Quick Workouts at Home

Puja Lalwani Apr 10, 2019
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If you don't have the time to join a gym, or any other exercise class, make your apartment an exercise zone just for a couple of minutes, so that you can keep yourself fit. Let's take a look at how you can perform these quick workouts at home.
These workouts have been classified into cardiovascular workouts and body toning workouts. These are all home exercises without equipment, so you just an exercise mat. Ideally, they should be performed on alternate days, because only losing weight is not enough. Toning your body along the way is equally important.

Workout 1: Cardiovascular Exercises

Cardiovascular exercises to be performed in the order mentioned.

Warm Up

  • Jog on the spot or jump in place while keeping knees slightly bent as you bounce. Continue to jog for 2 minutes.
  • Increase intensity using the jump rope or you can Run up and down the stairs at a quick pace. Continue the either for at least 2 minutes.

Squats

Stand straight and keep your legs apart at shoulder's width. Lower your body, until your knees are at a 90 degree angle, and your thighs are parallel to the floor. Perform squats for 30 seconds.

Jump Rope/Stairs

Use the jump rope as a cardio exercise. In case you do not have a jump rope, you can go for stairs up and down.

Push Ups

Place arms slightly outside shoulder's width, in line with chest. Rest knees on exercise mat, and perform push ups. Ensure your back is straight and not arched. Perform push ups for about 30 seconds.
Increase your intensity for the all the exercises as you get acquainted with the exercises.

Cool Down - Do a full body stretch to cool down.

Workout 2: Body Toning Exercises

As mentioned, body toning is important to ensure that muscles in the body are firm and strengthened. Presented here is a complete body toning workout, comprising a variety of exercises, which may take up to 45 minutes to complete. Remember to warm up and cool down before performing this, or any type of workout.

Abdominal Crunches

Lie flat on your back, on an exercise mat. Place your hands beneath your head, and have your elbows pointing outward. Keep your knees bent, with your feet flat on the floor. Slowly contract your abdominals and slowly lift your upper body 2-3 inches off the floor.
Exhale as you lift yourself up, and inhale as you lower yourself. When you lower yourself, do not touch the floor. Immediately go back up. Repeat this movement 15 times, for 2 sets, with a 20-30 second break between each set. Crunches are the best exercises to tone and strengthen your abdominal muscles.

Reverse Crunches

Lie flat on your back, on an exercise mat. Place your hands by your sides. Slowly contract your abdominals and using all the strength from your core, lift up both your legs together at a 90 degree angle. Remember to keep legs straight, knees lock. Lower back your legs, but do not allow them to touch the floor.
Exhale as you lift yourself up, and inhale as you lower yourself. Try to perform at least 10 repetitions in 2 sets, with a 20-30 second break between each set. This exercise works well to tone the lower abdomen.

Hip Extensions

Kneel down on an exercise mat. Lower your upper body, and rest it on your forearms. Your elbows should be in line with your shoulders, with your back straight, and your hips at a 90 degree angle.
Slowly extend your right leg, as you lift it upward, and feel the stretch in your hips. Lower it back, and repeat this movement 15 times in 2 sets, with a 20-30 second break between each set, for both legs.

Side to Side Lunge

Stand with your legs apart at shoulder's width. Place your hands on your hips, and keep your posture erect. Step out on your right side, with your right leg, while keeping the left leg firmly planted in place. Stretch your right leg as far as you can, and start bending it at the knee, so that it forms a 90 degree angle.
Now slowly come back into position, and repeat the movement with the left leg. Repeat this movement 15 times in 2 sets, with a 20-30 second break between each set, for both legs. This exercise is great to tone the thighs, and the calf muscles.

Step Up

You will require an aerobic stepper for this one. Start with the right foot. Step up, and then place your left foot on the step. While stepping back down, use your left foot first followed by the right foot.
Perform this exercise in a rapid motion. You should do this at least 50 times to begin with, and then increase the intensity after you get comfortable with doing 50.

One-Point Sprinting

Stand erect, and slowly bend your upper body towards the floor, and hold its weight on your palms placed on the floor. Extend your legs behind you, with one knee bent before the other. Your position should be like that of a runner on a sprinting block.
Start the exercise by running in that position, holding your body in place with your palms firmly planted on the floor. Do this about 20 times, in 2 sets, with a 20-30 second break between each set. This exercise works entirely on your thighs, and calves.
If you suffer from any back or knee pain, consult a doctor before doing any of these workouts. Once you get the green signal, get in shape, and improve your physical fitness by performing these workouts at home.
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