Workouts You Can Do At Home

 

Gym memberships can cost a lot of money, especially if you have premium services or attend gyms that specialize in particular fitness regimens. Over time, unused memberships set you back thousands of dollars.

Now, if you’re regularly going to the gym and feel that you’re getting your money’s worth, great! Don’t quit or cancel that membership. However, if you find that you sweat more over finances than you do at the gym, you may want to consider postponing or cancelling your membership.

As an alternative, maintain a healthy lifestyle by trying these workouts from home. They key with these workouts is they don’t require any equipment – just your own bodyweight.

 

Air squats

Stand tall with your feet spread a little more than shoulder-width apart. Hold your arms straight out while keeping your back straight. Flex your abs and lower your body towards the floor by bending your knees and pushing your hips back. Be sure your body “breaks parallel”, which means you go beyond 90 degrees when you squat. Complete three sets of 15-20 reps.

Tip: When bending your knees, be sure they track over your toes. Avoid bending your knees inward – this puts added stress on your knees instead of letting your leg muscles do the work. Also, keep weight on your heels. This ensures you’re working your leg muscles instead of using forward momentum to get back up.

 

Incline pushups

Get into the pushup position and place your hands on a couch, box or step instead of the floor. Keeping your elbows close to your body, your hands adjacent to your shoulders and your core tight, lower your body until your chest touches the ground. Then bring yourself back to the starting position as quickly as you can. Complete three sets of 10 reps taking a one minute break between each set.

Tip: The higher the surface you place your hands, the easier the pushup. Find the right height for you by testing various surfaces. You have found the right height if after seven or eight reps the movement starts getting difficult.

 

Hip raise

Lie on your back with your feet flat on the floor and knees bent. Place your arms to the sides for added stability. Keeping your core tight, squeeze your glutes and raise your hips off of the floor. Your body should look like a straight line between your shoulders and knees. Hold for three to five seconds with your glutes squeezed tightly the whole time, then return to the starting position. Complete three sets of 10 reps, taking a one minute break between each set.

Tip: Make it more challenging by holding a weight on your hip each time you raise your hips.

 

Floor raises

Lie facedown with your arms in a ‘Y’ position. Your palms should be facing upwards. Using your back muscles, lift your feet and arms off the floor slightly and then return to the starting position. Complete 12 reps of this movement. Once you’ve done this, move your arms into a ’T’ position and complete the same movement and same number of reps. Lastly, place your hands above your head in an ‘I’ position so your body forms a straight line. Changing the position of your arms redistributes weight and challenges different muscles in your back.

Tip: If it is a difficult position for you, remove some of the weight by taking your shoes off.

 

Side plank

Lie on your left side with your knees straight. Using your elbow and forearm, elevate your upper body off of the floor. Hold this position for 30 seconds. Don’t let your body bend – keep it in a straight line by breathing normally and keeping your core tight the entire time. Repeat this movement on your other side. Do this two more times.

Tip: If balance is an issue and you require more stability, place both of your feet on the floor rather than keeping one on top of the other.

 

Flutter kicks

This is a great abs workout. Lie on your back with your arms stretched out behind you, barely off the floor. Lift your legs slightly off the floor and then begin kicking each one upward, alternating between your left and right leg for 30 seconds. The key is to keep your core tight and to never let your feet touch the ground. Repeat three more times.

Tip: If you’re unable to do the workout as explained above, modify it by keeping your arms directly by your side.

 

Burpees

This is among the best full-body cardio workouts. In one movement, kick your feet back and place your hands in front of you to form a push up position. Allow your chest to touch the ground. Then using your hips pop your feet back to the original position. End with a clap over your head and a jump off of the ground. Do 15 reps, then take a 30 second break before another two sets.

Tip: Break down this movement into steps and practice before you incorporate it into your workout. You want to avoid bending your back too much on the way up and completely collapsing to the ground on the way down.

 

Mountain climbers

This is also a great cardio movement that works your arms, shoulders and core. Start in a pushup position with your abs tight. Then bring one knee to your chest between your hands. Bring your knee back to the starting position and alternate with your other leg. Complete 3 sets of 15 mountain climbers per leg taking a 30 second break between each set.

Tip: Maintain a stable core and upper body to get into a rhythm with your legs.