What your home workout should look like

It is devastating to see how the second wave of COVID-19 has hit our country-India. A place where there is shortage of oxygen, beds, ventilators, medical supplies and so much more! Experts say that if you survive the next two coming months, you are the future of India. To stand true to this, you need to wear a mask, maintain social distance, sanitise hands and also build immunity. 

How do you build immunity during covid-19 pandemic? We know that everything is shut down, even the gyms and fitness centers. But do you know you can exercise at the comfort of your home without any need of equipment! Yes, there are several fitness centers and coaches offering online fitness training classes that can help build immunity, keep you sane during this time, boost your mood and keep you fit. 

 

In these times of despair when extreme stress cripples your mind, physical activity such as Yoga, meditation, high-intense workout, beginners workout all can keep you distracted. 

 

Home workouts are the key to keep you fit and healthy because:

• It is affordable

• It’s inspiring 

• It’s more comfortable

• It’s the need of the hour 

A one-month home workout plan for the year 2021:

1. You don’t need any gym equipment to perform this workout

2. You can choose your convenient time to perform the workout

 

Points to keep in mind while performing the home workout:

• You need to perform the below mentioned workout plan in a circuit.

• You need to perform each workout for a span of a minute and take 20 seconds break in between each workout.

• This workout must be performed 4 times a week for better results.

• If you want to build muscle strength then try to eat a protein rich diet with every meal. 

• Make sure to wear clothes that are breathable, comfortable and easy to stretch in.

• Consult your doctor if this particular exercise routine is best for your body if you have a pre-medical condition. 

 

Home workout plan:

 

Start with a 2 minute warm up exercise program:

• Start with spot jogging for 1 minute 

• Followed by 20 jumping jacks 

• 20 high knees 

• 1 minute jump rope

 

Are you ready to shed some serious sweat at home! Let’s get you started now. Oh and yes! Don’t forget to sip water in between the workout and also keep a napkin with you to wipe your sweat-off!

 

1. Cross Jack:

 

This exercise is good for beginners as it helps with weight loss and works for the complete body. It also helps to increase metabolism and help burn more calories. 

 

How to do it:

• Stand straight with your feet and shoulder wide open.

• Raise your arms at shoulder length at both sides.

• Jump your feets alternate also crossing your arms in cross  above one another.

• Repeat this for 30 counts. 

 

 

1. Bicycle Crunch:

 

Crunches are perfect for a flat belly and 6 pack ab if you’re aiming for. Cycle crunches are far more effective as it consumes more energy to burn excess fats over your core. 

 

How to do it:

• Lie down on your back and lace your legs in a table top position.

• Place your arms behind your head.

• Now, bring your right knee towards your left elbow while keeping your right leg straight and crunch your stomach.

• Do the same with the opposite leg and hands. 

• Do 30 crunches, each side 15 repetition. 

 

 

 

1. Burpees:

 

Burpees are great for building endurance and losing excess fats. Burpees help to burn more calories. 

 

How to do it:

• Stand straight with shoulder and feet wide apart

• Jump high and come in a plank position.

• Do a push-up in a plank position.

• Now jump back in and stand in the original position.

• Repeat the same for 10 counts. 

 

 

1. Lunges:

 

Lunges work on one side of a body at a time. It helps to burn more calories and fats at the glute muscles. This will help to build better body symmetry. 

 

How to do it:

• Stand straight and take one your right leg in front while your left leg backwards.

• Now bend down while keeping your back straight. You would feel pressure on your glutes and thighs. 

• Repeat the same with the other leg.

• Complete 20 counts, 10 counts on each side. 

 

 

1. Glute Bridge:

 

Glute bridge is yet another effective workout for your glutes muscles and lower body. It also helps to tone your thigh and butts. 

 

How to do it:

• Lie down on your back with your knees bent.

• Keep your knees and feet a little distant from each other.

• Keep your arms on either side in a relaxed position.

• Now, lift your butt, thighs and back without moving your other parts of the body.

• Complete 20 counts 

 

 

1. Spider crawl:

 

This exercise is best as it works for all muscle groups in the body. It is more intense and may increase your heart rate, flexibility and help in weight loss. It targets your core, calves, legs and hamstrings. 

 

How to do it:

• Lie down on your stomach.

• Come in a low-plank position.

• Now, extend your left leg towards your left hand and jump in the opposite position. Repeat the same on the other side. 

• Count 20 reps on each side. 

 

1. Side leg raises:

 

This is the most easy exercise that works on your lower body. It targets inner thighs one at a time. 

 

How to do it:

• Lay down on one side resting your arms on your head. 

• Keep your right arm in a relaxed position on the floor.

• Raise one leg to 90 degree angle at a time. 

• Bring back in the original position.

• Repeat the same on the other side once.

• First complete 20 counts on each side. 

 

 

1. Squats:

 

Squats are perfect exercise to strengthen your core, burn more calories, tone your lower body and build muscle strength.

 

How to do it:

 

• Stand straight with your feet at shoulder distance.

• Now, place your arms ahead or in a relaxed position close to your body.

• Bend down as much as possible pushing your hips backwards and your knees aligned to the feet. 

• Come back in the original position

• Repeat 20 counts

 

 

1. Push-ups:

 

Push-ups are great to build upper body muscle strength. They especially target triceps and shoulders. Pushups are the best exercise to build overall strength. 

 

How to do it (modified push ups):

 

• Lie down your stomach in a low-plank position.

• Place your knees on the ground and keep your hands at chest level.

• Take your body ahead and come down on the floor from your shoulder without moving the body.

• Keep your neck neutral.

• Make sure your elbows are bent inside for the correct form.

• Repeat 20 push-ups reps.

 

1. Plank Hold:

 

A plank hold is great to build core strength and lose belly fats. You can perform this either in a high plank or low plank position. 

 

How to do:

 

• Lie down on your stomach.