Working out doesn’t need to take hours out of your day. With just half an hour of exercise every day, you can lose weight, get your body in shape, and be fit. There are some quick and very effective exercises that you can practice at home very easily. Let’s explore them.
Cardio Warmup
Before anything, your body needs a warmup. At least a two to a five-minute cardio session is necessary to get your heart rate and body temperature up a little and muscles ready. This will help you do exercises properly and prevent injury. And for extra security, you can work out under the supervision of a personal trainer to make sure you’re performing the exercises correctly.
This is what you can do for warm-up:
- Run or walk
- Cycling
- Running up and down
- Jump rope
- Jumping jacks
Before going for the main body of exercises, you need to know what your fitness goals are. If you want to lose weight, you can focus on HIIT exercises. And, if you want to build your muscle mass, you might need to integrate Resistance Training into your HIIT workout.
HIIT Exercises
To make the most out of your time, HIIT, or High Intensity Interval training, helps you burn calories in a short period of time. HIIT is performed in sets where one exercise is repeated as many times as you can for 45 sec and 15-sec rest before jumping to the next one.
Your workout schedule depends on you, whether you want to work out in one session of 30 minutes, or three small 10-minutes sessions throughout the day. If you desire to see more results in less time, a fitness coach can help you in achieving your fitness goals.
The Best HIIT Exercises You Can Do at Home Without Any Equipment
For HIIT workouts, you don’t need any equipment. You need just some free space and you’re good to go. The following HIIT exercises use your body weight to elevate resistance. If your heart rate is increasing, it means you’re doing it right. You need to work out as fast as you can to your maximum capacity. The more you’ll sweat, the better your body will get.
- Sprints
- High Knees
- Burpees
- Mountain Climbers
- Lateral and Power Lunge
- Squats
- Shuffle
Resistance Training
In resistance training, you need equipment to be able to put additional force onto your muscles. It helps in building lean muscle mass which helps to burn more calories even when you’re resting. Because when muscle mass increases, the body burns more fat. Your metabolism also gets a boost; your joints and bones get healthy.
The Resistance Training Exercises
- Push-ups
- Barbell chest press
- Leg press
- Weight upright rows
- Dumbbell press
Taking the time out for a workout tells how much well-being matters to you. One thing you need to keep in mind is that you can practice HIIT workouts consecutively, but for resistance training exercises, your body needs a rest of 2 days in between.
However, if you’re worried and don’t know where to start, take help from our personal trainer at Be Fit who will help you to decide which workouts to practice keeping your goals in mind.
