At the beginning of every year, millions of people make resolution goals to live healthier and get in better shape.However, hitting the gym each day can feel like more effort than it’s worth. You start by missing one workout, and then two, then sooner or later morale and motivation decreases drastically. A backup plan is therefore very much needed. Working out in your living room may seem less effective than using fancy gym equipment, but you might just be surprised at how well a workout using just your body weight as resistance does the trick.In fact, you may be able to reach all your goals at home. What I strongly recommend therefore is setting small, attainable targets each week to get you to your larger goals.
A comprehensive routine includes resistance training to strengthen your muscles and cardiovascular exercise that gets your heart pumping. At first, any amount is good, but you’ll want to work up to strength training at least twice a week and at least 30 minutes of moderate cardio activity five times a week. Here’s how you can get started and work out at home without spending a lot of money.
Body weight workouts
When starting your fitness journey, body weight workouts is a good way to begin. I suggest the following 35- to 40-minute starter plan:
5-10 minutes of moderate but steady state cardio, such as shadow boxing and jogging.
5-10 minutes of dynamic stretchings, such as arm circles, standing hip flexor stretches or rotating hamstring stretches.
10 minutes of functional body weight exercises, such as squats, walking lunges, push-ups, and sit-ups.
10-15 minutes of isolated movements, like lying leg raises, hip raises, bridges and seated Russian twists.
5 minutes of cool-down stretching without movement.
Next is cleaning circuit. This is because housework also burns some calories, but why not take it up a notch and work toward your fitness goals too? The next time you’re about to do some cleaning, put on your favorite workout playlist and do a few jumping jacks or dance moves to get your heart rate up. This might take longer than your regular house cleaning session, but you’ll be accomplishing two things at once.
Mobile apps in the various app stores provide several fitness apps allow you to mix and match moves, or use your goals to create a different daily routine for you. It is always recommended that you add variety in your exercise routine and there are both free and paid apps in the app stores. These will not only guide you but also help you keep track of your fitness routine.
Finally, throw in some small equipment If you’re tired of the same old exercises. Try purchasing inexpensive resistance equipment such as low weights, resistance bands, a kettlebell or a jump rope. These small items can be found at a variety of stores and often include instructions for moves you can do with them while exercising.
KUNAL JHAVERI | 30 Aug 17