If you want to lose weight but do not have access to equipment or time to go to the gym, you can just workout at home. There are actually a variety of home workout programs that you can try. These are perfect for beginners and dieters who do not have a home gym. You simply need a spacious room, a mat, and maybe some dumbbells or an exercise ball. There is no need for you to spend a ton of money on exercise machines.
Another benefit of home workout is that you do not have dress up or drive to your local gym; thus, saving time and energy. You will not have to endure traffic, find a parking space, or have a long commute just to get to your local gym. Once you get home from work or upon waking up in the morning, you can begin your routine immediately.
You can even let your friends or family members join you in your workout session.
If you are conscious about the way you look or exercise, working out in private is most beneficial. You will not have to worry about someone watching you while you perform your routines. You will also not have to worry about someone coming up to you and asking for your contact details. What’s more, your valuables will be much safer in your home. Even though there are lockers provided to gym members, theft cannot be one hundred percent prevented.
In addition, working out at home will keep you from acquiring viruses and bacteria at the gym. People who exercise at the gym tend to sweat, sneeze, and cough; so unless you want to catch a cold, you should just stay at home. This is especially recommended if you have a weak immune system. Exercising in the comfort of your own home will spare you from any unwanted exposure to germs and bodily secretions of other people.
Exercises You Can Do at Home
Bodyweight squats are exercises that are ideal for beginners. To do these, you have to stand with your feet wide apart and your arms at your sides. Keep your back steady, bend your knees, and brace your core. Simultaneously bring your arms right in front of you until they become parallel to the floor. Then, lower your body and keep your thighs parallel to the floor. Push your body back up, lower your arms, and stand up straight.
Push-ups are ideal, as well. Simply get down on the floor and distribute your weight evenly between your hands and knees. You should be facing the floor. Extend your arms fully and position your hands below your shoulders. Position your body between your knees and head, and bend your elbows to lower down your chest. Continue to lower your chest until it is one to two inches off the floor. Then, return to your starting position and repeat the process.
Burpees are also excellent home workout suggestions. Two sets of fifteen to twenty-four repetitions are ideal. First, you have to stand straight. Then, you should drop down into a squat with your hands placed on the ground. Go into a push-up position by kicking your feet. After that, you should return to your squat position and jump with your arms extended over your head. If you find this difficult, you can simply stand back up instead of jumping up with your arms extended over your head.
You can also do laying hip extensions. Just lie down on the ground and bend your knees to an angle of ninety degrees. Keep your feet flat and use your core to lift up your hips. There should be a straight line between your knees and your shoulders. Be very careful not to let your hips sag.
Finally, return to your starting position. Just do not allow your hips to touch the ground while you perform repetitions.
One arm dumbbell rows are also great for a home workout. To perform these exercises, simply place your hand and left knee on a bench. Take note that your right arm has to be extended fully. You should hold a dumbbell or a kettlebell. Use your core and squeeze the muscles at your back. Then, lift the weight to your chest level. Once in this position, you should slowly and carefully return to your starting position.
Another home workout you can do is the elbow plank. It is very easy to do. You can start by getting down on the floor with your head facing the ground. See to it that you evenly distribute your weight between your toes and elbows. Position your arms in a way that they are in a ninety-degree angle. Keep your elbows directly below the shoulder. You should keep your body straight and perpendicular to the floor.
Jumping jacks also make great home exercises. Anyone can do a jumping jack, regardless or age or weight. If you are overweight or obese, you should not lose hope. A lot of overweight people are actually able to do jumping jacks.
Just stand with your feet apart and arms at your sides. Then, jump and place your arms over your head while your legs are wide open. Jump again to return your starting position and repeat the exercise.
Optimum High Intensity Training at Home
If you are a busy person with a very hectic schedule, do not worry because you can still stay fit by performing high-intensity interval training at home. According to experts, exercises that deploy body weight, a wall, and a chair can be as effective as cardio exercises and exercises that involve gym equipment.
If you exert high-intensity effort, you will be able to burn off calories in just a few minutes. You will get the fitness benefits of endurance training but in a shorter amount of time.
In fact, scientists at the McMaster University in Ontario have found that performing several minutes of high-intensity training can be compared to cycling or running for several long hours. A few minutes of high-intensity training that approaches your maximum capacity can produce molecular changes within your muscles.
This training requires intervals, though. You need to have brief moments of recovery between sets.
Some Reminders When Doing Home Workouts
You should have ten-second rest periods between exercises. You should also perform alternating exercises in order to emphasize the large muscles in your lower body with those of your upper body. See to it that you perform such exercises in rapid succession. During this time, your body will be uncomfortable and you may feel like quitting.
However, you should realize that it is during these times of discomfort and inconvenience that your body starts to change. Of course, you should never forget to warm up before working out. Likewise, you should make sure that you cool down after your home workout to prevent any injuries.