By Kris Rich, NBC-HWC, CPT, CET
Right now, COVID-19 may have you avoiding a traditional gym or group fitness class due to space limitations or masks. However, exercise is known to boost your mood and energy, so it’s a good idea to keep incorporating it into your routine.
The good news is there’s no need to leave the comfort of your home to achieve an effective full-body workout. There are a variety of workouts and resources that you can take advantage of, but will also save you money on gym membership or class fees. Here are our top five.
1. Try high intensity interval training (HIIT).
HIIT workouts have gained popularity because they typically take 30 minutes or less, so they’re easy to fit into a busy day and they’re highly effective in burning fat. The workouts include short periods of intense bursts of aerobic activity followed by brief periods of lower intensity efforts or rest.
The HIIT workout outlined below includes activities that can be completed within four 7-minute intervals with 30 to 60 seconds of rest in between, picking up where you left off with the previous interval. Just cycle through the exercises, following the recommended number of reps listed, at your own pace until each of the 7-minute intervals is up.
- Weighted walking lunges (24)
- Jump rope (2 minutes)
- Squats (15)
- Ab Bicycles (40)
- Burpees (10)
- Push-ups (15)
2. Stretch it out with yoga.
Yoga doesn’t require much equipment and it’s a great way to burn calories right in the comfort (and warmth) of you own home. Yoga not only provides a full-body workout, but can also increase strength, balance, flexibility, endurance and also provide mental health benefits. You can focus your yoga practice on stretching and relaxation or a more vigorous, cardio flow. There are a large variety of yoga videos on YouTube — you can search by time, intensity, instructor, setting and more. If you’re just getting started, this “Yoga for Complete Beginners” video is only 20 minutes and a great way to try yoga at home with nothing needed but a little bit of space and a mat.
3. Use your body: equipment-free cardio.
Looking to get a cardio workout in, but not willing to invest in a bulky or expensive piece of cardio equipment? Look no further. You can get it a great cardio workout just by using your own body weight: Jumping jacks, high knees, push-ups, jump squats, lunges and everyone’s favorite, burpees, will all get your heart rate up. Best of all, no equipment is necessary and therefore, there’s no room for excuses. Try a phone app like one of these to listen to and move you through each workout—many even incorporate your favorite music playlist so you can use tunes to keep you motivated.
4. Hit your (basic) home gym.
When you hear “home gym,” you might be thinking treadmill, elliptical, stationary bike or a fancy weightlifting station. But a basic home gym can be easily constructed with resistance bands, hand weights (dumbbells), stability balls and jump ropes — all which can work your body head to toe without taking up tons of space and breaking your bank account. This investment gives you great options all year round — like when that Michigan snow flies and you can’t get to the gym or don’t feel like heading outside into the cold.
5. Have fun with household chores.
Talk about multitasking — you can turn household chores into a fun workout. Housecleaning might be boring, but it’s necessary. Why not spice it up a bit by adding in some cardio? By the time you take a few extra trips up and down the stairs, add in some squats while loading the dishwasher and lunge from one room to the next, you’ll have a solid workout done before you know it. Keep in mind that a workout doesn’t have to be a consistent 30 minutes all at once. Any extra movement throughout the day really adds up.
Try one or all of these 5 indoor workout to help boost your mood and energy.
About the author: Kristina Rich, NBC-NWC, CPT, CET is a nationally-certified health and wellness coach. She works with members to help them develop a personalized plan for their own health and wellbeing based on what is realistic and beneficial. Kristina is also a certified personal trainer and cancer exercise trainer through the American College of Sports Medicine.