How to workout at home 3 ways to workout at home

Catalog Method 1: Strength training without fitness equipment1, do push-ups to exercise arm and shoulder strength.2, lift the opposite side of the body to exercise arms and back.3, do flat support to exercise the strength of core muscles.4, do the frog hip bridge to exercise glutes and core muscles.5, do lunge squats to exercise legs and buttocks.6, tiptoe to exercise calf muscles.7, with a bottle of water or a can of milk to increase the weight.8, follow the video to exercise with the video to improve their motivation. 8, Follow the strength training video to improve your motivation. Method 2: Aerobic exercise at home 1, do some easy movements, warm up for 5-6 minutes. 2, do 2 sets of rocket jumps, 15-24 each. 3, do 2 sets of star jumps to get the whole body moving. 4, do squats to exercise the lower body. 5, do 2 sets of toes back to the ground to exercise your limbs. 6, do bobble jumps at the end of the day. 7, do some gentle stretches to relax your body. 8, try to mix up your outdoor activities. 9, try to mix up your outdoor activities. 10, watch the aerobic exercise warm up video. 11, watch the aerobic exercise warm up video. 12, watch the aerobic exercise warm up video. 13, watch the aerobic exercise video. Watch an aerobic warm-up video to see if you can follow along. Method 3: Develop a Healthy Home Exercise Program 1, Develop a regular exercise schedule. 2, Plan to do at least 150 minutes of moderate aerobic exercise per week. 3, Perform strength training at least 2 times per week. 4, Perform stretches to build up your flexibility. 5, Warm up before you start exercising, and warm up after you finish. 6, Drink plenty of water to make sure your body is well hydrated. 7, Workout in a safe, comfortable place in your home. 8, Warm up at home, Wear comfortable clothes that are easy to move around in. 9. Participate in fitness challenges to increase your enjoyment. Can't get out and work out at home? Don't worry, you can do cardio and strength training at home even without complicated equipment! But don't forget to take precautions, such as warming up before forging and warming up after forging, or you might get hurt.

Method 1: strength training without fitness equipment

1, do push-ups to train arm and shoulder strength. Push-ups are the most classic action to train the upper body, and you can do them anytime, anywhere. First, kneel on the mat or floor, knees and feet together. Straighten your body and lie prone on the floor with your hands open to shoulder-width apart, bracing your palms on the ground. Keep your toes on the ground and keep your feet together. Tighten your core muscles, keep your back straight, and slowly power up with your arms to straighten your elbows and prop your body back up. Slowly lower your body afterward. When your abdomen is about to touch the ground, prop your body back up.

Start with 3 sets of 10 reps each. As you get more comfortable with the push-ups, increase the number of sets.

If you can't do a full pushup yet, keep your knees and calves close to the ground and hold up just your upper body. This will gradually build muscle strength in your upper body and eventually lead to full push-ups!

2, lift the opposite side of the limbs to exercise arms and back. It sounds complicated, but it's actually quite simple, and it works the upper body, back and hips. Lie down on the floor or mat, legs straight, toes pointing back. Extend your arms straight ahead, palms facing each other. Exhale and tense your core muscles, then slowly lift your right arm and left leg a few centimeters off the floor as you inhale. Exhale and slowly move them back to the floor. Repeat on the other side. Try to keep your back, hips and head still while doing this exercise.

3, do flat support to exercise the strength of the core muscles. Plate support on the forging core muscle groups than push-ups more effective, do it is also more simple. First of all, lying on the floor or mat, hands open to the shoulder width, palms on the ground. Expand your shoulders as far as possible to reach your back and core muscles. Straighten your arms and prop your body up, making sure that your entire body and feet are off the ground so that only your toes are underneath your lower body on the ground. Keep your feet and back as straight as possible and try to hold this position for 20-60 seconds. Do not hold your breath! While holding the plank pose, inhale smoothly through your nose and exhale through your mouth.

Finish by moving your body down slowly and gently to return to the original position.

