5 home workout routines to get fit during the lockdown
If you like me, the worst thing about lockdown is that all gyms are closed! Also, given the latest COVID-19 update, it is highly unlikely that we will be able to pump iron any time soon. Now, before you crawl into bed and get all depressed, I have some hope: You can work at home and get in shape. If you are already fit, a home workout can keep you fit and ensure that you will not lose muscle.
Conventional wisdom tells you that if you want to be fit and ripped, you should lift weights. While this is mostly true,5 home workout routines it does not mean that you have to give up dreaming of what it means to be slim because you cannot go to the gym.
There are many other ways to peel fat and build strength. While results may vary, you can also get a lot more ripped off by doing these optional workouts.
Within a few days of adopting these alternative practices, you will see a difference in your body and energy levels. These workouts will help you become more physically active, burn more fat, and help you move towards your desired body goals.
Bodyweight exercise mostly consists of gym bros scuffs. But you would be surprised how effective they are in the building and preserving muscle.5 home workout routines Calisthenics or calisthenics exercises, which include a variety of macro motor movements — running, standing, grasping, pushing, etc. — often with rhythmic and minimal equipment, so essentially, bodyweight exercises.
Alternative home workouts to stay fit
It is the most natural form of exercise that involves only physical exercises. Calisthenic training can be performed as a stand-alone routine or added to another weight loss, bodybuilding, or fitness workout. It has many advantages and is convenient and can be tailored to beginner, intermediate or advanced trainees. In fact, calisthenics is one of the best ways to develop muscle strength and cardiovascular health.
Exercises to try:
Upper body exercises:
Push-ups and pull-ups. Push-ups work your chest, shoulders, and tricep muscles directly.
Try making changes such as T-push ups, single-arm rises, shoulder tap or clap push-ups. These various forms help to include other muscle groups such as your abdominals, shoulders, and lats. Pull-ups also help strengthen your posterior chain (back muscles).5 home workout routines Various forms can be tried by widening or narrowing your grip. Additional exercises may include planks, included push-ups, star pushups, tricep dips.
Lower body exercises:
Bodyweight squats, glute bridges, single-leg squats, lugs.
Aerobics is a high-intensity activity session in relation to physical activity that makes you sweaty, allows you to breathe harder, and relaxes your heartbeat faster. It strengthens the heart and lungs and trains your cardiovascular system to manage and distribute oxygen throughout your body more quickly and efficiently. Aerobic exercise uses your larger muscle groups, is rhythmic in nature, and can be a great addition to your home workout routine.
Trying to exercise: spot jogging, jumping jack, rope jumping.
Resistance band workouts;
If you think those elastic bands are lame, think again. Resistance bands are an excellent replacement for your weight. The muscles get a good workout when you add external resistance to your movements. 5 home workout routines Resistance bands do just that – depending on the type of band you are using, you can generate resistance from 5 pounds to 40 pounds.
Alternative home workouts to stay fit
If you can’t buy resistance bands right now, you can also use towels to build resistance in your workouts.
Exercises to try: Bands are great for isolation exercises like Bicep Curl and Tricep Extensions, but you can also use them for your back and quads. Do not believe me? Try a resistance band row or squats and lugs.
Pilates is a form of exercise that emphasizes the balanced development of the body through core strength, flexibility, and awareness to support the efficient, graceful movement. It was developed by Joseph Pilates and is also known as the Pilates method.
Like yoga, Pilates focuses on strengthening the body with an emphasis on core strength. It helps in improving general fitness and overall well-being.
It also focuses on posture, balance, flexibility, continuous breath monitoring, and body movements.
Pilates has many exercise forms and some of them also with resistance bands. Resistance bands add to the strength training form of Pilates and, therefore, make Pilates a fairly promising alternative form.
Pilates is a “light on muscle” form of exercise so it does not help passive muscle development. 5 home workout routines But it can help maintain muscle and improve muscle strength and muscle endurance which makes it a great add-on to your lockdown fitness routine.
How can we talk about home workouts and not mention our own home-ground version? Hatha yoga has been around for a long time and is considered a workout for body, mind, and soul. Who wouldn’t want to be like this at the present time?
If all of you have ever seen women and older people go to yoga, you would be surprised to know that yoga can be quite an intense workout.
There are many variations, but the one that will really make you sweat is Power Yoga. This involves adding yoga in rapid succession almost like a superset without a break. You complete a cycle of asanas, take a breath and then, start again.
Asanas to try: Nothing beats Suryanamaskar! It is a series of movements that connect the entire body. Raise it up a notch by speeding up the pace and performing 10 cycles of Suryanamaskar without a break. Yoga is a great way to stretch your muscles and can feel energizing at a time when we are feeling closed.
No matter what form you exercise, remember: “A fully functioning body is a blessing in itself”. Regular workout not only builds a good body but also helps in developing more confidence, discipline, strength, and heart health.