At-Home Workouts to Replace Your Gym Routine
As gyms and other workout facilities start to reopen, some sweat fanatics are opting for at-home workouts and routines instead. The good news is, there are tons of online resources to keep your body healthy with limited-to-no equipment necessary! That’s why we’ve compiled a variety of routines you can do from the safety of your own home.
Whether you’re looking to change up your routine, work through some stress, or just get your sweat on, you’ll find something in this compilation.
Yoga is an effective tool to combat stress and anxiety. Studies have shown yoga is linked to lowered cortisol (stress hormone) levels, increased resilience and pain tolerance, improved mood, and reduced anxiety. Aside from the proven physical benefits, the combination of stretching, deep breathing, and meditation will also make you feel calm and centered. These five specific poses are for stress relief, and we promise you don’t have to be flexible like Gumby to make this work. For a low-impact at-home workout, yoga can’t be beaten. Namaste!
Originally developed by Dr. Izumi Tabata to train Olympic speed skaters, Tabata involves 20 seconds of insane effort then 10 seconds of rest, repeated eight times for a total of four minutes. Every four-minute set is one complete Tabata. (You can do almost anything for four minutes, right?) Try supplementing your normal workout routine with a few Tabatas, or if you’re feeling extra motivated, do a workout comprised of all Tabatas. Twenty seconds of high-intensity sets sound unpleasant, but since it’s broken up into intervals, your workout will be done before you know it.
Just because you’re doing an at-home workout doesn’t mean you get to skip leg day! Plyometrics, also known as jump training, or plyos, are exercises that exert maximum muscle force in short intervals of time. You may have heard of burpees, the hybrid child of a pushup, a lunge, and a jumping jack; those are one example of plyometric exercise. In addition to burpees, this workout contains several other plyometrics you can do to work different parts of your body. Doing plyos will help improve your power, speed, and endurance.
Circuit training is a slightly milder form of the Tabata concept from earlier. This workout involves two separate circuits, with moves alternating between strength and cardio. You do each set of moves for 20 seconds, completing as many reps as you can, then recover for 10 seconds before moving on to the next move. Each circuit is performed twice, with a one minute rest in between sets.
Unwilling or unable to stand, but still need to get in a good workout? Try this at-home chair workout from verywellfit.com. It targets the upper and lower body with a variety of different exercises, and the whole workout takes place while seated. To increase the degree of difficulty, you can also swap out the chair for an exercise ball.
Shadowboxing is a great full-body at-home workout with minimal impact. Throwing hooks and jabs, bobbing and weaving, and a few quick sprints can burn upwards of 400 calories per hour. There’s no equipment required, and unless you’re doing this with a friend in close quarters, you don’t have to fear taking one to the chin. Shadowboxing also helps you develop foot speed, hand-eye coordination, and technique.
Do you like the idea of trying Zumba or Latin Dance, but hate the idea of being in a room full of sweaty strangers who are inevitably more coordinated than you? (It happens!) Is your dance style a little more “Dancing With Myself” than “Dancing in the Street?” Put that stage fright at ease while doing these at-home dance workouts for a change of pace. With options in varying styles, intensity, and length, these cardio workouts will have you shimmying and shaking in no time.
Walking is so common that we often take it for granted as an actual form of exercise. Walking is an excellent form of low-impact cardio. It’s also been proven to reduce the risk of developing high blood pressure, cholesterol, and blood sugar problems. If you’re already doing an informal stroll around your neighborhood and want more excitement, then consider these three walking workouts to add a little variety.
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