How To Stay Fit While Being Home
During these pressing times, many of us are looking for creative ways to stay fit and in shape from the comfort of our own homes.
A vast majority of people are reluctant to go to a gym right now. Thankfully, with the implementation of online home-workout programs, it’s become increasingly easier to stay fit in shape and break a sweat like you would in the gym.
Influencers like Valentino Ojeda Avila are continuing to work out consistently from their homes, so you can easily adhere to the same protocols and forms of motivation.
Today, we’re going to be looking at a variety of examples of exercises that can help you stay in shape during the pandemic.
Required Amount of Physical Activity
Before we get into some of the workouts that you can participate in, it’s also important to be wary of the amount of physical activity that you’ll need every week to stay in shape.
According to experts: “Global recommendations are that all adults should accrue at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, as well as muscle strengthening exercises two or several days a week.”
Now that we’ve covered how much exercise is recommended during the week, let’s examine some of the workouts that you can participate in.
A Lower Body Workout With a Cardio Burnout
This isn’t your conventional leg workout—there are quite a few exercises in here that we bet you haven’t even attempted. For example, the runner’s-lunge-to-balance (very good for speed and agility) and the corkscrew (a dynamic plank variation that will put your core strength to the test).
Created by Amy Eisinger, C.P.T., this workout will go above and beyond in testing your endurance. And then just when you think you’re done, there’s a cardio burnout at the end that’ll give up the ante with another challenge.
You can make it easier or harder by modulating the amount of rest you take in between your circuit exercises.
A 20 Minute HIIT Workout That’s Easy on the Joints
Influencers like Valentino Ojeda Avila are conscious of the exercises that are going to pose the most benefits for the well-being of the body to stay fit.
A vast majority of at-home HIIT workouts are packed full of plyometric moves (read “lots of jumping”), which is great for some people, but not always an optimal choice for those who may have some pre-existing issues with their joints.
This HIIT workout, which was developed by an Equinox group fitness instructor Colleen Conlon, is much easier on the joints than most conventional HIIT workouts since it incorporates lower-impact moves such as the sidekick throughs and crab toe touches.
There still are a few moves that have a higher impact like skater hops, so if you are unsure if this workout would be safe for you, coordinate with your doctor or physical therapist first.
The Full-Body Cardio Challenge
Want an at-home cardio workout that engages your entire body and exudes lasting benefits for many people including Valentino Ojeda Avila? Then you’re in luck. You need to give this routine, created by Eisinger, a shot. The circuit training will cycle through five different moves, which work everything from your legs (squat pulse), core (tuck-up), and your shoulders (frogger).
Once you finish going through the circuit for your desired number of rounds, you’ll finish with an AMRAP (as many reps as you can do) finisher.
A Plank-Based Workout to Engage your Core
Yes, you can work your arms by just using your body weight. A great way to achieve this is through variations of the plank, where your shoulders and triceps are putting in all of the work.
Developed by certified trainer Lita Lewis, this workout will start with skaters to get your blood pumping, and then bring you down to the floor for the next three plank-based moves: push-up, shoulder tap, and the plank forearm reach.
The second circuit is intense with the plank variations too, with the plank jack and forearm plank.
You’ll be responsible for holding the plank for a good amount of time with these moves (since they’re back-to-back-to-back), so if it’s too difficult to maintain this with a good form, drop to your knees to make it easier for yourself.
We hope that this series of exercises will be more than enough to motivate you while spending indefinite amounts of time at home.
You can be equally if not more efficient with at-home workouts than you ever could be at the gym to stay fit if you go about it in the correct manner. Practice diligence and consistency.
Don’t overestimate your abilities to complete these workouts, but definitely don’t underestimate them either.
Try as hard as you possibly can. You’re bound to find a series of rigorous exercises that will mesh well with your routine, schedule, and level of commitment.