In the wake of fitness centers and workout spaces reopening, many fitness enthusiasts are shifting their preference towards at-home workout programs. Thankfully, the digital world abounds with plentiful resources to keep your physique robust with minimal or even no equipment. With this in mind, we've curated a selection of exercise routines that can be comfortably performed within the confines of your home. Whether you're aiming to invigorate your fitness regime, decompress from stress, or simply work up a sweat, our comprehensive list has got you covered.
Yoga: Five Stress-Busting Poses Yoga stands as a fantastic option for home workouts. This holistic discipline, known to alleviate stress and anxiety, boasts a range of benefits: from lowered cortisol levels and enhanced resilience to pain, to improved mood and reduced anxiety. Apart from physical advantages, the fusion of stretching, deep breathing, and meditation can instill a sense of tranquility. These five poses focus on stress relief, and contrary to common misconception, they don't require exceptional flexibility. For a low-impact home workout, yoga indeed emerges unrivaled.
Four-Minute High-Intensity Interval Training (HIIT) Originally conceived by Dr. Izumi Tabata to train Olympic speed skaters, Tabata comprises 20 seconds of high-intensity effort followed by 10 seconds of rest, repeated eight times for a total of four minutes. Each four-minute period constitutes one Tabata set. Integrating a few Tabata sets into your existing workout routine or doing an all-Tabata workout can truly test your limits. The intensity may seem daunting, but the segmented intervals make it surprisingly manageable.
At-Home Plyometric Workout: Ten-Minute Fat-burner Being homebound doesn't excuse you from leg day! Plyometrics, or jump training, is a powerful way to exert maximal force in brief intervals. Familiar with burpees? This exercise—a blend of a push-up, lunge, and jumping jack—is a prime example of plyometric training. Our suggested workout incorporates burpees and other plyometric exercises targeting various body parts, enhancing your power, speed, and stamina.
Circuit Workout: Eleven Minutes to Energize Your Morning Circuit training offers a slightly less intense variation of the Tabata method. This routine consists of two distinct circuits, alternating between strength and cardio exercises. Perform each set for 20 seconds, striving for maximum reps, followed by a 10-second recovery before proceeding to the next exercise. Each circuit is completed twice, with a one-minute rest between each set.
Seated Workout: Chair-Based Exercise For those unable or unwilling to stand, this chair workout sourced from verywellfit.com presents an excellent alternative. With exercises targeting both upper and lower body, all you need is a seat. If you desire a more challenging version, replace the chair with an exercise ball.
Shadow Boxing: Full-body At-home Workout Shadowboxing is a brilliant full-body home workout with minimal impact. Throwing punches, bobbing, weaving, and quick sprints can help burn over 400 calories per hour. No equipment is needed, and unless you're sparring with a partner, there's no risk of injury. Shadowboxing also enhances foot speed, hand-eye coordination, and technique.
Dance Party: Energize Your Living Room Fancy a Zumba or Latin dance workout, but not thrilled about joining a room full of sweaty strangers possibly outdancing you? Let these at-home dance workouts dispel your stage fright. With a variety of styles, intensity levels, and durations, these cardio workouts will get you grooving in no time.
Walking: The Quintessential At-home Workout Often overlooked, walking serves as an excellent form of low-impact cardio. It's also been linked with a decreased risk of high blood pressure, cholesterol, and blood sugar issues. If you're already walking around your neighborhood and crave a little more variety, consider these three walking workout suggestions.
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