Hyderabad (Telangana): Gyms closed? No equipment? still want to sweat, No problem. We have got you covered with the no equipment home workout. All these moves you can do, in the comfort of your living room or garden, without any fancy gadgets.
Sure, you can go to the gym and hop on the treadmill for 45 minutes or you can put on your sneakers and head outside for a long run to make your heart beat faster and burn calories. But, remember right now the mantra to stay healthy is to stay indoors, Therefore, from our Fitness expert Rohan Majumdar we have planned some at-home workouts for you:
The workout
If you are opting for the high impact, strength- increasing moves, do each exercise below in sets of 3, for at least 30 seconds with 30 seconds rest between sets and, 60 seconds between exercises. The best part is the more you practice, the less you will go for rest.
Mountain climbers (Running planks)
Target Area: Whole body, especially arms, shoulder, quads, and core
Difficulty level: Beginner
How to Do: Climbing a mountain is a daunting task, what if your floor works as a mountain? That's the concept of mountain climbers. Performed in a plank position, by bringing alternate knee close to the chest, then back again. You can speed it up depending on how fast you can go.
Target Area: The core, legs and upper body
Difficulty level: Beginner
How to Do: Vinyasa is a term used to describe a dynamic movement. It is always advised to do this exercise at a slow pace, so the posture could be felt throughout.
This movement is synchronized to the breath.
-Always begin in a plank position by putting the upper body weight on the palms, but if the plank is too much you can also drop your knees to the floor. (keep shoulder, wrists, and hips in the line of the
shoulder)
-Exhale to lower your knees, chest, and chin to the floor, your butts remain high in the air, with the elbow pointing to the backside.
-After that go to "Cobra pose". Don't move your arms too much as your lower body and hips remains on the floor, make sure the chest always lifts from the floor.
-The next step is, you exhale and curl your arms to push back all the way up like a downward-facing dog.
Burpee
Target Area: Whole body
Difficulty level: Beginner
How to Do: Burpee is a four-step exercise.
-First a normal standing position, then drop into a squat position with hands on the ground.
-After that, kick your feet back, keeping your arms extended in a plank position.
-Then, hop your feet back towards hands.
-Finally, jump up, arms extended over the head.
High knees
Target Area: Core, strengthen all the muscles in the legs
Difficulty level: Beginner
How to Do: -Stand with your feet hip-width apart. lift one knee towards the chest, with opposite arm swinging downwards.
-Then repeat the same movement with the other knee. Vary the pace depending on your rhythm.
Lunge Jumps
Target Area: lower body, glutes, quadriceps, hamstrings, calves
Difficulty level: Beginner
How to Do: -Starting with a standing position, feet shoulder-width apart.
-Jump with left leg forward and, right leg into a lunge, with both knees at 90 degrees.
-Jump up and switch the legs, do the same with the other leg. Continue doing this back and forth jumping.
A healthy nation is built with healthy citizens, therefore by these minor changes you can build a healthy you.