Tip: Want to build abs? Follow this 10-minute video to work your core muscles: https://www.nhs.uk/video/pages/body-blast-working-your-abs.aspx

4. Do the frog hip bridge to work your glutes and core muscles. The frog hip bridge is suitable for exercising the buttocks and strengthening the abdominal and lower back muscles. Lie on your back with the soles of your feet together and your knees naturally extended, like a frog. Tensing your glutes and abdominal muscles, slowly lift your hips off the ground until your body is in a straight line from your shoulders to your knees. Hold this position for a few seconds, tensing your gluteal muscles, and then slowly move down back to the floor. Continue doing this exercise in a fluid motion for 30 seconds.

Keep breathing steadily throughout the exercise.

5, do lunge squats to exercise legs and buttocks muscles. Lunge squats are good dynamic stretching movements that also build strength in the lower body and leg muscles. First of all, stand straight, feet together, shoulders back and down. Tighten your core muscles and keep your back straight. Slowly lift one foot and take a big step forward, with the other leg behind you, bending at the knees on both sides, into a deep squat position. Land heel-first as you step forward. Finish by powering up with your front leg and pushing yourself back into the initial position. As you squat down, keep your hips straight, don't lean forward, and don't rock or tilt from side to side.

Remember to tense your thigh and buttock muscles as you return to the initial position.

6, tiptoe forging calf muscles. Tiptoeing helps to build the strength and line of the calf muscles. Stand in front of a chair or table. Hold on to the back of the chair or put your hand on the table. Slowly stand on your tiptoes, keeping your knees and back straight. Then slowly bring your heels to the ground. Total***Do 2 sets of 10-15 reps each.

You can also combine tiptoes and squats to work both calf and thigh muscles.

7. Add weights with water bottles or milk jugs. If you want to challenge yourself, you can hold a water bottle or milk can in each hand. How much liquid to fill it with depends on your health and comfort level. Try the following exercise: Lunge squats while holding a milk jug. Hold 1 milk jug in one hand or 1 in each hand, drape them over your sides, and do a lunge squat as you normally would.

Stand on tiptoes with cans. Stand up straight, hold a milk jug in each hand, and slowly stand on your tiptoes. Hold this position for 2 seconds, then let your heels hit the ground again.

Squat with a milk jug. Sit in a chair with a milk jug in each hand between your thighs and your feet flat on the floor. Tensing your gluteal muscles, push your body upward from your heels until you stand up, then slowly return to a seated position. Start repeating the process again as soon as your buttocks touch the chair.

8. Follow along with strength training videos to improve your motivation. If you feel lost without a trainer on hand to guide you, fitness videos can be a good substitute for a trainer. Search for videos of different muscle groups on video sites, or try a strength and flexibility program like the following: https://www.nhs.uk/live-well/exercise/strength-and-flex-exercise-plan-how-videos/. You can also follow strength-training coaching apps like JEFIT, StrongLifts 5X5 and GAIN Fitness Cross Trainer.

Method 2: Do cardio at home

1. Warm up for 5-6 minutes by doing some easy moves. Before you start cardio, do a few minutes of warm-up exercises so that your heart rate increases and your muscles warm up. You can try the following set of warm-up exercises: walk in place for 3 minutes. Lift your legs and swing your arms as you walk. Walk forward, then backward.

Stand up straight and place your hands in fists in front of you. Alternate straightening your feet forward and touching the ground with your heels. Try to touch the ground with your heels 60 times in 60 seconds.

Stand straight, bend your knees and lift your feet, touch your knees with your opposite hand, then switch sides and repeat. Alternate this for 30 seconds, ideally for 30 reps.

Do 2 sets of shoulder rotations, repeating 10 repetitions each. With arms hanging relaxed at the sides of the body, turn your shoulders forward 5 times, backward 5 times, and then repeat. You can combine this with walking in place.

Stand up straight, open your knees to shoulder-width apart, and straighten your arms forward. Keeping your back straight, slowly bend your knees and move your body down 10 centimeters, then stand straight again. Repeat 10 times.

