Some circumstances require us to stay home, whether during holidays or long-distance travel, or what has been caused by the concern of the Coronavirus around the world and the imposition of quarantine, as decisions were issued to stop the activities of gyms and their visitors became essentially reluctant to exercise their sports routine, in order to reserve To share sports equipment, changing rooms and other tools inside gyms, although the virus does not live much on professionally sterile surfaces and then infection, fitness professionals and sports practitioners are already concerned about visiting gyms.
And if this anxiety is normal in light of the state of global preventive reservation, avoiding gyms does not mean that you have to sacrifice your physical fitness and what you have done in order to achieve a desired physical rate or ignore your desire to implement exercises to burn fat. You now have a lot of exercises you can do at home with minimal equipment to get a full-body workout and keep fit, and this doesn’t have to be through heavy equipment, as there is a bunch of exercises that depend on body weight!
Here’s what most professional coaches recommend to stay in good physical shape and secrets to keeping body fit even during quarantine or isolation with exercise at home:
1. Jump Rope
Buy a jumping rope, do not laugh if this reminds you of elementary school, some people have always believed that jumping ropes are for young children, but it is really different!
After about a minute of jumping on the rope in a known way, you will start to breathe deeper and wider. You can accomplish a lot as this exercise supports the entire muscles of the body, especially the muscles of the feet. In just a few minutes, you will succeed in achieving ideal lengths, which is not fun or weak training, as it is very effective and supports heart health.
Property of POPSUGAR Fitness.
2. Stair Climbing
Stair climbing is a great exercise to do in your home, even if you don’t have a bunch of stairs available, find a small stool or two books and place them on top of each other in front of the TV and go up and down gradually while watching your favorite show. While exercise may not make you sweat as the jump rope does, it will keep your body active and healthy.
Property of Mayo Clinic.
If you don’t have much time, but you want to support and build your core muscles, this is the right exercise for you. Take the usual pressure position, but instead of bending your arms and moving down toward the floor, make your body sloppy and place your wrists on the floor and your body raised. Hold for 30 seconds, and add an additional 10 seconds each day. See how long you can last – definitely not easy! But you will achieve success after each exercise. It is actually one of the most challenging, but also one of the best, most useful, and successful exercises.
Property of Tone and Tighten.
To break the boredom of regular workouts, you can dance singly or team dance with your chosen bio music. You have Latin and international music that you can play and perform rhythmic dance moves, alternating with rhythm exercises varying between speed and slow.
Zumba is an excellent way to burn calories, stimulate your heart rate, and if you’re in the privacy of your own home, you don’t have to look professional or impress anyone.
Property of Brice Conti Zumba.
Stand firmly and stretch your right foot forward and make a right angle around the knee and thigh, foot your foot again, and then repeat the ball but with the other foot.
You can do the exercise in your home and try it whenever you go to the hall or from room to room, if this exercise is very easy for you, hold the weights in your hands to make the movement exercise more challenging.
Property of Mind Body Soul.
6. Housework Workout
Cleaning already burns fat and is a very effective physical exertion, especially vacuum cleaning and surface wiping. If you are unable to go out daily to ride your bike or run, set a schedule for cleaning the house, this hits two birds with one stone!
Property of Two Minutes Moves.
7. Water Bottle Weight Workout
If you are looking to do some arm, shoulder, and back strength exercises, you can make your own weights to fill water bottles, and if using water bottles becomes very easy, use more dense fluids like milk bottles. You can adapt the exercise to your level by filling the bowl with the weight you need. For a bigger challenge, increase the amount of water just a little each time you exercise.
Property of Dyan Castillejo.
8. High Knees
Running exercises are great, but what if the weather is bad outside while maintaining physical activity is necessary, running in the shop is also very difficult, and may not raise your heart rate to stimulate the burning process. Instead of running in the store, lifting your knees up can stimulate your heart rate for the better, especially if you alternate them twice. To do this exercise, walk in the shop and do the exercise and do not need to be outside or in a very spacious place, and raise your knees to the highest level possible.
Property of Jenny Schatzle.
9. Jumping Jacks
This also reminds us of elementary school, but it’s a great cardio exercise. The exercise boils down to jumping up with the feet open and lifting the arms with a full stretch. If you’re watching a TV show, do during the ad paragraphs and do a cycle of arm-hopping exercise.
Property of Children’s Wisconsin.