Whether it’s due to a stay at home order or a blip in your schedule, you may not always be able to go to the gym. That doesn’t mean you should skip your exercise program, but might mean you need to modify it a bit. If your daily demands force you to skip your workouts at the gym, it doesn’t mean you should skip them altogether. There are exercises you can do at home that require no equipment or equipment that’s easy to make or secure. Your health is too important to skip your workout for any reason if there’s an alternative.
Bodyweight exercises are the best alternative to weights and machines.
Bodyweight exercises have been used for centuries. Some of these exercises not only build strength, but also flexibility and endurance. You can start with the basics, push-ups, pull-ups, squats and lunges. Adjusting your stance and modifying how you do each of these exercises can work different muscles. Adjusting how you stand, such as widening your stance for squats, is one way to do that and modifying the exercise. Learn these exercises and you’ll have a versatile workout.
Modify your bodyweight workout to make it a cardio workout too.
If time isn’t on your side or you simply want to try something different, you can modify your bodyweight workout to cut the amount of time it takes, plus provide a great cardio workout. Make it a HIIT—high intensity interval training—workout. What is that? It’s a way to adjust the amount of intensity that works your body harder. You do the exercise at peak intensity for a minute, then reduce the intensity to allow your heart rate to get back to normal for an equal or slightly longer time. After that short recovery period, you go right back to the high intensity workout. It’s a great way to combine your strength training and cardio.
If you like using equipment, you can make your own.
You don’t have to buy weights if you have water bottles. Just fill them with sand and you have dumbbells. Sand-filled detergent or milk jugs double as kettlebells. Like kettlebells, a detergent or milk jug filled with sand has an off-center balance that constantly forces your core muscles to make adjustments. That provides an excellent core workout. Your home steps can provide a step up exercise that’s just as tough on your legs as a step machine. Using a wall or chair for support allows you to do many exercises you couldn’t otherwise do.
- Opt for inexpensive equipment. Use items like a jump rope or resistance bands. Those two items only cost a few dollars and if you have children, you may already have a jump rope at home.
- Have some fun with the kids while you workout. A hula hoop is another inexpensive piece of equipment and is fun for the whole family. Shooting hoops and playing other active games with the kids will give you a good workout, plus provide great family time.
- Don’t forget to warm-up and cool-down. Both are important parts of your exercise program. The warm-up prepares your body to work harder and the cool-down lets you recover gradually, so blood doesn’t pool in your extremities.
- Do compound exercises to get the most for your workout time. Compound exercises, like mountain climbers, thrusters, jumping lunges and single-arm swings, workout several muscle groups at once.
For more information, contact us today at LIV Fitness