Tip: This is just an example! There are tons of warm-up videos on video websites or apps like 5 Minute WARM UP that you can follow to warm up before your official workout.

2. Do 2 sets of rocket jumps, 15-24 reps each. Rocket jumps are fun and exciting, and it's a good way to start a formal workout. Stand with your feet hip-width apart and bend your knees slightly. Squat down and place your hands on your thighs, then jump up, stretching your entire body and reaching your arms straight up. Land gently, allowing your feet and knees to return to the initial position. Jump 15-24 times for 1 set. Rest for 1 or 2 minutes, then do 1 more set. As you get used to the exercise, you can squat deeper and give your body a greater challenge. You can also hold a weight or water bottle in both hands in front of your chest and hold it high above your head as you jump.

When you're done, do 15-45 seconds of walking or jogging in place.

3. Do 2 sets of star jumps to get your whole body moving. Star jumps are similar to open and close jumps, but the movement is done only after jumping into mid-air. First of all, stand, feet and hip width, slightly bent knees, two arms hanging on both sides of the body. Jump upwards, stretching your limbs, legs apart and arms slightly raised at the sides, so that your body is in a star shape. When you land, keep your knees together and your arms at your sides. Jump 15-24 times for 1 set, rest a little and then do another set. Tighten your abdominal muscles and keep your back straight to work your core muscles.

4, do squats to exercise the lower body. Squatting is a very good aerobic exercise, can exercise to the back, legs and buttocks. First of all, feet open to the shoulder width. Straighten your arms in front of you, bend your knees and keep your back straight. Slowly move your body down until your knees are at a right angle and your thighs are parallel to the floor. Then, slowly return to the initial position. Do not let your knees go over your toes.

When you're done, walk or jog in place for 15-45 seconds to allow your body to stretch.

5. Do 2 sets of toes back pointing to exercise your limbs. This exercise is fun and kind of like a dance move. Stand up straight, step back with your right foot, point the ground with your toes, and swing your arms forward at the same time. Then switch feet and repeat the same movement. Alternate feet fluidly for 15-24 reps for 1 set, rest for a while, and then do 1 more set. Straighten your shoulders and hips and look straight ahead. Be careful not to let your front knee go over your toes as you bring your back foot back.

When you're done, walk or jog in place for 15-45 seconds.

You can make it harder for yourself by jumping up and down as you switch feet. Be careful to avoid knee strangulation or your knees will hurt when you land.

6. Finally, do bobble jumps. First stand straight, then squat down and put your hands on the ground in front of you. Stomp your feet backward and assume a push-up position. Then jump forward and change back to a squatting position. Jump your body upward and straighten your arms upward. Do 2 sets of 15-24 repetitions per set. If the full bobble jump is too difficult for you, you can omit the push-ups and jump straight upwards after squatting. You can also choose not to jump and instead stand up slowly.

Did you know? According to fitness experts, bob jumps are the best full-body exercise you can do at home!

7. Do some gentle stretches to relax your body. After your workout, do at least 5 minutes of warm-up exercises to gradually restore your resting heart rate. Walk or jog in place for a few minutes, then do some easy stretches or yoga moves to stretch your muscles. For example: stretch your hips. Lie on your back, bring both knees up to your chest, then press your right leg over your left. Grasp your left thigh with both hands and pull your knees toward your chest. Hold this position for 10-15 seconds, then switch sides and repeat.

Stretch the posterior hamstring tendon. Lie on your back with your knees bent. Hold one of your legs with both hands just below the knee and pull it toward your body, taking care to keep it straight. Hold this position for 10-15 seconds, then switch sides and repeat.

Sitting with your back straight, bend your legs with your feet facing each other in what's known as the butterfly pose. Slowly move your thighs down as close to the ground as possible. Hold this position for 10-15 seconds, then relax.

Stretch your calves. Take a step forward with one foot and a step back with the other. Hold for 10-15 seconds, then switch sides and repeat.

