She Strengthens

Staying Active During Uncertain Times: A Comprehensive Guide to Home Workouts

As we navigate these unprecedented times, it’s essential to prioritize our physical and mental well-being. Exercise is an excellent stress-reliever, and the good news is that you don’t need any special equipment or a gym membership to get started. In this article, we’ll explore various bodyweight workouts, HIIT routines, and free streaming classes to help you stay active and motivated from the comfort of your own home.

Warmup and Preparation

Before diving into any workout, it’s crucial to warm up your muscles to prevent injuries. Start with a 3-round warmup consisting of inchworms, butt kicks, and power skips. Each move should be done for 30 seconds, with a 30-second rest in between.

Bodyweight Workouts

Arms

No equipment is needed for these effective arm workouts. Do each move for 1 minute, followed by 1 minute of rest. Aim for 3 rounds.

• Uppercuts: Stand in a split stance and punch up and to the left in a scooping motion. Quickly repeat on the other side.
• Diver’s push-up: Start in Downward-Facing Dog and dive your head toward the floor, coming into a low push-up position.
• Punch: Stand in a split stance and raise both fists, keeping elbows pulled in toward your rib cage. Punch forward with one hand, slightly rotating your torso.
• Triceps push-up with mountain climbers: Start in a high plank position and lower onto both forearms. Push back up onto your hands and finish with a mountain climber.

Glutes

Your glutes are the largest muscle in your body, and it’s essential to give them extra attention. Do each move for 1 minute, followed by 1 minute of rest. Aim for 3 rounds.

• Tuck jump: Stand with knees slightly bent and jump up, bringing your knees to your chest.
• Donkey kick: Start in a tabletop position and extend one leg behind you, keeping your hips level.
• Jumping lunge: Master a basic lunge before progressing to this version. With one foot ahead of the other, drop into a low lunge and jump up, switching feet in midair.
• Clock lunge: Complete a traditional forward lunge, then take a big step to the right and lunge again. Finish off the semicircle with a backward lunge.

Core

Maintaining a strong core is vital for overall muscular health. If you’re new to working out, start with 30 seconds per move, resting when needed. If you’re more experienced, aim for 1 minute per move.

• Plank jack: Start in a high plank position and jump your feet apart, then jump them back together.
• Corkscrew: Start in a high plank position and shift your weight onto one hand, lifting the other hand off the floor. Rotate to one side and kick the opposite foot out.
• Mountain climber twist: Start in a high plank position and bring one knee in toward the opposite elbow. Continue to alternate as quickly as possible.
• Sprinter sit-up: Lie faceup with legs straight and arms by your sides. Sit up and bring one knee toward the opposite elbow.

Legs

Let’s appreciate all our legs do for us and take action to keep them strong and healthy. Do each move for 1 minute, followed by 1 minute of rest. Aim for 3 rounds.

• Jump rope: Hop over an invisible rope by staying on your toes and pushing off with the balls of your feet.
• Squat jump: Stand with feet shoulder-width apart and lower into a Chair Pose. Push into the floor and jump up.
• Long jump with jog back: Stand with feet hip-width apart and swing both arms back. Jump forward as far as possible and jog backward to your starting place.
• Skater lunges: Stand with feet shoulder-width apart and swing one foot to the opposite side, landing with knee bent.

HIIT Workouts

HIIT (High-Intensity Interval Training) workouts are designed to raise your heart rate to an uncomfortable level and then give you a rest before repeating. There are many ways to do this, but the most common is to do 20 seconds of intense work followed by 10 seconds of rest, repeating for up to 2 minutes.

Beginner

Try this low-impact HIIT workout, perfect for those who are new to exercise or have weak knees.

Intermediate

This 20-minute HIIT workout is ideal for experienced fitness enthusiasts.

Advanced

This 30-minute workout will put each of your muscles to the test.

Dumbbell and Kettlebell Exercises

If you’re a more experienced exercise enthusiast, dumbbells and kettlebells are great options for adding weight to your strength training routine.

• Russian kettlebell swing: Stand up straight with your feet wider than hip-width apart. Grab the kettlebell handle with both hands and swing it back between your legs, then explosively drive your hips forward.
• Kettlebell slingshot: Stand with feet shoulder-width apart and hold a kettlebell in front of your body. Swing the kettlebell behind your back with one hand, then reach back with the opposite hand to grab it.

Free Streaming Workout Classes

Sometimes we need a little more hands-on action to stay accountable to our fitness routine. Luckily, many brands are offering free workouts in response to the pandemic.

• Corepower Yoga: Find a collection of free yoga classes online, ranging from beginner to intermediate.
• Peloton: Enjoy free workouts, including spinning, running, yoga, and meditation.
• Daily Burn: Access a large library of workouts, including HIIT, cardio kickboxing, and yoga. Sign up for a 60-day free trial today.

Remember to stay hydrated, listen to your body, and take breaks when needed. With these bodyweight workouts, HIIT routines, and free streaming classes, you’ll be well on your way to achieving your fitness goals from the comfort of your own home.