How to exercise at home?
Are you eager to start exercising but worried that it might be too intense for your heart if you’re not used to it? With the pandemic keeping many people at home and leading to reduced physical activity, weight gain has become a concern. If you’re looking to begin a simple exercise routine at home and have these concerns:
- You want to increase your daily activity without getting too breathless or tired.
- Your home environment prevents you from doing bouncy cardio or following YouTube videos.
- You don’t have any exercise equipment at home and prefer an equipment-free workout.
- You haven’t exercised in a long time and are concerned about keeping up.
- You’re a beginner looking to get started.
Don’t worry! This fitness plan is designed just for you.
Program Features:
- Equipment: None, Unarmed
- Impact Level: Zero, no running or jumping throughout the program.
- Targeted Muscle Groups: Total body
- Duration: 20 minutes (including a 5-minute warm-up)
- Frequency: 3-5 times per week
- Training Period: 4 weeks
Day 1. Full Body Workout
Warm-up 1: Back Lunge
2 sets, 2-3 minutes each
Warm-up 2: Mountain Climber
2 sets, 1 set 2-3 minutes
Warm-up is over, let’s get started!
Exercise 1: Quadruped Kneeling Pose
Training point: This is a static move, remember to engage your core!
3 sets, 1 set 30 seconds, 30 seconds rest between sets
Tip: Set a timer to stay on track! Alternatively, use a Fitness App for automatic timing.
Exercise 2: Bare Hands Squats
Training focus: Introductory hip and leg movements. Perform each squat for 3 seconds – first second squat down, second second pause at the low point, third second slowly stand up, and feel the muscle tension in your buttocks and legs!
3 sets, 1 set of 12-15 repetitions, 30 seconds rest between sets.
Exercise 3: Right Leg Lunge
Training point: Another exercise targeting buttocks and legs. Step your right foot forward, left foot back, and lunge for three seconds – first second squatting, second second pause at the low point, third second slowly stand up, and feel the muscle tension in your buttocks and legs!
3 sets, 1 set of 12-15 repetitions, 30 seconds rest between sets.
Exercise 4: Left Leg Lunge
Training point: Same as exercise 3, but with the other leg!
3 sets, 1 set of 12-15 reps, 30-second rest between sets.
Exercise 5: Stick Side Walk
Training point: The most challenging and easy-to-give-up movement in this program! This movement targets lesser-used shoulder muscles and requires core stabilization.
3 sets of 12-15 reps, 30-second rest between sets.
Tip: To prepare for the bar pose, keep your hands straight with palms facing the floor. Move your right hand and right foot together to the right, pause for one second, then move your left hand and left foot to the left, pause for one second, and continue walking from side to side, doing 5-8 reps on each side!
Congratulations on completing the first day of training!
For the next four days of training this week, here is your schedule:
Day 2: Full Body Core Training
Day 3: Hip and Leg Training
Day 4: Upper Body + Core
Day 5: Full Body Training
