Are you gaining weight by sitting around all day in your house during this lockdown of COVID-19? Or you don’t have time to go to the gymnasium? Are you looking for easy workouts that you can do in your home? Stay with me to find out your answers.
Daily workouts provide a variety of advantages. It strengthens the immune system, enhances bone density, and decreases health risks such as heart attacks, asthma, and many other life-threatening diseases. With growing family responsibilities and demanding careers, fitness takes the back seat of the priority list. Most of us give brilliant reasons not to exercise regularly!
Here are 10 easy-to-do workouts that anyone can do at home. These exercises require too little to no equipment. You can use your body weight as the equipment itself.
1. Push-ups
Push up is one of the most basic, but efficient, bodyweight movements you can do because of the number of muscles you’re recruiting to do.
How to follow this workout :
- Start in the position of the plank. Your core should be tight. Place your hand slightly wider than your shoulders. Straighten your arms and legs.
- Bend your knees and start dropping your body to the floor. When your chest is grazing, extend your elbows and go back to the start. Focus on keeping your elbows close to your body when you’re moving.
- Complete 3 sets with as many reps as possible.
Why: This move uses multiple muscle groups for maximum growth and strengthens the joints of your shoulder. Quickly done as a routine at home, this helps you progress to the more challenging shoulder exercises you’ll face in the gym, much like the incline bench press.
2. Skipping
Skipping burns many calories, increases coordination and bone density, and can reduce the risk of injury and heart disease.
How to follow this workout :
- Grab the rope from both sides.
- Use your wrists to flick it around your neck, jump to clear the rope before it hits the ground.
- Let the rope go round twice for every jump.
Why: Last but not least, jumping rope may be the most efficient form of cardio. Research that showed just 10 minutes a day with a rope was similar to 30 minutes of jogging.
3. Side Plank
A healthy body has a solid core at its foundation, so don’t forget core-specific exercises like a side plank.
How to follow this workout :
- Lie on your right side with your left leg and foot on the top of your right leg and foot. Prepare your upper body by putting your right forearm on the ground, your elbow on your shoulder.
- Contract your core to stiffen your spine and raise your hips and knees off the ground, making a straight line with your body.
- Return to start in a regulated way. Repeat 3 sets of 10–15 reps on one side, then turn.
Why: Excellent for targeting a small muscle in the lower back. Strengthening this is crucial to the spine’s health, helping you avoid a notorious beginner’s back pain. Diamond-cut oblique is a bonus.
4. Lunges
A perfect workout of core training helps you improve your lower body and mobility in your hips.
How to follow this workout :
- Lower the hip until both of the knees are bent at a 90-degree angle.
- Step in on one leg while holding the upper body straight and relaxed.
- Return to the original position, holding the weight in the heels. Repeat the same for the other leg.
Why: The lung is a multi-joint, functional workout. It is a representation of the acts you take in your everyday life as well as in athletic activities. When it works on your large lower body muscle groups, it strengthens these muscles and increases your metabolism.
5. Triceps Dips
How to follow this workout :
- Triceps dip workout is an excellent workout in body weight that builds arm and shoulder strength.
- Sit on the edge of the chair and grasp the edge of your hips. Your fingers should be pointing to your feet. Your legs should be about hip-width apart, the toes touching the ground.
- Press your palms to raise your body and move over just enough to clear the edge of the chair.
- Lower yourself until the elbows are bent between 45 and 90 degrees.
- Slowly push back to the start position and repeat.
Why: Triceps dip is one of the most effective workouts to stimulate the triceps muscles in your upper arm. Triceps are used to push, and you’re going to involve them in every day-to-day activity that needs to be pushed.
6. Side Crunch
It’s more effective and more accessible to workout abs and oblique muscles. Strengthens the core and strengthens the abdominal muscles.
How to follow this workout :
- Flat on your back. Bend your knees on the floor and your feet flat.
- Loosely put your hands behind your head.
- Now, bring your right shoulder and elbow around your body and, at the same time, raise your left knee to your left shoulder.
- Try to hit the elbow on your knee.
- Go back to the original position and repeat the same thing with the left elbow.
Why: The first call port for any abs exercise is a must-do. By raising your legs, you place extra weight on your abdominal muscles and reduce the momentum that might make it easier.
7. Step-up Dumbbell
An easy but effective at-home exercise to add to your workout. Working on the routine will improve strength and stability across the lower body and the core.
How to follow this workout :
- Stand with a dumbbell in each hand in front of the bench.
- Put your right foot on the bench, push with your heel to lift your whole body.
- Step down with the left foot and repeat it on the other side.
Why: By activating all of the upper leg muscles (glutes, quads, and hamstrings), it’s a day in a single move. Plus, it’s low-impact, which means that you can avoid knee injuries associated with more explosive workouts.
8. High knees
It helps you work in the inner thighs and outer hip areas. It’s even good belly fat burning workout!
How to follow this workout :
- Stand straight with the hip-width feet apart.
- Raise your right knee as high as you can when raising your left arm.
- Turn the move around. Keep pulling your knees up quickly.
Why: High Knee is a cardio-intensive workout done at a fast pace. It engages your core, activates all the muscles in your legs, increases your heart rate, and enhances momentum, coordination, and flexibility.
9. Burpees
When it comes to burning fat at home, few moves can do better than a burpee.
How to follow this workout :
- From a standing position, squat down, so your thighs are parallel to the floor and put your palms on the floor.
- From there, kick your feet back as far as you can while keeping your arms extended.
- As soon as your feet land, jump back into your hands, then jump up into the air.
- Land and squat down to go to the next rep.
Why: Perfect for fried fat with zero tools, work these on your home workout routine to raise your heart rate, or set yourself everyday challenges.
10. Jumping Jacks
This workout targets the entire body. Jumping jacks is one of the best cardio exercises.
How to follow this workout :
- Stand straight with your feet together with your hands by your sides.
- Jump together with raising your arms above your head to bring your feet apart.
- Immediately reverse the movement and return to the original position.
- Start to do it faster.
Why: There are many advantages to having this in the daily workout routine. It makes your heart healthier, builds muscles healthier, helps to lose weight, builds stronger bones, and instantly increases your mood, and helps relieve tension.
These are some of the best at-home workouts that you can add to your daily routine. Try them and let us know in the comments below how it helped you.
