While we see ourselves still wading through lockdown 3, with gyms and sports centres closed, you’re probably doing all your can to stay active (and sane) inside the house. Maybe you haven’t’ quite got to that stage yet? Maybe you’re looking for a few tips on how to create a routine and get going? Say no more, we’re here to help. Read on for some tips of home workouts, how to target specific areas at home, and most importantly, how to make that home-workout schedule.
How to Make a Workout Schedule at Home
Think about what it is you want to workout, improve, gain or achieve. This could be anything from getting stronger, losing weight, specific muscle focus or simply outdo your personal best in something.
How often do you want to workout? Divide your exercises across the days you want to work out and remember to account for rest days. These are really important for muscle recovery and overall growth.
What is the Best Cardio Workout at Home?
With everyone being different, it’s likely that we all train a little differently too. Whilst some cardio exercises will work for some, others may feel otherwise. Here are some at-home cardio exercises you could try
- HIIT Training - HIIT workouts shift your body from periods of aerobic activity to periods of anaerobic activity. If you’re pushed for time, HIIT is a great option. As little as 20 minutes a day will be a great contribution to your fitness.
- Skipping - While linked to playground games, skipping is a great form of cardio, improving your coordination, boosting your metabolism and providing an effective workout.
- Movement - This could be anything from a run around the block to a few star-jumps. Cardio comes in many forms.
How to Workout Abs at Home
The floor is your friend! You don’t need big weight machines to get the abs of your dreams. Simply find yourself an open spot on the floor and go from there.
- Plank - Arguably the most effective (and strenuous) ab exercise. A 60-second plank can go a long way!
- Sits Ups - Place your feet under the edge of the sofa for support. A few reps of sit ups (and some much-needed discipline!) will do wonders for your abdominal muscles.
- Leg Raises - Working out the lower parts of your abdominal muscles, leg raises aren’t one to miss. Lay on the floor or on the edge of a low table and raise your legs in regular intervals. Try placing your hands under your bum for a bit more support.
How to Workout Your Chest at Home
Again, don’t be disheartened by the lack of machinery in order to build chest muscle. Go back to basics and hit the floor. Drop and give me 20!
- Press Ups - The classic. Assume the plank position and slowly lower your nose to the ground, then a strong push back up. Press-ups will not only contribute to the chest muscles but the arms and shoulders too. It’s a no-brainer!
- Incline Press Ups - The same as above, but this time have your feet on a raised surface, try using a bench or a low table for some increased difficulty in your press-up routine.
How to Workout Your Triceps at Home
We’re doing some great work on our biceps and the muscles on the front of our arms, but don’t forget to add the shape to your arms by training those triceps on the back.
- Tricep Extensions - Use a weight, or even a KitBrix bag filled out to add weight to hold over your head, and slowly raise up and down your back to complete your tricep extensions.
- Dips - Put your arms behind you on a chair or the kitchen counter and lower your body. As you might not have weights, the weight you’re adding is from your body. Now you can tell your friends that you can lift your own bodyweight!