Lay your body on your side with your knees together. Grab the foot located on the top side and pull it towards your buttocks. Try to touch your buttocks with your heel. Hold this position for 10-15 seconds, then turn to the other side and repeat the above on the other side.

8. Try to mix in some outdoor activities. Getting outdoors can uplift your mood while making exercise more fun. If you can get out of the house and into the great outdoors, you may want to incorporate walking, jogging or other outdoor activities into your aerobic program. For example, walk or jog in your yard or neighborhood.

Bicycling

Jumping rope or trampoline in your own yard.

Laboring in the yard, such as gardening, raking leaves, or mowing the lawn.

9. Watch a cardio warm-up video to see if you can follow along. By watching an instructor do a full set of exercises, you'll have a better understanding of what it takes to set a pace that works for you and to get the workout you need. Search for your favorite videos on video sites, and there are some great at-home workout videos on the NHS website: https://www.nhs.uk/oneyou/for-your-body/move-more/home-workout-videos/. Some apps also offer timed cardio programs you can follow along with, such as HIIT & Cardio Workout by Fitify, Daily Cardio Workout, or Cardio Workout: Home Cardio Trainer.

Method 3: Create a healthy at-home Workout Program

1. Create a fixed workout schedule. A fixed schedule is easier to follow. Try to work out at the same time every day for a whole week to form a habit! Schedule specific days and times to exercise. For example, strength training at 7 a.m. on Mondays and Fridays.

Don't get mad at yourself if you fall a day or two behind. It takes time to develop new habits, and there will be setbacks along the way. The important thing is to not get discouraged and get back on track as soon as possible.

Tip: You can even schedule your workouts to coincide with other activities you do regularly. For example, take advantage of a 30-minute cardio workout during a viewing of your favorite TV show.

2. Plan to do at least 150 minutes of moderate aerobic exercise each week. Everyone's exercise needs are different, depending on fitness goals, age and overall health. However, doctors recommend that most adults should set aside five days a week for 30 minutes of moderate aerobic exercise. You can also do 75 minutes of vigorous aerobic exercise per week or set aside 5 days per week for 15 minutes of vigorous exercise." Moderate" aerobic exercise includes walking, jogging at an easy pace, biking at less than 16 miles per hour, and doing house or yard work that requires constant walking, such as vacuuming or sweeping up dead grass.

"High-intensity" aerobic exercise includes running, hiking up a mountain, biking at speeds higher than 16 kilometers per hour or jumping rope.

Even if you can't reach your goal right away, don't worry! Newbies should gradually increase the duration and intensity of their exercise. For example, start out by setting aside 10 minutes of walking on your patio or in your neighborhood three days a week, then gradually increase to jogging for 30 minutes a day.

3, at least 2 times a week strength training. Strength training is the use of resistance to exercise muscles, resistance may come from weights, elastic bands or your own weight. Strength training for all the major muscle groups should be done at least two days a week. Perform sets of 12-15 repetitions of each exercise in each workout. Gradually increase the number of repetitions or resistance, such as by adding weights, as your muscles get stronger.

Strength training includes planks, push-ups, weight lifting and exercises using elastic bands.

After each strength training session, give yourself at least 2 days to rest and recover or you may get injured.

4. Do stretching exercises to build your flexibility. Stretching exercises stretch your muscles and joints and prevent them from becoming stiff and painful. Try to perform stretching exercises only after your muscles are warmed up, such as scheduling them after cardio or strength training, for best results. Do each stretch 3-5 times during each workout. Dynamic stretching involves mobilizing the muscles of the body in a series of fluid movements that do not require holding a position for a period of time. These types of stretches include lunge squats and kicks. Unlike traditional static stretches, you can do dynamic stretches to warm up and perform other exercises later.

Static stretches are good for lengthening muscles and improving joint mobility after stretching the muscle to its breaking point and need to be held for 10-30 seconds. Such stretches include touching your toes, pushing against a wall and alternating feet on a chair or step to stretch the tendon at the back of the leg.

