Over the last year, our lives have predominantly been spent at home. With gyms closed, it can be tricky to ensure you’re getting enough exercise. In addition, many of us simply don’t have the time to get to and from a gym, or one close by enough to go to regularly.
Working out from home is a great option, allowing you to fit in a session around your day, making it easy to commit to however many workouts you want to do per week. You don’t need loads of space or expensive equipment to workout from home. Here are four home workout ideas that require minimal equipment and space...
A kettlebell workout is a great option if you want to combine cardio and strength training. When done properly, kettlebells really get your heart rate up and work your muscles too, offering a full body workout. All you need is one kettlebell, and possibly a mat. Choose a weight that works for you - ideally one you can lift with two hands and one hand, allowing you to get a full workout with just one piece of equipment.
Checkout the Fitness Blender Non-Stop Endurance Kettlebell Workout here.
HIIT stands for ‘High Intensity Interval Training’ and is a great option if you’re short for time. You often only need 15 minutes to do a HIIT workout, and when done properly and regularly this type of exercise will greatly improve your fitness level. HIIT involves short bursts of activity at 90-100% of your capacity, followed by short breaks. Think 40 seconds of burpees, and a 20 second break, followed by jump squats, that sort of thing. For this you need no equipment apart from a mat, and enough space to safely jump around.
Joe Wicks is well known for his HIIT sessions. Here’s a 15 minute fat burning no equipment HIIT workout.
Yoga is a great way to gain strength, stretch the muscles and restore the mind. This sort of exercise is especially important if you spend long periods of time sitting at a desk. There are all sorts of different types of yoga to try, ranging from Hatha which is a more restorative type, or Ashtanga which focuses more on strength.
For a challenging yoga workout, try power yoga.
A bodyweight workout requires just one thing - your own weight. Heavy weights aren’t always needed to gain strength and get the heart pumping, particularly when it comes to building strength in the lower body. Exercises such as squats, lunges, jump squats, pushups and burpees are all great for working your muscles and getting your heart rate up. If you have enough outdoor space, you don’t need any equipment at all. To do this sort of workout indoors, you’ll just need a mat.
As you can see, there are loads of ways to make sure you’re getting enough exercise without the need to join a gym, or spend a lot of money on equipment. Motivation is key when working from home. If you need any support with staying motivated, check out our motivational wall.
IT Games Club is supported by a growing number of global IT companies, and aims to bring sport and fitness to the forefront of the IT industry. Challenging and motivating the industry to get fitter and healthier. If you are a senior IT professional who would like motivation and free entry into events around the world, then join up today, membership is free (and always will be). As we grow we will be opening up membership to a wider audience in the industry and across more sports and pastimes. www.itgames.club