Gym closed? Following “Social distancing” ? Great...
Still want to exercise to stay fit? You should, but how?
Here is the list of exercises to perform at home for complete beginners….
Few exercises mentioned, require you to use weights.. But no worries! You can use a water bottle for that purpose - 1L of water weighs 1kg and ,if ,filled with sand, weighs 1.53 kg..
We have tons of water bottles at home and sand too, in our home garden.. Use it according to your strength…
Just a reminder.. Packed water bottles are available in a 5 kg pack also and with sand, it’ll weigh 7.5 kg, enough for a beginner..
That said, here are workouts to perform at home to stay fit…….
1 ) . Pushups
The Great exercise could be done anywhere and do not require any equipment…!
It helps in training all the major muscles of the upper body - Pectorals, Biceps and Shoulder muscles.
If done regularly, it can strengthen not only the upper body, but also lower back and core muscles….!
Generally speaking, Push-ups can burn up to 7-9 calories / minute.
So, no matter what your fitness level is, start doing pushups from today itself….!
Tip: Find a workout partner, who will help you to push harder and stay consistent in your exercise routine ; if not friend , go with your little one, exciting it will be …!
2). Climbing Stairs
Be it bungalow, villa, tenament or flats , every place has a staircase; in case of flats, it is outside of living space , but still manageable…!
Individual burns 0.17 calories per stair climbed and 0.05 calories per stair descended . Not a bad deal..!
Climbing staircase is one of the best exercises to burn fat, strengthen the lower body and get rid of love handles..
So, if you want your abs to show, start climbing stairs… to achieve your summer body faster….
3). Skipping
Can you recall your old happy days? Even I can …
You should start living them again , for sometime and grab tons of benefits …..
Ranging from protection from Osteoporosis to Improving Cardiovascular health and living longer as a result of it…
The best part is … jumping ropes can burn 15 - 20 calories per minute - 25% more than running.
It can save you time by burning more calories in less time…
I know what you’re thinking … You don’t know where the skipping rope is …
No Problem …
You can buy a new one…
4). Running
An old school way of staying fit… yet, effective.
It’ll help you burn more fat, maintain healthy weight and live long, everything a common man expects from exercise…
Calories burned depends on your speed of running - running for 1 km at a speed of 15 km / hr will burn 75 calories ..
Caution :
you need to have running shoes with superior cushioning effect , flexibility and breath-ability …
As per our research, this shoe is the best in the market for running ..
5) Squats
In school days, when we were arriving late, we were getting punished and the most common punishment was Sit Ups … at least in my case … !
Do you remember? I’m sure you do.
There is a thin line between squats and sit-ups..
Let me tell you Squats help in building leg muscles and tone the whole body.
Squats for 1 minute will burn 15 calories ..
6) Crunches
One of the best exercises for abdominal muscle is crunches… ..
It tightens abdominal muscles and burns the fat on it , so perfect exercise , if you want abs…
Crunches at moderate speed can help burn 30 calories per 5 minutes; not that great in terms of energy expenditure , but benefits are amazing..
7). Bridge exercise
Do you want to get rid of back pain for your whole life ?
Wait ! Don’t jump and start bridging … Start slowly and build the strength of your back muscles over time ..
Also, it tightens the core muscles,which will speed up the process of 6 pack abs development, if you want .. !
8). Plank
Another great workout to get your abs to show..
To tone core muscles and back also...
Planks can help build 3-5 calories per minute...
So, that's all about exercises of whole body...
If you have any difficulty or want to know more, feel free to leave a comment below...