Exercise doesn’t have to happen in the gym, and you don’t need lots of fancy equipment or tons of space to get you started. Whether you want to cut down on gym fees, want some privacy or simply need an energy boost, try the exercises below and stay fit without leaving the house.
What to be aware of when exercising
Before starting any form of exercise, check-in with yourself and your body and make sure you’re not taking on too much.You want to avoid injury, so follow the below tips before and throughout your workout:1
- Allocate 5 – 10 minutes to warm up and cool down. Warm-ups can include jogging on the spot at a moderate pace and adding in movements such as shoulder, wrist and ankle rotations. Cooldown is slower-paced and focused more on stretching the muscles you’ve used throughout.
- Boost activity gradually and don’t push yourself too hard unless you’re used to training regularly.
- Take breaks when needed and listen to your body. If you feel sick or faint or have pain in your joints, then stop.
Different types of exercisesExercises normally fall into the below categories and incorporating a mix of all three will provide a great full-body workout.2
- Rocket jumps - Stand with your feet hip-width apart, knees slightly bent and hands-on thighs. Power through your feet and jump up, driving your hands above your head. Land softly with knees bent to avoid jarring of the joints.
- Star jumps - Stand tall, knees slightly bent with your arms at your side. Again, power through the feet and jump extending both arms and legs out into a star shape. Land softly with knees bent slightly.
- Mountain climbers – Start in the plank position with your shoulders over your wrists. Bring one knee forward to your chest before returning to plank and switching legs. Pick a pace that’s comfortable for you.
- Burpees – From standing, drop into a squat, place your hands on the ground and kick back into a press-up position. From here, jump your feet back into a squat and jump into the air.
Bodyweight & resistance exercises4
- Walkouts (arms) - Stand tall with your feet hip-width apart. Then bend at the hip and place your hands on the floor (bend your knees if you have to but try and keep your legs straight). Slowly walk your hands out into a push up position before walking them back in and back to standing.
- Lunges (legs) - Start in standing and step one leg forward, lowering the hips until both knees are bent at 90 degrees then return to standing. Complete on both legs.
- Squats (glutes) - Stand with your feet shoulder-width apart. Lower yourself into a seated position until your thighs are parallel with the ground. Keep your head looking forward and back straight before returning to standing.
- Sit Ups (core) – Start on your back and bend your knees, keeping them hip-distance apart. With your hands behind your head engage your core to bring you into a seated position and return back down.
- Downward dog stretch – Stand with your feet hip-width apart and place your hands on the floor. Walk out your hands until you form a ‘V’ shape. Relax your neck and push your hips backwards, working towards straight legs.
- Forward fold – Stand with feet hip-width apart and bend from the waist, slowing lowering your upper body to the ground. Bend knees first and work to straight legs.
- Hip flexor stretch – From kneeling bring one leg in front into a lunge position. From here, lean your hips forwards and repeat on the other leg.
- Side stretch – From standing, take one leg and cross it in front of the other. With the same arm as your crossed leg, life this above your head and lean your body in the opposite direction.
Shop Sports Nutrition
Last updated: 25 April 2020