, and you only have less than 30 minutes, you still have a choice to do workouts at home. How does it work for your muscle?

Cardio exercises less than a total of 20 minutes can be performed, believe it or not. All you have to do is follow the following simple steps.

  1. Warm-up using some movements four times
  2. Afterwards, do some primary circuits where you can give one minute, without resting in between of your moves.
  3. Then you can rest for one minute before repeating the primary circuit twice or until you reach your limit.
  4. You can finish each routine with a cool down like yoga.

Now you are wondering what you should do before these exercises?

Do some warm-ups.

In any fitness, warm-ups are essential. It will prepare your body for the intensity of the routines you will perform. There are different kinds of warm-ups that you will find listed here.

The Reverse Lunges

The reverse lunges warm-ups can be done in simple steps.

  1. Your starting position is taking a big step back with your left foot while bending both knees to lower into a lunge position.
  2. While doing this, make sure your right knee is above the ankle but does not go too far beyond your toes.
  3. Then return to the standing position by putting your right big toe in front.
  4. You can repeat this warm-up for 10 times while your chest up the whole time.

 Squats with Arms Overhead

The warm-up in a squat position with your arms overhead can make your body well prepared before your workout for the day. How will you achieve it?

  1. You can start by standing with your feet in a hip-width apart, and your arms are up. Palms are facing each other.
  2. Then bend both knees and shift your hips back like you are sitting in a chair.
  3. Move your shoulder blades down and back.
  4. Afterwards, you can return to your starting position. You can do 10 repetitions.

Plank using Shoulder Touches

Who would have thought that by doing plank positions, you are doing a proper warm-up for your body? In this warm-up, the approach will use planking.

  1. To begin, you will need to make a straight-arm plank position with hands under your shoulders directly. Make sure you form a straight line from neck to feet.
  2. Then touch right hand to left shoulder without moving your hips.
  3. Afterwards, bring your hand back underneath the shoulder while touching your right shoulder with your left hand.
  4. Repeat this 10 times on both sides.

Move to Main Set

After doing some warm-ups, you are now ready for your main set. It is what we call the highlight of your exercises at home. Warm-up, though it starts the heart pumping and your muscles stretched, is not enough to burn calories and make your metabolism faster.

To make this possible, you will need to do some main sets to start your weight loss plan.

Mountain Climbers

Mountain climbers’ main set is a cardio workout that moves your entire body. By following the below steps on how to perform mountain climbers, you will burn the target amount of calories you should do.

  1. For this main set, the starting position is making a plank position while your arms are in straight form with your hands directly below your shoulders. Make sure your body forms a straight line from the neck to your ankles.
  2. Then, you should lift your right foot and put your right knee into the center of your body. While in this position, switch legs from the left knee to the center of your body.
  3. Just make sure that your hips are on the level of your shoulders above your wrists.
  4. You can do this main set for a minute.

Burpees

So how burpees work if you will do it just at home? Well, it is not as complicated as you will imagine.

  1. Your starting position, you are standing with your feet apart in hip-width while bending your both knees, swinging your arms back and high as you can.
  2. Then, put it down softly and bend your knees as fast as you can.
  3. Place your hands on the floor in front of you and jump your feet to get back in your plank position
  4. Now, you can lower your chest in a position to perform a pushup and jump both feet back in and stand.
  5. Then, jump up immediately to repeat as many as possible for a minute.

Squat Jumps

Squatting and jumping at the same time is one of the exercises that will help you burn more calories. So, you can start doing it with these steps.

  1. To begin, you can stand and make your feet apart in hip-width.
  2. Then push your hips back and bend your knees lower just like you are going to leap.
  3. After jumping, you should land carefully to go into a position of squatting down and ready to jump again. If you want to jump higher, you can use your arms.
  4. Do this for a minute.

Skier Jumps

If you want to do some jumping with good speed, then you should try doing a skier jumps. How will you do it?

  1. Your starting position is standing tall, feet, ankles and knees glued together.
  2. Then you can start jumping from side to side with more speed. Make sure your chest is lifted and your landing will be smooth.
  3. You can repeat as many as jumps in one minute.

In this main set, you don’t need to worry about the height of your jump. But what you need to focus on this one is the speed. You will notice the more speed, the more calories you will burn.

After the main set, you will notice your heart is pumping, and you feel like you lose some weight. But before ending your routine exercises, you need to cool down your body.

Finish with a Cool Down

Finish with a Cool Down

Just like you are all set with from warm-up to the main set, you will need to have a cooldown. This part of the workout will make your body, especially your leg, to relax after your cardio exercises at home. You can do the following to finish your workout.

Downward Dog

  1. Start this position with your hands and knees are directly below your shoulders and kneed below your hips. Make sure you spread your fingers wide and tuck your toes under.
  2. Then, start to inhale and lift your knees to press your hips up and toward the ceiling.
  3. Make your heels down to the floor. If you are not comfortable, you can try bending a little to your knees.
  4. After that, you can press your hands firmly into the mad while drawing your shoulder blades down. Make sure you will keep your head between the arms.
  5. Take 5 deep breaths to make you relax.

Cow and Cat

  1. Same starting position, your hands and knees with hands below your shoulders and hips directly.
  2. Then, start to inhale that will lengthen your spine while avoiding your elbows and hips to move. Your spine should move forward to make a right arch to your back.
  3. At the same time, lift your chin, chest and hips upwards to allow your stomach is sinking towards the floor.
  4. Round your spine upwards and release your head towards the floor. But you can do this if you have reached the full arch.
  5. Make this cool down for 5 breaths.

Warrior II

As the last cool-down exercise we have for you, you can start by simply following these steps.

  1. To begin, you will need to stand with your feet wider than your hip-width apart while left toes out and the other toes are slightly inward.
  2. Next, bend your left knee to lower your hips down. As you are in this position, your knees should be above your ankle.
  3. Then extend your arms straight from your shoulders and press outside of the left foot into the mat.
  4. Continue this to make your hips lower while retaining your spine to stay longer.
  5. This cooldown has the best results if you will take 5 deep breaths.

Our Insights for Cardio Exercises at Home

Cardio exercises at home

Indeed, the workout is crucial if you want to give up body fats and burn more calories. The impact of the variations of this exercise will give an impact. But if you have limited time, you can choose an alternate from these exercises at home. It is an excellent way to manage your time, which includes sweating out after a long day or before your day starts.

If you are serious about getting a fabulous body, exercises will not do it alone. At this rate, you will have to work with your diet as well. For instance, your diet should match what your body requires. Eating a balanced and well-planned diet will give off your cravings for sweets and carbs, which can add up to your weight.

So before hitting the gym, you may look into your schedules and your space at home. With it, you can assess if you can do simple sets of training workout yet practical cardio exercises at home.

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