It may seem as though your fitness journey has hit a snag since gyms and health clubs are closed. You can still work out at home if you follow a good diet and stay consistent, even when gyms and health clubs are closed. While you’re locked away in your homes, you can still get fit and strong. In the midst of the pandemic, at-home workouts are also the best way to keep your immunity up use shilajit and boost your stamina.
Here are some home workout exercises suitable for all fitness levels.
Strength-building exercises you can do at home
There are certain workout routines you can follow at home to kickstart your fitness journey. All you need is these four variations to kickstart your fitness journey before moving into intermediate and advanced levels:
The push-up
As you hold a plank position, make sure your weight is evenly distributed on your hands and feet. You can bend your knees to touch the ground if you want to, without shifting your weight. Then, as you bend your elbows, lower your upper body to the floor and then push yourself back up. It is one of the best exercises for home strength training.
As gyms and health clubs close, your fitness journey may seem rocky. In the midst of a pandemic, working out at home is just as effective, if you include the right diet and stay consistent. You can still build strength and fitness levels while locked in your homes. Exercises at home are also the best way to keep your immunity up.
Read on for some home workout exercises that are suitable for all fitness levels.
Beginners’ Guide
- Begin by touching the floor with your knees.
- Every set should consist of 8-10 repetitions.
- Each set should be performed three times.
Intermediate
- Each set should consist of 10-12 repetitions.
- Bring your body closer to the ground by lowering your body.
- Each set should be performed three times.
- A level for advanced students
- Each session should consist of three sets of 20 repetitions
Hold the position for 3 counts before returning to the starting position after you lower your body
The squat
To practice this exercise at home, stand with your feet hip-width apart. Lower your hips as if you are sitting in a chair – allowing the weight to remain on the heels – and go down until your knees make a 90-degree angle while keeping your knee in line with your ankles. Press up through the thighs to return to the beginning stance. If just starting out with at-home workouts, a chair can be used for extra support. As you move downward, stop before reaching the seat of it and then lift back up to the commencement position.
Beginners’ Guide
- To correct your posture, sit on a chair or lean against a wall.
- Each set should consist of 8-10 repetitions.
- Each session should consist of three sets.
Intermediate
- Each set should consist of 10-12 repetitions.
- Each session should consist of three sets.
- Strengthen your muscles by wrapping a resistance band around your thighs.
- You can also combine strength and cardio by adding a jump between each squat.
- This is for advanced students
- Each set should consist of 20 repetitions.
- Each session should consist of three sets.
To add resistance, hold light weights overhead or on your shoulders. You can use dumbbells or even filled water bottles.
The lunge
Standing with your feet together is the best way to perform lunges at home. Step back with your right leg until your legs are about 3 feet apart. Lower your hips until your knees are at a 90-degree angle and push back up through your thighs. Repeat the exercise on the other side, keeping your weight in the center.
Beginners’ Guide
- Complete 8-10 repetitions on one leg and then switch sides.
- Maintain balance by leaning against a wall or a chair.
- Each session should consist of three sets.
Intermediate
Try alternating between the legs or doing plyometric lunges. This means that you step back, perform the lunge, and then take the leg back to the starting position. These variations give you better results with your home workouts.
- Perform 10-15 repetitions on each side.
- Each session should consist of three sets.
- This is for advanced students
- In between each lunge, add a lightweight overhead or a jump.
- Perform 20 repetitions on each side
- Each session should consist of three sets
The planks
Doing planks is an excellent part of your at-home workouts. Bear the weight of your body on your hands and feet, ensuring that there is no arch or curve in the back while keeping your knees lifted off the ground. Maintain a straight posture, like a wooden board, as you evenly distribute body weight between your hands and legs. Hold the position for a few seconds before slowly lowering your body to the ground when finished. This highly effective form of strength training builds an unbreakable core and fortifies your back, arms, and legs.
As gyms and health clubs close, your fitness journey may seem rocky. In the midst of a pandemic, working out at home is just as effective, if you include the right diet and stay consistent. You can still build strength and fitness levels while locked in your homes. Exercises at home are also the best way to keep your immunity up.
Read on for some home workout exercises that are suitable for all fitness levels.
Beginners’ Guide
For 30 seconds, hold the plank.
Intermediate
- Hold the plank for 45 seconds to 1 minute
- Levels 2 and 3
- Keep holding the plank until you can no longer hold it.
In conclusion
In order to maintain your overall health and stay fit, you can practice these at-home workouts. You can add several variations to the exercises mentioned above. However, consult an expert for the correct posture and the most appropriate variation for your body. A professional can help you create a customized plan for full-body workouts at home as well as help you avoid potential injuries.
As gyms and health clubs close, your fitness journey may seem rocky. In the midst of a pandemic, working out at home is just as effective, if you include the right diet and stay consistent. You can still build strength and fitness levels while locked in your homes. Exercises at home are also the best way to keep your immunity up.
Read on for some home workout exercises that are suitable for all fitness levels.
Continue reading: The Role of Stretching Exercises in Reducing Muscle Spasms