5. Do warm-up exercises before you start working out and warm-up exercises after you finish. This is important to prevent injuries and reduce the burden on the heart. Before exercise 5-10 minutes of easy warm-up exercises, such as walking, jogging or push-ups, so that the heart rate slowly accelerated. After your workout, walk again at an easy pace and do some easy stretches to help your heart rate gradually return to normal. If you plan to do a strenuous workout afterward, then extend the warm-up time. For example, if you plan to run at a fast pace, then do a 10-20 minute warm-up.

When doing warm-ups after a workout, try to get your heart rate down to no more than 120 beats per minute. If you don't have a heart rate monitor, use a watch or timer to count the number of pulse beats.

6. Drink plenty of water to make sure your body is well hydrated. The body can easily become dehydrated during a workout. For every 60 minutes of exercise, drink 470-950 milliliters of water to keep your energy up and replenish the water your body loses through sweating. If it's hot or you sweat a lot, you may need to drink more. It's a good idea to drink a little bit of water during the breaks after you've done a set of exercises. Let's say you're doing 2 sets of squats. After doing 1 set of 20 squats, drink some water before doing the 2nd set.

If it's hot and humid and you're doing a strenuous or long-lasting exercise (more than 1 hour), drink a sports drink to replace lost electrolytes.

It's also important to give your body some water after a workout. You can also drink some nutrient-rich shakes or fruit shakes, eat some juicy fruits and vegetables, or have a bowl of soup.

7. Exercise in a safe, comfortable place in your home. Exercising at home requires little space, but it must be enough for you to move around safely without bumping into things and getting hurt. Move furniture that might get in your way, such as chairs or coffee tables. Consider laying out a mat and exercising on it to protect yourself and the floor. You'll be sweating and short of breath during your workout, make sure the space you're in is cool and ventilated. If you can't open a window, then turn on a fan to circulate the air.

8. Wear comfortable clothes that are easy to move in. What you wear affects how comfortable you are when you are exercising. Clothes must be breathable, loose or stretchy, and won't get in the way of doing your movements. If you tend to sweat, choose a moisture-wicking blend of fabrics, such as polyester or polypropylene. If certain workouts will take place outdoors, be sure to dress for the weather. If it's hot, wear light, light-colored clothing. If it's cold, wear layers of darker colors.

If you have a full chest, wear comfortable, well-fitting sports underwear that will not only increase comfort during your workout, but also provide more support.

9. Participate in fitness challenges to add to the fun. These challenges can give you clear goals and make forging more fun. Reassure some friends that you'll participate in a 30-day plank support program or a C25K running challenge. Once you've spent several weeks completing challenges, the workout schedule you follow during that time will form new habits! Remember, many fitness challenges don't work the entire body and are best done in conjunction with other exercises. For example, the squat challenge is great for legs and glutes, but it doesn't work the upper body.

Download the Fitness Challenge app to enhance your workout program. You can also use fitness apps that feature a variety of challenges, such as the Nike Run Club or Home Workout-No Equipment apps. They make it easy to keep track of your progress on various fitness challenges, and some even have social features so you can compete with friends against each other.

TipTry not to get discouraged if you don't see immediate changes. You may need to keep forging for 3-4 weeks before you start to see results.

Getting a partner to work out with can be fun! If you live with someone else, invite them to join you. You can take the opportunity to bond with your family and friends, and you'll also improve everyone's health!

Play some upbeat music to get yourself in the mood to move!

Workout and a healthy, balanced diet go hand in hand to get the best results. Eat plenty of fruits, vegetables and whole grains, lean protein from fish, poultry breast, peas and kidney beans, and healthy fats from nuts, seeds, fish and vegetable oils to give your body the energy it needs.

WarningYou may feel sore or uncomfortable during or after a workout, but there shouldn't be severe pain. If a particular movement hurts to do, stop immediately. Contact your doctor immediately if you are injured.