A trip to the gym seems like a good idea, doesn’t it? Sure. But there are plenty of reasons why heading to the gym isn’t always ideal: lousy weather, costs, distance, etc.
A hike to the gym, while ideal for some, is not the only means of getting a workout. A 10- to 15-minute at-home sweat session is all you need.
Now, when it comes to at-home gyms, there are three trains of thought:
– An at-home gym (or workout) can replace a trip to the local sweat farm.
– An at-home workout is far inferior to the one you can get at the gym.
– An at-home gym/workout is great as a supplementary means of getting your sweat on.
That said, one indeed can get a great workout from home. In fact, here is an exercise routine consisting of 10 movements that will get you sweating fast.
Here’s the gist: perform each move for 30 seconds, and rest for 30 seconds. (Please use your common sense here. If you need less rest, move at a faster pace. If you need more, move slower.)
Here are the 10 ways to do it ( without going to the gym ):
1. Sprint In Place
Use this quick movement as an expedient way to get your blood flowing.
(1) Stand in an upright, neutral position.
(2) In a fast motion, bring your knees to your waist while swinging your arms.
(Note: Do not stop during this movement unless absolutely necessary. It is crucial to elevate your heart rate at the beginning phase.)
2. Jumping Jacks
(1) Stand with feet together, knees slightly bent, and arms to sides.
(2) Jump while raising arms and separating legs to sides.
(3) Land on the forefoot with legs apart and arms overhead.
(4) Jump again while lowering arms and returning legs to mid-position.
3. Rear Lunge
(1) Step back with one leg while bending opposite leg.
(2) Plant forefoot far back on the floor.
(3) Lower body by flexing knee and hip of supporting leg until knee of rear leg is almost in contact with the floor.
(4) Return to standing position by extending the hip and knee of the forward supporting leg.
(5) Return rear leg next to supporting leg.
(6) Switch and repeat.
(Note: Keep torso as upright as possible; doing so will maximize the flexibility of your hip flexors.)
4. Body Squat
(1) Stand with feet shoulder-width apart. With your hands interlocked, hold them at the back of your head. (You may also keep arms outstretched in front of you if this helps maintain balance.)
(2) Begin the movement by flexing your knees and hips, sitting back with your hips.
(3) Lower your torso as much as possible.
(4) Reverse the motion until you return to the starting position.
(Note: Please keep your head and chest up throughout the movement.)
5. Standing Calf Lift
(1) Using a block or step to keep your balance, position both feet on the object up to your arches.
(2) Slowly raise your heels as high as possible.
(3) Pause, and then slowly lower your heels back to the starting position. Repeat.
(Note: Do not pause at the bottom of the movement. Immediately start the next repetition.)
(1) Lie prone on the floor with hands slightly wider than shoulder-width apart.
(2) Lift body off the floor by extending arms.
(3) Keeping your body straight, lower it to the floor by bending your arms.
(4) Push body to starting position until arms are fully extended.
(Note: Please modify using your knees, if necessary. The most important thing here is keeping your body straight and fully extending your arms.)
(Note: Please be careful throughout this exercise; making sure to stabilize your body. As dips can be challenging for some, please remember that technique is more important than speed.)
(1) Position your hands shoulder-width apart on a stable bench or chain.
(2) Slide your butt off the bench with your legs extending out in front.
(3) Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps.
(4) Slowly bend your elbows; lowering your body towards the floor until they’re at a 90-degree angle.
(5) At the bottom of the movement, press down into the bench, returning to the starting position. Repeat.
8. Lying straight leg exercise
(1) Laying down, place your hands underneath each buttock to support the pelvis.
(2) Keeping your knees straight, lift your legs until the hips are fully flexed.
(3) Lower your legs until they’re approximately 6 inches from the floor. Repeat.
(Note: To fully benefit from this exercise, make sure to keep your legs straight throughout. Also, do not rest your feet on the floor at any time.)
(Note #2: Leg lifts are quite possibly the best overall exercise for targeting your entire abdominal region! Give them your all!)
9. Mountain climbers
(1) Get into a push-up position: arms straight and body in a straight line from head to ankles.
(2) Maintaining the starting position, quickly raise your right knee towards your chest. Alternate.
(Note: This movement should be performed as quickly as possible without breaking form. Remember: technique is more important than speed.)
10. 60-second plank hold
(1) Begin this static movement by lifting your upper arms and elbows until they’re at a 90-degree angle relative to your shoulders. Back, butt and legs should be straight as possible.
(2) Tightening the core muscles, hold this position for 60 seconds.
(Note: This “movement” is strenuous, but an excellent method for tightening your abdominals. To achieve the best results, keep your body in a 180-degree position throughout.)
In the end, grab a towel and a glass of water (You’ll want both!). Then give yourself some mad props for putting in the effort. Well done!