Staying active and exercising at home can be challenging. However, this does not mean that you cannot take advantage of weight loss through regular exercise without going to the gym. Through physical activity of all kinds, your body burns calories and constantly loses excess pounds. That's why Nutrisystem Experts recommend that you be active for 30 minutes every day.
With gyms across the country closed due to coronavirus (COVID-19), you may find yourself at a loss as to how to best maintain your fitness routine. To inspire you, we've put together this list of simple home workouts that you can do right in your living room – without any special equipment or training. Each lasts about 10 minutes. To complete your 30-minute daily activities, you can run three of them in a row or spread them out throughout the day and get the same benefits.
Bonus: Exercise reduces stress and helps you sleep better. This makes you feel better when you're stuck at home, and speeds up your progress toward your weight loss goal.
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Here are 10 simple workouts you can do at home in your living room:
Perhaps you remember these exercises from the high school class. Jumping jacks, squats, lunges, sit-ups (or crunches) and pushups are easy to do anywhere. They also boost your metabolism and strengthen your muscles. If you haven't done them for a while, start with five reps (or even three) and gradually increase the amount until you can do three sets of 10 for each exercise.
Do you want to tighten your stomach and arms while burning calories? Try the following: Place your hands on the floor directly under your shoulders, with your arms and legs straight, in a push-up position. You can also drop onto your forearms for more demanding abs training. w hold the position for 30 seconds (or as long as possible). Remember to keep breathing so your muscles don't cramp. Repeat three times. Hold down the plank for 10 seconds as soon as possible and increase it further in 10-second increments. Stop when you get three reps that you can hold for a full minute.
3. Weight lifting
Muscles burn calories even when you are at rest. Weight training turns fat into muscle mass, keeps those calories burning, and helps you look good when you lose the extra weight. And you don't need dumbbells or other free weights to do good strength training. Fill your reusable water bottles and use them as weights. When a 1.5 liter water bottle is full, it weighs just over three pounds.
Hold the bottles in your hands while lifting both arms straight to the side five times. Also try five simple curls and 10 double strokes with alternating arms. Would you like to work with heavier weights to gain even more strength? Use gallon-sized plastic milk jugs – when filled with water, they come in at about eight pounds each.
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Climbing the stairs strengthens your core muscles, strengthens your heart and lungs and burns more calories than just walking. Set up a sturdy box or milk crate in front of your TV for easy stair climbing training in your living room. Walk up and down and switch legs for 10 minutes while watching your favorite shows.
Here's another simple workout you can do on TV to tone your core, arm, and shoulder muscles as you burn calories. Start as if you were making a board, with your hands under your shoulders and your arms holding your legs directly behind you. Bring each knee to your chest and take turns as you walk. The movement seems like you are "climbing" the ground. Do 10 repetitions with each leg and gradually increase your speed if you can.
6. Skipping rope
If you think jumping rope is only for kids, just try it for a minute. You will quickly find that this questions your coordination and stamina more than you may remember from your days in a playground. If you devote a few minutes to jumping rope every day, you will find that you gain strength in your legs and core muscles, while also training your heart and lungs. To jump a rope indoors, make sure you are about 4 x 6 feet away in the area, about 10 inches above your head.
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You can build your arm and leg strength, improve your agility and posture, and train your stomach with home workouts known as Pilates (pronounced pill-ah t-shirts). It is a series of movements with names like "Elephant" and "Swan" that have little impact so that they do not burden anyone who is new to the sport. They are also easy to do at home!
You can buy a home exercise DVD to watch or just learn the movements of videos online. It may not look challenging when you watch. However, if you give it a try, you will see why it is one of the most popular exercise routines for people of all walks of life.
8. Tai Chi
Millions of people in Asia practice this traditional form of martial art for their daily exercises. Tai Chi (pronounced "Tie Chee") is a low-impact activity that strengthens your strength and balance. It also reduces stress and promotes mindfulness or awareness of your body and thoughts. Tai Chi home training usually consists of a series of postures or poses that are performed slowly and with a relaxed “flow”. Some tai chi routines include breathing exercises and easy stretches. Watch videos online for a relaxing yet effective workout.
Create a playlist, get your body going, and burn calories while enjoying the joy of moving with your favorite music. If you have a partner on hand, try a waltz or foxtrot that burns about 112 calories for a 155-pound person in 30 minutes, says Harvard Health. How a faster pace? Disco or square dance can melt up to 205 calories in half an hour.
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Being stuck at home can be a great opportunity to make your house or apartment as neat and clean as you always want it to be. Better yet, vacuuming, wiping, and other cleaning work can also help you burn calories – up to 167 in 30 minutes for a 155-pound person, says Harvard Health. That's about as many calories as are needed for moderate calisthenics over the same period. You could call this a great two-for-one deal: losing weight while making your home your safe haven.