7 At-Home Exercises When You Can't Get to the Gym
Between work, keeping the house clean, and dealing with your family’s busy schedule, sometimes it’s difficult to find the time to visit the treadmill or get to your favorite group exercise class at the gym. Instead of skipping a day of exercise, complete your workout in the comfort of your own home. Here are seven exercises to do at home when you can’t get to the gym.
1. Take the stairs Turn on your favorite song and walk or jog up and down your home’s stairs. Raise your heart rate and continue this exercise for the duration of the song.
2. Commercial break wall sits While watching your favorite TV show, squeeze in exercise during the commercial breaks. Instead of sitting on the couch, sit against your wall! With a 90-degree bend in your knees, keep your back straight and flat against the wall during commercials. You’ll start to feel your thighs burn!
3. At-home circuit training Complete several repetitions of your favorite calisthenics. Easy at-home exercises for a circuit include squats, push-ups, lunges, crunches, and planks. Build on several reps of each exercise for a complete circuit.
4. Chair dips Are you wanting to tone your arms without hitting the weight-lifting machines at the gym? Try chair dips to target your triceps. Keeping your feet flat on the floor, place your hands on the edge of the chair and bend your elbows 90 degrees to lower yourself toward the ground. Push yourself back up, being careful not to lock your elbows when straightening your arms. Do several reps to sculpt your arms into shape.
5. Morning stretches Just as you get out of bed in the morning, take 15 minutes to breathe deeply, stretch and perform simple yoga poses. Positions like the downward facing dog, the pigeon pose and the tree pose improve balance and strengthen your muscles. You’ll also relieve some stress before the day begins.
6. Jump rope Dust off your jump rope for a super cardio exercise you can do at home or in your garage. Can’t remember any of your old, favorite jump-rope rhymes? You can blast a mix of heart-pumping workout songs and get jumping for a fun workout.
7. Ride a bike and climb a mountain You probably don’t have room to ride your bike around your house, or a mountain to climb indoors, but you can still do both at home and work your abs. Mountain climbers target your core and can be done anywhere in your home. While in plank position, bring one knee up to your chest and then switch legs, as if you were running up the side of a mountain. Bicycle crunches also tone your core. Lying flat on your back, bring each knee up in a bicycle pedaling motion. Alternate touching your elbow to the opposite knee, crunching and twisting your abdominal muscles. Repeat these exercises for a solid core workout.
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