Not a big fan of the gym? Maybe it’s not really laziness, but the fact that you find working out in gyms monotonous and boring. That’s OK.
With our ‘10 exercises to do at home’ plan, you don’t need to go to the gym to lose weight. Do these exercises at home regularly and you will be losing weight and getting in shape before you know it. Of course, the discipline and dedication will have to come from your side.
We give you a set of 10 exercises to do at home, for which no equipment is needed. So go ahead, get started and get fit at home!
Warm up is absolutely essential, since you want your body and joints to be ready to tackle the exercises for the rest of your session. Warm up helps increase the body temperature, which helps the muscles to contract more forcefully and also relax smoothly. Muscle elasticity also improves, due to which there is less risk of pulling or straining your muscles.
How to do it:
Roll your head in half circles slowly, from shoulder to shoulder.
Slowly roll your shoulders forwards and backwards.
Keep your legs stationary, and twist your torso, left and right.
“The burpee is a full body strength training exercise and the ultimate example of functional fitness. With every rep, you’ll work your arms, chest, quads, glutes, hamstrings and abs. Burpees are a bodyweight exercise that can be done anywhere, anytime. All you need is enough space to perform a push up, and you’ll be able to do a burpee,” says Nitin Khatter, Fitness Expert, The Gym, Delhi.
It doesn’t matter whether you’re doing HIIT training, regular resistance training or a cardio workout, burpees can be adapted to suit your needs.
How to do it:
Stand with your feet at shoulder width. Push your hips back, and with bended knees, lower your body into a squat position. Put your hands on the floor right in front of your feet.
Jump lightly and land on the balls of your feet in the plank position. Jump back such that they land just out of your hands. Put your arms over your head and jump. Once you land back, get into the squat position for your next rep.
Jump squats help tone the calves, glutes, hamstrings, core and quadriceps. Lower your body as much as you can by squatting down. A squat or jumping exercise works numerous muscles in the lower body, core and even the upper body. The major muscles used are the quadriceps, hamstrings, gluteals, lower back and the abdominals.