How to Stay in Shape with Home-Based Workout during Lockdown?

April 10, 2020

 

As the novel coronavirus continues to spread worldwide, gym-goers seems to be quite concerned about their workout regime and fitness goal. Clear one thing in your mind that avoiding gym germs doesn’t mean you need to sacrifice your gains.

 

There are plenty of exercises you can do in the privacy and comfort of your home with minimal or no equipment to stay in great shape during the quarantine. You can keep your exercises simple and still secure great results by including full-body functional movements in your home-based workout session.


With this in mind, we’ve outlined some easy and effective exercises you can do at your home during the lockout. Let’s dig into them!

 

Home-Based Workout

 

1.    Push-ups 
A push-up is a great amalgamation of endurance, strength and stamina which improves the well-being of the entire body, primarily shoulders, chest and triceps. You can do different sorts of push-ups at home such as one hand push-up, hind push-up, plyometric push-up, and dive bomber push-up. 

 

Form: Take a quadruped position placing your hands slightly wider than your shoulders and elbows entirely locked out. Keep your chest lower towards the floor with some distance between your chest and floor. 


2.    Burpees
It is one of the best muscle conditioning exercises that will help you to burn a lot of calories, improve your body’s posture and coordination. The level of difficulty can improve depending on the stamina and fitness level of an individual.


Form: Simply squat down and lean forward, position your hands on the floor and kick your feet back as you are in a plank position. Drop to push-up so that your chest touches to the floor or beginners can drop their knees to make it easier. Spring back up and jump in the air, reaching your arms straight above your head.


3.    Air Squats
Squats is a key to make your workout more impactful even when you can’t reach the gym during the lockdown. It is a perfect exercise to increase strength in your legs, quadriceps, glutes and core. Air squats is a performance enhancer and good for building muscle endurance. 


Form: Position your feet shoulder-width apart with pointing toes outward and arms stretched at a shoulder level. Take a breath and bend your knees as you are sitting on a normal chair. Upkeep your body weight on your heels and keep the core tight, then gently come back up. 


Apart from these three exercises, you can do some basic movements at home such as mountain climbers, plank, lunges, inverted rows, jumping jacks, and tricep dips to keep yourself active, fit and healthy when you can’t go to the gym. 


Good Nutrition at Home – Pump Up Your Lean Muscle Build Regime
Even if you’re doing your workout session at home, it is important to have a balanced diet to maintain good health and avoid eating junk. Taking a good amount of vitamins, minerals, protein and nutritious food can help to boost your immune system and stay in shape. No matter where you work out, keeping up good habits like quality sleep and eating healthy will definitely help you to secure positive results. 


You need to incorporate core stability and muscle conditioning movement in your home workout session to achieve your fitness goal. Always start with a goal in mind and ensure each exercise burns good calories and improve overall body strength.
 

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