Although gym rats will tell you otherwise, you don’t need a gym membership to exercise. Maybe you don’t like the idea of walking into a gym and hundreds of heads snapping toward you, watching your every move.
Or, perhaps, you travel a lot without access to consistent workout locations. Either way, here are some great at-home workouts to get your sweat on and raise those endorphins.
1. Jump Rope
Grab a jump rope, and unleash your inner child. Start with the rope behind your back, swing it toward your feet, jumping over the string. The workout engages several muscle groups, including calves, hamstrings, triceps, shoulders, and chest. In addition, the cardio exercise elevates your heart rate and builds muscle.
2. Plank
Plank on your forearms or your hands, whichever is more comfortable. Extend your legs behind you and push your body up on your forearms or hands. Make a straight line with your body, don’t drop or raise your hips. Keep them level and breathe. Remain in this position to improve posture and strengthen the spine and abs.
3. Lunge
To complete the perfect lunge, step one foot in front and bring your knee on the opposite leg toward the ground. Both knees will bend, don’t topple forward or backward, and remain centered and level. Lunges maintain strength in the lower body and engage your core.
4. Jumping Jacks
Jumping jacks are a perfect way to launch into a workout or wake up. Jumping jacks aid weight loss and metabolism and lower blood pressure. Start standing up straight and jump out while bringing your arms above your hand. You can clap your hands or bring them up in a star shape.
5. Sit-Ups
Sit-ups are another exercise that helps posture. To practice a sit-up, lay on your back with your feet near your tailbone and your knees pointed toward the sky. Cross your arms across your chest and bring your upper body toward your knees. Sit-ups build ab and strengthen core and neck muscles.
6. Shadowboxing
Shadowboxing is a mindful cardio exercise. This is a great one if you need to release pent-up aggression. To shadowbox, assume a fighting stance, and apply footwork while throwing punches at an imaginary opponent. Practicing in front of a mirror will help you perfect your technique.
7. Bicycles
Complete bicycles on the back. Lay flat on the ground, place your head in your hands and raise your legs. Begin by circling your feet the way a bike pedals. If you prefer to complete this exercise while sitting, lean back into your tailbone and cycle your feet. This exercise targets flexibility and core strength.
8. Dips
Find a chair, couch, or table, place your hands behind your body, and extend your legs in front of you. Lower your upper body by bending the elbows; once you reach a standstill, extend your elbows back to an extended position and repeat. Dips build up the chest and triceps while assisting with balance.
9. Push-Ups
Push-ups build upper body strength and improve posture. Get into a plank position, strengthen the core, and bend your elbows, bringing your nose toward the ground. If you cannot do a full push-up, you can begin on your knees, a wall, or a bench.
10. High-Knees
High knee exercises enhance coordination and balance. Stand up straight and bring one knee as close to your hips as possible. For maximum effects, add a jog to a high knee exercise.