Staying healthy and fit during quarantine could be hard for a lot of us, not only mentally, but physically as well. However, there are many exercises you can do in your own (living) room and have a proper full-body workout without any equipment.
High Knees Running
This is a perfect way to start an exercise, as it will increase your heart rate and prepare your body for the exercises that follow. Simply start running while standing, and try to get your knees as high as possible. Put your palms in front of you, and hit them with your knees. Between 30 and 45 seconds of this is more than enough.
If you want to burn more calories, jumping jacks is an excellent exercise. All you have to do is jump and move your legs and hand accordingly. Just get in the groove, activate your core, and do not put too much stress on your knees when landing those jumps!
While standing in a push-up position, bring your knees to your elbows. Start slow and controlled if you are a beginner, and tighten your core as hard as you can. Your legs and your core should do all the work here, and the hands should be fully locked on the floor with straight elbows.
Another intensive cardio exercise great for burning calories is lunges. You can either put your hands on your hips or spread them wide, which will affect your balance. Start slow, do not hit the floor with your knees too hard, but make sure you are super close. Keep your back straight, and activate the core for increased stability.
There are plenty of different squat exercises, but if you want to keep it simple, just do a regular squat. Always watch your form, your back should be straight, hands in front, and you should have complete control over the squat motion. Do not raise on your toes while doing so, it will mess up your balance. Three sets of 12 is an excellent way to do squats.
This exercise is one that will activate practically every muscle in your body. Your biceps and triceps, your core, and your legs, all have to work together to maintain a proper plank position. If you are a beginner, do the plank on your palms. Once you get comfortable, get down on your elbows, as it is much harder.
Never arch your lower back! You should do the plank until it becomes too hard to maintain a proper form, but aim for anywhere between 30 to 60 seconds if you want to activate the necessary muscle fiber tear.
Imagine a plank, but just the other way around. Do not flex your elbows; keep them straight at all times. Do not arch your back, and try to push your glutes up all the time. The further your toes are from you, the harder this exercise gets. Try to hold it for 30 seconds.
Another great exercise that engages a lot of muscle groups is the push-up. If you never tried these, do them on your knees first, as this is much easier. Full range of motion and form are crucial: put your hands about shoulder-width apart on the floor, and try to come down all the way to your chest, and then quickly come back up, so your scapula is completely protracted. Depending on the variation, your reps may change, but try to work until failure.
All you need for this is a chair or just the front side of your couch. Put your legs in front of you, and keep them straight while trying to dip your body down from the chair. For extra tension, you can raise your legs on another chair, making this exercise much harder. Three sets of 10 will make you feel the burn in your triceps!
The one muscle group everyone at the gym seems to ignore are calves. To have a good calf workout, all you need is one stair or anything that you can step on. You can do these on both legs, or only one leg if you want to make it more difficult. The key to this exercise is to do it very slowly and controlled: come all the way up, pause for a second, and then slowly start to come down.
About the Author
Antonia is a sociologist and an anglicist by education, but a writer and a behavior enthusiast by inclination. If she's not writing, editing or reading, you can usually find her snuggling with her huge dog or being obsessed with a new true-crime podcast. She also has a (questionably) healthy appreciation for avocados and Seinfeld.
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