Working out, whether at a high intensity or low intensity, has many health benefits. Your overall fitness will improve and in turn you will have more energy. Regular workouts are part of a healthy lifestyle. Regardless of age, everyone can benefit from adopting home workouts into their weekly routine.
Apart from the obvious health benefits, there is less chance of excuses getting in the way if you can find a way to workout at home. It saves you time, money and you can work out in private. Variety is also a huge factor in maintaining any fitness routine, and having the option to workout from home, with a partner or solo for just 10 to 15 minutes daily will help you reach and maintain your fitness goals.
Exercises to get you started
The following exercises are great when starting out. Complete 10 to 15 repetitions of each and cycle through at least twice. Rest for 60 seconds before transitioning to each exercise.
The bridge targets your hamstrings, glutes and abs.
- Lie flat on the floor. Place your arms by your side. Bend your knees with feet flat on the floor.
- Tighten the muscles in your glutes and abs by pushing your lower back to the floor.
- Lift your hips to create a straight line between your shoulders and knees while squeezing your glutes.
- Hold for 20 to 30 seconds. Return to the start.
Chair squats strengthen your core and legs:
- Stand with your back to the chair and feet shoulder-width apart.
- Keep your spine straight and chest and head up. Bend your knees while squeezing your core and lower yourself to the chair without sitting. Extend your arms to the front for extra balance.
- Squeeze your glutes while returning to an upright position.
Knee push-ups are great for building upper body strength.
- Get down on your knees with arms extended in front of you shoulder-width apart and hands on the floor.
- Tighten your abs and bend your elbows while lowering your body to the ground.
- Slowly push yourself up to the start.
Stationary lunges work your lower body.
- Stand with your feet apart.
- Move one foot backwards in a large step.
- Drop your back knee until it is at a 90-degree angle and both knees are bent.
- Push up to the start position and repeat.
- Do the same amount of repetitions for each leg
Side hip abductions
Side hip abductions strengthen your hip muscles.
- Lie on your side with your feet together. Rest your head on your hand or arm.
- While keeping your hips still, lift the top leg.
- Slowly lower it to the start position.
- Switch sides once you complete the desired number of repetitions.
The key to a good workout is consistency and going at your own pace. Increase the speed as you get fitter.