Quarantine Home Workout Tips To Stay Fit in Covid19

If you’re stuck in quarantine and have enough time to focus on your health and fitness goals, you are exactly where you have to be. So, let’s get started.

If the idea of a home workout makes you yawn, think again!

So, whether the gym isn’t your thing or you’re short on time, clear out a space in the living room and prepare to sweat.

 These are our 8 picks for beginner fitness exercises which provides a full-body workout for beginners.

Complete 3 sets of 10 to 15 reps for each  fitness exercise, by taking 1 minute of rest between each exercise.

This circuit should take about 15-20 minutes which is a great beginner routine for home fitness exercise training.

BRIDGE:

This is the first and foremost fitness exercise that we’re going to be looking at. Lie on your back with your knees bent, feet flat on the floor, and your arms extended by your sides.

Push through your feet and brace your core, by raising your bottom off the ground until your hips are completely extended, squeezing your glutes at the top. Now, slowly return to the starting position and repeat the exercise for 10 to 15 times.

CHAIR SQUAT:

This is a great fitness exercise to strengthen your legs and core. This exercise makes your everyday movements easier. If you are finding trouble or any inconvenience while starting this exercise, start with a chair underneath you which will help you master this exercise.

      Stand wider than shoulder width apart and toes pointing outward. Now, sit on the chair. You can observe that the angle of your shin is equal to the angle of your body. Now, go back up. Continue the exercise until you feel comfortable. After mastering this exercise, try doing without the help of chair. This really improves your body posture.

KNEE PUSHUP:

      This fitness exercise will help you in building some good strength before attempting a standard pushup.

   Get into a high plank position from your knees. Maintain a straight line from your head to knees, bend your elbows to lower yourself down to the ground. Keep your elbows such that it makes a 45-degree angle. Push back up to start.

BIRD DOG:

This fitness exercise involves your complete body which enhances your balance and stability as this pose is easily scalable to your ability level. Get on all fours, such that your hands are directly underneath your shoulders and your knees are underneath your hips. Keeping your neck neutral, simultaneously extend your left arm and right leg, keeping your hips square to the ground. Pause here for 2 seconds. Return to the start position. Repeat with your right arm and left leg.

FOREARM PLANK:

    This fitness exercise is a standard full-body exercise that requires strength and balance as it strengthens your spine, forearms, lats, rhomboids.

Get into a plank position on your forearms such that your body forms a straight line from head to feet. Ensure your lower back and hips don’t subside. Hold the position for 30 seconds. When you master this, try holding this position for longer peirods.

LEG RAISE:

This fitness exercise helps in improving the strength and flexibility of your hips and lower back. If you are someone who spends a lot of time sitting at a desk, this is a must exercise for you.

 Lay down on the floor with your hands by your side and keep your head relaxed on the floor. Now, lift your legs up in the air by using the deepest muscles in your stomach by placing your hands either by the side or underneath your gluts. Now, lower your legs down slowly. Repeat this exercise for 10-15 times.

JUMPING JACKS

This fitness exercise helps in balancing your heart rate, increases blood circulation and helps in the elimination of bad cholesterol  in your body.

Stand up with your arms by your side and legs together. Start by jumping and spreading your legs out to just a little wider than that of your shoulder width. At the same time, raise your arms above your head and return to the starting position. Repeat this exercise for 15-20 times.

BURPEES

This fitness exercise helps to build muscle strength in your legs, hips, abdomen, chest and shoulders. This builds endurance in both your lower and upper body.

Stand in a squat position nice and flexible through the toes about a shoulder width apart. Lower your hands to the floor infront of you such that they’re inront of you. Put your weight on your hands and kick your feet back so that you are in a push up position. Do a push up and do a frog kick by jumping your feet back to their starting position. Repeat this exercise for 10 times.

LUNGES:

This fitness exercise helps in increasing muscle mass which strengthens your core, butt and leg.

Place your right foot forward and your left leg back such that the feet should be around 2-3 feet apart depending on your leg length. Bend both the knees such that the back knee is pointing to the floor just a few inches away.  Your front thigh should be parallel to the floor. Now, push back up by keeping the weight in the heel of the front foot. Repeat this exercise for 15-20 times.

TRICEPS DIPS:

This fitness exercise helps in increasing arm strength and develops triceps muscles in your upper arm. Take a chair and get yourself into position by standing away from the chair.

Grab it with both the hands at shoulder-width. Move your legs forward by keeping your knees bent. You can extend your legs if you want to make it harder. So, start with the easier option. Bend your elbows by lowering your hips down. Then exhale to extend the elbows and lift your body up. Makesure, you inhale while going down and exhale while going up. Repeat this exercise for  10-15 times.

Leave a Reply

Your email address will not be published. Required fields are marked *