Working out is good for your body, great for your health, and can be lots of fun. But what if you don’t have enough time or money to get a gym membership? Don’t worry, there are plenty of ways to stay fit outside of the gym, including lots of fun exercises you can do at home.
A warm up is essential to all exercises. It gets the blood moving, gets your heart rate up, and helps you prevent injury. Try to start every workout you do with a 2 to 5 minute warm up.
An air squat is the simplest form of the squat, performed without holding any additional weight. Stand with your feet a little wider than your hips. Send your hips back like you’re trying to sit down in a chair.
Keeping your weight in your heels and your knees in line with your ankles, sit back as far as you can. Pause at the bottom, then stand all the way up, squeezing your seat at the top. Start your workout with 3 sets of 10 air squats.
Now it’s time to warm up the upper body. Start rotating your arms in large circular motions. Move faster and faster until you feel your heartrate start to pick up. Do this for one minute.
Okay, now that you’re warmed up, it’s time to get serious.
The idea during each of these exercises is to keep the intensity up. You should be out of breath and working hard the whole time. For this workout, use a 15-12-9 pattern. First, do 15 repetitions of each exercise, then do a round of 12 for each exercise, a round of 9, and you’re finished!
Burpees is the exercise that you love to hate, because it is so difficult, but so effective. Start in standing. Bend your knees and put your palms on the ground. Jump back into a plank position. Bend your arms until you are lying flat on the ground. Now push back up into plank, jump your feet back in between your hands, stand up straight, and jump. Repeat.
Start out standing. Take a big step forward with your right foot, sinking down into a lunge. Now, from this lunged position, jump up and switch your legs midair, landing in a lunge position with your left foot forward. If this is too challenging, just switch lunges without jumping.
This common exercise is popular for good reason. If done correctly, push-ups are a fantastic workout for your whole body. Come to plank position, with your hands slightly wider than your elbows. Squeeze the muscles in your legs, seat, and abs. Now bend your elbows so that they go backwards on a 45-degree angle. Lower yourself almost to the ground. Push yourself back up.
These three exercises are specifically put together to hit all the major muscle groups in your body. You’ll work your legs, seat, abs, and arms, all in under 15 minutes! Don’t forget to spend 5 to 10 minutes stretching yourself out afterwards. This quick at home workout is effective and easy to do even in a small space. So, what are you waiting for! Drop and give me 15.
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