We are all trying to stay home as much as possible at the moment. The coronavirus must not be allowed to spread any further and we can all do something to help stop it. Yet not only are gyms closed, but running events, marathons, and triathlons are all cancelled as well. That leaves very few options for keeping fit. While we are still allowed to go outside to exercise alone – and we should – it isn’t the same as a structured training routine. Thankfully, we know which exercises you can do at home to stay fit – even if you don’t have any equipment. Just complete our exercises for your home workout. Have fun!
Exercises for your home workout
The exercises below are all ones you can integrate in your home workout easily without any equipment. You can adjust the number of repetitions for each exercise depending on your fitness level. Around 10 to 15 is standard. It is important to take a break of about 60 seconds between each exercise to give your body time to recover.
So let’s get started with your home workout 🙂
You should always start by warming up. Jumping jacks are great for this.
Jumping Jacks
This exercise is one that will probably be familiar to all of us from childhood. Raise your arms at the sides of your body, jumping up and drawing your legs together at the same time. As you lower your arms, your legs open. Once you have done about 30 to 50 of these, you should be warmed up and ready for the next home workout exercise.
Squats
Standing with your legs shoulder-width apart, go down into a squat and back up again. You can bring your arms together in front of you for added stability. It is important to keep your knees and toes pointing slightly outward and to make sure your upper body stays straight.
This exercise works the following muscles: Thighs, lower back, abdominals, and glutes
Lunges
To perform a lunge, take a step forward with your right leg until the knee of your left leg almost touches the ground. Then return to your initial standing position. Now repeat on the other side. Step forward with your left leg until your right knee almost touches the ground. It’s important to keep a straight back while you’re doing this exercise. If you find this too easy, you can make it more difficult by holding identical weights (two bottles of water, for example) in each hand as you do your lunges.
This exercise works the following muscles: Quadriceps, biceps femoris, gluteal muscles
Dips
This exercise is your home chest and shoulder workout. Dips are something you can do virtually anywhere. You can either use a chair or a bench, or even the edge of your couch. Simply place the chair or bench against a wall and, with your back to the wall, support yourself on the chair with your hands and push up. Make sure your elbows are pointing straight behind you and your back is straight.
This exercise works the following muscles: Chest, shoulders, and triceps
Plank
This exercise is a good home workout for your back and you can do it anywhere. Simply place both your forearms on the floor and go up on your tiptoes. Hold this position for as long as you can. The key thing with this exercise is to make sure your elbows are bent at a right angle and your body is tensed.
This exercise works the following muscles: Back, abdominals
Hip Thrusts
You get to lie on a couch for this exercise, too 😉 Only with your upper back, though – or your shoulders, to be more precise. Your upper body should be parallel with the floor and your knees bent at a right angle. Then simply lower your upper body and push it back up again. To make this exercise more difficult, you can either do it with just one leg or place a weight on your lower abdomen.
This exercise works the following muscles: Butt, hip extensors
Push-Ups
This is another exercise that barely needs any explanation but there are several different variations of it. One option is to do them on your couch. Simply place your hands on the edge of the couch, put your feet out behind you, and lower your upper body as far as possible. This variation is particularly good for beginners. Another option is the classic push-up, either on the floor or on a mat. This is one for those of you who are a little more advanced, however. Another variation of the classic push-up involves being on your knees rather than on your toes. This option is particularly popular among women but is no less effective than the classic version 😉
This exercise works the following muscles: Biceps, triceps, back, and your abdominals a little too
Sit-Ups
This exercise is your home abdominal workout – and it’s another absolute classic. Simply lie on your back, bend your legs, and bring your upper body up to your knees. You can do this either with your arms behind your head or with them folded over your chest. Just make sure you don’t pull your head and neck too far forward with your arms. After all, the power should come from your stomach 😉
This exercise works the following muscles: Abdominals
Mountain Climbers
To do this exercise, start in the same position as you would for push-ups. Instead of lowering yourself with your arms, draw your knees up as far as you can toward your chest, one leg at a time. The faster you do this exercise, the more effective it is.
This exercise works the following muscles: Abdominals, legs, butt
Wall Sit
Yes, you do actually need a wall for this exercise – and that’s something we should all have at home 😉 Simply lean your back against the wall and go down into a sitting position. Keep your knees bent at 90 degrees and press your back against the wall. Hold this position for as long as you can.
This exercise works the following muscles: Upper thighs, torso, butt
Often, runners just focus on running and forget their back, arms, and stomach. Yet these are vital for good stability and to prevent injury. That’s why exercises such as these are also essential for runners. Yet even amateur athletes will get their money’s worth with this home workout. Have fun doing the exercises!