Step aside freshman 15, it’s quarantine 15’s time to shine. No matter where you live around the country, COVID-19 and the ongoing pandemic has affected your life in some way. For many, that means they are staying inside the house more, leading to overeating and a sedentary lifestyle. In fact, around 22% of Americans admit to gaining between 5-10 pounds since the pandemic began.
Are you in need of ways to keep active and healthy without leaving the house? Keep reading to discover the best exercises to do at home:
If you’re looking for the best at-home exercises that concentrate on cardio, look no further than jumping rope.
While it may seem like jumping rope is just a fun activity for recess, it can actually burn around 10 calories per minute. This exercise is a great cardio option for getting your heart rate up when you don’t want to go for a run or have access to a treadmill. It’s also a great workout for your legs, butt, arms, and shoulders.
The best part about jumping rope is that it requires very little space and the equipment is cheap. Turn on your favorite song and jump rope to the beat, soon enough you’ll be sweating and smiling.
When exercising at home, many people choose to participate in guided workout videos, whether they be live or pre-recorded. If you need the extra motivation of working out with others, try downloading a pilates exercise class to do at home.
Pilates is a low-impact workout that focuses on your core muscles and balance. The most common moves involve gentle stretching that targets your glutes, abs, lower back, and hips.
Since the moves rely on proper posture to receive the maximum benefits, you’ll want to practice these exercises while watching someone who knows the proper technique. While many gyms offer guided classes, you can find a large variety of video tutorials online, ranging from beginner level classes to exercises that focus on specific muscle areas.
Dumbbell Squats and Lunges
If you have a set of dumbells or hand weights, your ways to exercise at home are endless. Some of the most common and beneficial moves to do with your dumbbells are squats and lunges.
For a basic dumbbell squat, you’ll want to stand up straight holding a dumbbell in each hand. While you keep your back straight and head up, sit back into the squatting position. Focus on your form and continue squatting until your dumbbells are about an inch from the ground, then repeat.
For dumbbell lunges, you’ll start standing the same way with a weight in each hand. Then, step forward with one leg, bending at the knee until your thigh is parallel to the floor. Return to the starting position and do the exercise again with the opposite leg forward.
Make sure you don’t overexert your muscles with these exercises. Proper practice form, stretch before and after, and only do a few sets at a time. Always start with a low weight dumbbell and work your way up to heavier weights over time.
Yoga is one of the best things to do when it comes to exercising at home. Similar to pilates, yoga involves controlled stretching, but here you hold the stretches and concentrate on your breathing. Yoga moves focus on flexibility and balance, all while strengthening your muscles. Follow along with a beginner video to start, then move on to practicing your favorite poses on your own.
Not only is yoga a great exercise for your mind, but it’s an easy way to clear your mind and lower stress levels during the pandemic.
When it comes to the best way to exercise at home, HIIT workouts are becoming a favorite of many former gym junkies.
High-intensity interval training focuses on short periods of intense exercise, alternated with periods of less-strenuous exercises. An example of a HIIT workout could include sit-ups, push-ups, squat jumps, and then holding a squat. You’d take about 60 seconds to rest before repeating this round three times.
While HIIT workouts are hard work, they can provide the same results as intense cardio sessions in a fraction of the time. If you struggle to stay motivated to complete a traditional workout, then a quick HIIT session may be the answer.
One of the most hated moves of home exercising is the burpee, but few other moves will provide the same amazing results.
You begin a burpee in a standing position. Then, sit back into a squat with the palm of your hands on the floor. From there, you’ll extend your feet back and your arms forward to achieve the plank position.
Once you’re correctly planking, quickly move your feet so that you’re squatting. Finally, lift your body up to the standing position.
The whole point of a burpee is to move quickly. Because all the moves target different parts of your body, you can do this whole-body workout from literally anywhere.
Stay Fit With the Top Exercises to Do at Home
Now that you know some of the best exercises to do at home, you have no excuse not to prioritize your physical health.
For most of these exercises, all you’ll need to get started is an exercise mat, a towel, and a bottle of water. Add in a few dumbells, a jump rope, and a Youtube video and you’ve got endless workout possibilities.
Looking for more ways to keep your mind and body healthy during quarantine? Head to the Health and Fitness section of this site for all the best advice.