When it gets colder outside, the desire to get out of the house and train becomes less and less.
“Studies show that people spend an average of eight minutes less exercising during the cooler months. People also forego other activities they engage in during the warmer months, such as active travel.” University of Essex. “Light-intensity activities (such as slow walking and housework) have been shown to decrease during winter, while time spent sitting and sleeping increases.”
The good news is you don’t have to leave the house. Although working out at home may look different than at a public gym, the benefits are still there and no equipment is required.
There are many exercises that can be performed indoors and without equipment and target different muscle groups and fitness goals. Let’s try some options here.
cardiovascular exercise
of American College of Sports Medicine “Adults who achieve 150 to 300 minutes of moderate-intensity exercise per week or 75 to 150 minutes of vigorous-intensity exercise per week reap substantial health benefits.”
Cardiovascular training often doesn’t require a lot of gear. A variety of heart-pounding exercises can be performed at home with no or just a few pieces of equipment.
Today’s medical news Depending on your experience level, we recommend the following home workouts:
- Stand there.
- Dance to the music.
- Air squat.
- Curl your arms.
- jumping jack.
- Climb the stairs.
upper body exercises
When we think of upper body training, we tend to think of lifting weights at the gym, but many people don’t train at home.
but bar bend “Even if you don’t have fancy machines or an abundance of free weights, it’s still possible to get a great workout.” But training your upper body at home may require a little more creativity than you’re used to. . ”
Here are some workout options to try at home.
- push ups.
- Dips.
- Push-ups from plank.
- Raise your side and side arms.
- push ups.
- Floor tricep dips.
core exercises
Ab workouts may be the easiest workouts you can perform at home with little equipment.
“The core is the central part of your body. This includes your pelvis, lower back, lower back, and stomach. The abdominal muscles are sometimes called the abdominal muscles.” mayo clinic. “Core exercises train the muscles of your core to work in unison. This improves your balance and stability (also known as stability).”
Here’s a list of ab workouts that you can easily do at home since you can train on any comfortable surface.
- Board material.
- A Russian twist.
- Raise your legs.
- bicycle crunch.
- Superman
- Heel touch.
lower body exercises
Your lower body has some of your largest muscles, including your quadriceps, hamstrings, glutes, and calves. Strengthening these muscles can improve your overall strength, agility, and endurance.
Functional movements in daily life, such as standing, walking, running, climbing stairs, and lifting objects, primarily use the muscles of the lower body. Strengthening these muscles through exercise can improve your daily activities and reduce your risk of injury.
according to self“Leg exercises don’t have to be complicated or require equipment to be effective. There are many bodyweight leg exercises you can add to your at-home workout routine and It will help you improve your strength in life and get closer to your fitness goals.”
Here is a list of lower body exercises you should try at home.
- Squat.
- Lunge.
- groot bridge.
- Sitting on the wall.
- Raise your calves.
These exercises allow you to create different training routines based on your goals, such as strength training or cardiovascular fitness. It’s important to listen to your body and adjust your exercises as needed.
