At home workout routine

 Now exercising has become even more important than before. Especially during the time of quarantine caused by coronavirus pandemic. As there is a lot of anxiety and panic associated with it. Many people are experiencing physical symptoms such as stress and anxiety. Some of the most common symptoms include muscle tension and tremor. This at-home workout routine can help you not only with maintaining a physical body but also helps to relieve stress and panic during the times of coronavirus pandemic.

Panic attacks are often associated with decline and shortness of breath. Research has shown that maintaining a regular exercise plan can provide relief for many of the symptoms of panic disorder and other anxiety-related conditions.

The time has come that we start to take care of ourselves better and not just be ruled by the sedentary lifestyle. Now that the self-isolation confinement is real, and so is the need to exercise even within four walls.

It’s never too late to develop healthier habits, and the best way to start is with the help of some at-home workout routine.

The current situation cannot be an excuse for binge-watching the episodes that you missed because of the sedentary lifestyle. But also take advantage of this unexpected circumstances and give yourself at least 30- 40 mins of at home workout routine following the simple workout session.

And that too without the need for any equipment. And if possible, always indulge in some sort of meditation practice which not only helps calm the mind but is a great tool for the overall development.

Read the detailed article on –

• Why Meditate
• Types of meditations

Advantages of Exercise/ At home workout routine

There are many benefits to regular exercise. For example, exercise has been found to boost mood, improve energy levels, and promote quality sleep. For people with panic disorder and other anxiety-related conditions, exercise can be a proactive way to remove tension and reduce feelings of fear and anxiety. In addition, a regular exercise program can help ease the symptoms of other common illnesses, such as IBS or depression.

At home workout routine

These activities are essential to maintain a good physical condition, facilitate simple daily movements, ward off diseases and help you lose weight. In addition, they are very easy and can be done by individuals of all ages, anywhere. And the best: in just 15- 20 minutes.

So, if you are that type of person who doesn’t like the gym or has no way of playing sports, know that all is not lost! In this post, we will present some tips and some easy at home workout routine. Want to know how? Continue reading and check it out!

What do you need to do to start At home workout routine

A perfect workout always consists of three parts: warm-up, heart rate training and last but not least stretching.

Before giving up a sedentary lifestyle and starting exercising, it is necessary to consider some factors. See what they are!

Do a check-up

It is essential to have a check-up with your doctor before starting any physical activity, especially if you have chronic diseases, such as diabetes and high blood pressure. Thus, you will avoid major problems with your health.

Eat well before training

Practicing physical exercises on an empty stomach can be very dangerous and cause discomfort. The correct diet varies from person to person, type of activity and other factors. Even so, the idea is to have a healthy and balanced meal approximately 2 hours before exercise.

The World Health Organization recommends an intake of 2000 to 2500 Kcal/day for men and 1500 to 2000 kcal/day for women. Depending on your goal, losing weight or simply maintaining a good physical condition, you will have to choose to reduce calorie intake through an adequate diet to avoid fat accumulation or balance intake and expense.

Create a routine for at-home workout routine

Having a routine is the most important and perhaps the most difficult part for those who decided for, at home workout routine. Habits bring security and stability and help plan what comes next.

Many people think that routine is a boring and monotonous thing. But in fact, it is a great ally to achieve long-term goals, such as losing weight and defining the body. And we know that it doesn’t happen overnight, and it has more to do with everyday habits than with miracle diets.

Creating a routine helps prepare your body and mind to do your at-home workout routine with motivation. It is not because you are at home that you are going to leave the training “for the time being.” Think of a fixed time and be disciplined, getting other people in the house to respect your time.

Wear suitable clothing

Wearing suitable clothing even for an at home workout routine is very important. Training with inappropriate clothing can put your health at risk. Therefore, it is very important to wear light clothing, which is comfortable and allows sweating. Footwear should also be specific to the activity in question, avoiding possible negative impacts on the feet, ankles, knees, and joints.

