It could really be tiring after a long day at work. but here we have compiled 7 exercises you can do at home, especially for those that has minimal working (exercise) space.
1. Body-weight workouts
No dumbells, kettlebells or resistance bands? Not a problem. Try squats and lunges to tone your legs and butt, planks and mountain climbers are fantastic for your abs. Aim to do 3 sets of 10 reps for each move. To boost your calorie burn, keep rests between each move no longer than 20 to 30 seconds. To amp calories even more, add a 1-minute cardio blast—like jumping jacks—between each set.
2. Suspension training
Tthese versatile nylon straps hook to any stable anchor like your bedroom door or a sturdy pole or beam and just allow you to use your own body weight as resistance for more than 100 different exercises. They’re perfect for at-home exercisers because they require minimal space, weigh about 2 pounds, and can be rolled up and stashed in a drawer or closet between sweat sessions. Because suspension strap moves require balance, your abs are constantly engaged, working your body from head-to-toe. To up your calorie burn, move through a suspension circuit quickly, resting only for enough time to adjust strap length between moves.
3. Jumping rope
“Jumping rope is amazing for your body,” says Samantha Clayton, personal trainer and co-star of YouTube’s Be Fit In 90. “All you have to do is look at a boxer’s tight, toned body to know it’s a major fat-blaster.” You’re toning your upper and lower body at the same time, while quickly boosting your heart rate. The result: a 160-pound person can torch more than 350 calories in 30 minutes.
Try “ghost jumping,” mimicking the movement without the actual rope. “This is just as effective in keeping your heart rate up,” says Clayton. To keep it interesting, try doing fast intervals with short recoveries in between, challenge your balance by jumping on one leg, double-dutch with the kids, or jump to the beat of your favorite songs.
focus on repeating moves that engage your largest muscle groups and get your heart rate up, says Tamal Dodge, RYT, star of the Element: Hatha & Flow Yoga for Beginners DVD to make yoga a great calorie-burner. A few poses to try, in addition to the basic warrior I and II: Crescent lunge, chair pose, and extended side angle. Link them all by flowing through a vinyasa (lower from high plank to low plank, flow forward to upward facing dog, and then press back to downward facing dog).
“The basic kettlebell swing works every major muscle group and taxes your cardiovascular system at the same time. Even adding just two kettlebell workouts a week into your routine will transform your body.” “A kettlebell workout can be done in less than half the time of typical workouts and burns twice as many calories,” says Sarah Lurie, author of Kettlebells for Dummies. How many calories are we talking? Up to 20 per minute, according to a 2010 study, or up to 400 calories in a 20-minute session. Here’s why it works so well: “Most kettlebell exercises give you a cardiovascular workout and a full-body strength workout at the same time,” says Lurie.
6. Barre work
Barre classes can be a great way to build up core strength, sculpt the lower body, or just break up a training rut. Whatever the reason, prepare to work! Barre classes have a way of targeting muscles like never before. The ballet-derived exercises are normally done using a stationary handrail, but you can do them with a chair, kitchen table, or even the back of your couch. Barre work strengthens your deepest ab muscles, pulling in your waist like a corset, while lifting your butt, trimming your thighs, and toning your arms. It also whips into shape your perfect-posture muscles, so you’ll stand straighter.
7. Indoor cycling
Cycling overall is a great exercise. But one of the main obvious reasons why I prefer indoor cycling is that “it lets you stay indoor” and still you can get all the benefits of cycling. One of the cycling exercise benefits is, Cycling increases the density of human bones. That’s why it is very helpful for the kids as well as the elder people to ride cycles. If you love logging miles on the open road, consider setting up your bike in your living room. “You can put your favorite TV show or movie on the TV and pedal away,” says Andrew Bernstein, gear editor for Bicycling Magazine. “The most common set up is a rear-wheel trainer, which locks onto the bike’s rear hub and elevates the back wheel a few inches off the ground,” says Bernstein. During 60 minute indoor cycling session, you can burn 700 – 800 calorie which is equivalent to 15 to 20 miles of bike riding. Cycling is a great way for out of shape people to lose weight and get back on shape.