Even before the Covid-19 Pandemic hit us, working out has been a challenge for many people. Managing our time between tiring days at work, taking care of our kids and helping them with school assignments, maintaining our social life, and having a chance to sleep and rest have all been very time-consuming. So where do you find time to squeeze in an hour or two at the gym to work out?
Getting enough exercise is essential for maintaining your body's physical health. Getting your heart rate up and your muscles active, whether it's jogging around the park, working out at the gym, or dancing around the kitchen, is one of the most effective strategies to assist your healthy lifestyle.
The good news is that you can try working out from home without any equipment The question is, where do you begin?
Set your fitness goals
Consider why you're starting this fitness regimen in the first place to establish what the greatest at-home workout is for you. We all have different motivators, such as weight loss, heart health, mental recharge, fun, mobility, and so on. While you may have several reasons for beginning a new fitness program, taking a step back and realizing the 'why' and how it might assist you in determining activities that connect with your path.
Find a space
The area you choose to utilize and the equipment you may choose to purchase can have a significant impact on your activities. For example, if you have a dedicated at-home gym or additional space in a room, you may elect to purchase a bike, treadmill, or weights. If you're just rolling out your mat in the corner, a bodyweight or pilates class could be something else to consider.
Do something FUN!
This may seem simple, but if you are already putting off starting your new workout regimen, you may want to choose an alternative activity (which is why we wanted to give you a few to try)! Enjoyable fitness becomes more gratifying, both physically and psychologically, and with so many workout alternatives available, there is something for everyone.
The Warm-up and Cool-Down
Here’s a comprehensive warm-up that you may want to try. Please double-check each workout before beginning to ensure that the exercises and motions do not give you discomfort due to past or pre-existing problems. Start slow and spend at least 5 minutes before your workout doing the following warm-up exercises:
- Arm circles – 10 reps forward and 10 reps backward
- Hip circles – 10 reps inward and 10 reps outward
- Jog on the spot – 2 minutes
- Squats – 10 reps
- Lunges – 10 reps for each leg
After you've worked up a sweat, reduce the intensity of your workout and spend a few minutes deep breathing until your heart rate returns to a resting rate. Spend 5 minutes extending your arms, neck, legs, and glutes after you've regained your breath.
Home workout routines
Walking is sometimes neglected for high-intensity workouts or activities, although it burns a lot of calories. However, walking is still a wonderful way to exercise and lose weight. Walking may help you lose weight if completed regularly. Walking is a simple activity that may be done at home, in your neighborhood, or even on a treadmill.
When it comes to stepping count objectives, 10,000 is the most common number you'll hear, but if you're starting at a much lower step count, identify a baseline and then increase 1,000 steps each week.
Running, on the other hand, simply requires a pair of running shoes. Running for a short distance or going for a jog is a wonderful alternative for cardio and may help you get in shape.
You may also want to consider purchasing a treadmill, which allows you to walk or run regardless of the weather.
Quick cardio segments
When we talk about fast cardio segments, we mean any burst of cardio you may do on your own. Jumping jacks, lunge squats, burpees, and other movements may be used. You may find it difficult to set aside time to exercise, but you may get in a full workout by completing brief cardio intervals throughout the day.
Exercising may be challenging for some people because it ‘feels’ just like exercising. But many activities, like dancing, make exercising feel like something different.
Dancing may be incredibly active and an easy way to burn some calories! Dancing may have many styles, from hip-hop to salsa, and all are accessible and fun ways to move. If you like dancing, consider adding a dance class or a night of dancing to your routine
Strength Training Exercises
Strength training, often known as resistance or weight training by some, is an essential component of many fitness regimens. It aids in the burning of body fat and calories while also helping with metabolism.
These days, HIIT (high-intensity interval training) is a popular kind of strength training. HIIT is a high-intensity period of work that is alternated with periods of relaxation. So, instead of a gradual continuous output throughout your workout, you perform at your maximum capability and then relax. This might also be used for cardiac exercises.
Tabata is comparable to HIIT in that it has a time of intense activity followed by a period of rest, but Tabata is more regimented. It's a timed workout with "active" and "inactive" periods. Tabata is often 20 seconds of vigorous labor followed by 10 seconds of rest, performed 8-20 times.
Some novices enjoy doing Tabata at home since it may be done in a small area, requires no equipment, and may generally get a lot done in as little as 20 minutes.
Balance and Flexibility Exercises
While most of us like to think we have amazing balance and are extremely flexible, when we attempt touching our toes without bending our knees or standing on one leg for as long as possible, it's typically a different story. As we age, our mobility declines, and our muscles lose flexibility, making it more difficult to undertake things that we could accomplish when we were younger. Balance and flexibility exercises are vital for maintaining muscle fiber suppleness and enhancing movement in our spine, shoulders, and hips, which helps counterbalance these subtle indications of aging.
Here are a few basic balancing and flexibility exercises you may practice at home:
Pilates is a low-impact workout for strength and mobility. Pilates places a strong emphasis on the core. You train little muscles with small movements, think concentrated, and, of course, a gradual exercise with loads of burns! Pilates is ideal for anyone who wants to improve their mobility and strength.
Yoga is also a low-impact workout for strength and mobility. You will execute particular postures to tone your body, similar to pilates. Yoga, on the other hand, frequently focuses on other factors such as breathing with movement or holding positions to increase strength or flexibility.
Incorporating all of these exercises into your weekly routine will help make your at-home workout challenging and fun no matter how advanced your fitness level is. Start slow, even if it takes a few weeks to master. Once you get the feel for these exercises, you may want to start adding more challenging and advanced moves to get those muscles working and the sweat dripping!
Magnesium supports performance, specifically when doing exercise!
When you workout, magnesium plays a crucial function. Magnesium promotes muscular growth and helps aid our body's blood sugar while supporting the reduction of lactate, which is one component contributing to muscle exhaustion.
Furthermore, magnesium contributes to bone health. Bone fractures are typical among athletes and people involved in strenuous activity. It may assist bone health when combined with vitamin D.
Nature's Branch Magnesium Glycinate supplement contains 200 vegan tablets per bottle for a 3+ month supply. Our non-GMO tablets have 400mg of formulated magnesium glycinate per serving, which is designed to help support bones, muscles, sleep, leg cramps, and heart health*. Our magnesium glycinate tablets may also assist with flexibility, and mobility*. Nature’s Branch Magnesium Glycinate's superior advantage is that it comes in small-sized, easy-to-swallow tablets for everyday premium daily supplementation.
Our Magnesium Glycinate supplement can be found here in our online supplement store. Click on the image below to find out more! As a final reminder, always check with your doctor before starting any supplements.