Be careful with the temperature

High temperatures generate greater wear and tear on the body and can lead to dehydration. Therefore, be very careful with the practice of exercises for beginners after 10 am and before 4 pm, especially if it is done outdoors. keeping in mind the going out is obviously not an option during the quarantine. Hence At home workout routine.

Always hydrate

Try to drink 250 to 600 ml of water at least 2 hours before physical exercise. Also, remember to hydrate yourself during activity and at average intervals of 20 minutes. Then,  keep hydrated for the rest of the day.

Pay attention to frequency

The ideal is to start by doing only 1 set of each exercise per day, with 15 to 20 repetitions in each one and without stopping for recovery. If you feel the need to rest between sets, take a maximum of 30 seconds of rest. Just be sure to align the posture and perform all movements correctly.

Set a goal, you want to achieve with the help of these at home workout routine

Whether its workouts at home to lose weight, build muscle workout plan, or getting rid of back pain – physical activity can solve all problems, but it’s important to correctly draw up fitness lessons. Depending on the goal, the frequency, duration, and content of the training vary. In any case, the first step should be done very carefully, so as not to harm the body.

Physical activity helps to put your body in shape, provide better health, offer energy and improve your self-esteem. But, you don’t always find the time or have money available to enroll in a gym or even do some martial art.

But it is very important to remember that training without equipment is possible. Training without equipment for at home workout routine is something that must obey the principle of individuality and specificity.

That is, it will vary from person to person, depending on your limitations, physical condition, and training objective.

Even if you are only able to do at home workout routine without equipment, this is no excuse for not keeping in shape or exercising your mind and body.

Stretch before and after

Stretching exercises should be done before starting the At home workout routine. As they prepare the muscles and joints for physical activity and improve blood circulation. However, they should also be done after At home workout routine because they help to eliminate the tension generated by muscular effort, especially in sedentary people.

Stretching exercises for At home workout routine should be performed so it involves all the muscle groups such as legs, arms, and neck, lasting at least 20 seconds each.

• Flex your body forward for 20 seconds, as shown in the image below, without bending your knees. It is not necessary to touch the ground with your hands but to reach the maximum point of flexion that the body allows.

• Stay in the position shown in the image below for 20 seconds. This exercise should be done with both legs.

• You can jump rope, do jumping jacks, run in the neighborhood (not recommended during Quarantine), among others.

Do these exercises before and after the At home workout routine.

When warming up, you should feel no pain, only slight spasms in the muscle being stretched. But if you suffer from problems in specific areas of the body, the best thing is to seek out a health professional to make the correct indication of the activities you can do.

Be careful not to get injured.

What are the main examples of at-home workout routine

Are you ready to start a healthier life? Then check out the exercises for an at-home workout routine. This serves as a good option for an at-home workout for beginners also.

Therefore, these are suggestions of possible exercises for training at home workout routine without equipment.

That is, so you can exercise regularly without leaving your home.

Star jump

The best way to start a workout is to warm up your muscles, which is why many of the routines start with the star jump. Start with your arms down and close to the body. Perform an upward jump, raising your arms and spreading your legs to form a kind of star.

Mountain climbing

Quickly bring your knees closer to your chest without moving the rest of your body.

Execution:

• Keep the palms of your hands on the floor and your arms stretched out. Raise one knee to bring it closer to your chest and then do the same with the other knee.

• Repeat these movements quickly without modifying the rest of your posture, as if you were climbing a mountain. It is a very good exercise for your legs and increases the heart rate.

One-sided squat / Lunge

This exercise helps to strengthen the thigh muscles, posterior thighs, buttocks and to work the balance.

Execution:

• Standing, legs apart, aligned with the pelvis, knees slightly bent, straight back, abdominals contracted, back leg resting on the tip of the foot.

• Flex the front knee and descend, keeping it in line with the heel and bring the knee closer to the back leg of the floor.

• The front leg and the back thigh should be perpendicular to the floor at the end of the movement.

• Go up and at the same time return to the starting position pushing the floor, always contracting the abdominal.

Push-ups

Traditional push-ups will help you increase your torso strength, chest specificity, and triceps.

Execution:

• Lying face down, support your hands apart from each other, aligned with the chest, wider than the width of the shoulders and supported by the tip of the feet (or knees for those who have difficulty);

• The whole body aligned, descending until approaching the floor, flexing the arms;

• Extend and return to the starting position.

Plank

Hold the position for 30 seconds.
The position is similar to that of push-ups, but it is used to train other parts of your body.

Execution:

• Lie face down, with your elbows and forearms resting on the floor.

• With your legs stretched out, keep your back in a straight line and squeeze your abdomen.

• You should not move, just stay in that position for 30 seconds without changing your posture.

Squat

This is an exercise that resembles the movement of sitting and getting up, useful for day-to-day activities when picking up shopping bags, for example.

Strengthens the thigh, hamstring and gluteal muscles.

Execution:

• Standing, feet shoulder-width apart, straight back, abdominals contracted, descending, flexing the knees without them exceeding the limit line of the foot;

• Tilt the torso slightly forward, placing the pelvis backward, as if to sit, push the floor and return to the starting position.

Buttock bridge

This exercise develops the musculature of the glutes, posterior thigh and improves the articular mobility of the spine.

Execution:

• Lying face up, arms extended by the body, knees bent;

• Raise the pelvis, contracting abdominal and gluteus, and descend towards the floor.

Abdominal crunch

Execution:

• Lying, hands at the side of the head, this is aligned with the spine, space of a fist between the chin and the trunk, abdominal slightly contracted;

• Perform spinal flexion, raising the trunk in line with the head;

• Descend and return to the starting position. Thus strengthening the rectus abdominis.

Jump rope

Replace this with star jump and mountain climbing if you don’t have the jumping rope

For those who do not have a bicycle or treadmill, jumping rope is a great option for aerobic exercise. In 15 minutes of activity, you lose 180 calories (against 140 in the run).

This same period is equivalent to 1 hour of walking. The rope strengthens the bones and lower limbs (thigh, calf). Start with 10 minutes of activity and don’t worry, the pace and coordination come with time and practice.

Execution:

• Opt for comfortable clothes that avoid sweat.

• Use sneakers with cushioning that support the impact of the jumps, to avoid injury to the joints;

• Always keep your body straight, looking straight ahead;

• Start jumping with both feet and, when landing, do it with the front of your feet;

• Jump with your legs extended and land with your knees bent.

Bottles for at-home workout routine for arms

This is an exercise for the biceps; it’s the hardest thing to break through at home.

Execution:

• For this exercise, pick up the bottles and perform classic biceps flexions.

• If you are just starting to exercise, then take one bottle in two hands, but if you are not a beginner, then take a bottle in each hand.

Sit on the wall (Wall Sit)

For strength development mainly, since isometric movements tend to work less hypertrophy. But it is an excellent exercise, as it is difficult even for advanced people.

It is also good for use in bi-sets to raise the intensity level of at home workout routine.

Execution:

• Stand with our backs to a wall (about half a meter from it) and lean against it, with our backs.

• Slide down until our knees are bent at 90-degree angles, keeping the abs contracted;

• Maintain the position for 20 to 60 seconds (minimum of 20 seconds and keep as much as possible);

We slowly return to the original position and repeat. To increase the intensity, we can hold the weight or put a ball between the knees or lift one of the legs.

Important tips for at-home workout routine

You can perform these exercises from 1 to 3 sets each, with a rest interval of 30 to 45, or without rest for those who already have some physical conditioning and want to increase the intensity.

Therefore, this is a suggested sequence of exercises for at home workout routine. However not for someone specific, and who needs a good technical execution to perform the exercises.

That is, it is just a suggestion of possible exercises for at home workout routine without equipment so that you can perform physical exercise regularly without having to leave the house.

Since each case is different and you should ask for help from a professional in this field to help you carry out a specific training plan.