Are you stuck at home and can't go to the gym? Do not worry! You can put together a beautiful workout, including aerobics and weight training, even without those heavy equipment and accessories. Just be sure to take all the necessary precautions, such as warming up before starting and stretching after each session.
Method 1 of 3: Putting together a proper, healthy workout to do at home
Step 1. Set a time to train every day
It's much easier to be disciplined if you set consistent training schedules for the days of the week. They will eventually become habits!
- Choose specific days and times to train. For example: exercise every Monday and Friday at 7 am.
- Don't worry if you miss a day or two of training. It's normal! Just get back to the routine as soon as possible.
you can schedule your workouts at the same time you do other normal activities. For example: do 30 minutes of aerobic exercise while watching an episode of your favorite series.
Step 2. Try to get at least 150 minutes of moderate aerobic exercise per week
The type and timing of exercise depends on factors such as a person's goals, age and fitness, but most experts recommend that adults do about 30 minutes of aerobic exercise Monday through Friday. If you prefer, you have the option of getting heavier in 75-minute sessions (or even 15 minutes, as long as the activities are very intense).
- Examples of moderate aerobic exercise: walking or jogging lightly, riding a bike at less than 10 miles an hour or even doing household chores (sweeping the floor, weeding the yard, etc.).
- Examples of intense aerobic exercise: running fast, hiking in steep terrain, cycling faster than 10 miles per hour, and jumping rope.
- Don't be frustrated if you can't meet these goals right away. Increase the time and intensity gradually as your body gets used to it. For example: start walking for ten minutes on the block from home three times a week; when you get used to it, increase the time to 30 minutes.
Step 3. Work out at least twice a week
Weight training involves exercises that build resistance (using weight plates, dumbbells, rubber bands, or body weight) to build lean mass. Incorporate some movements into your workout at least twice a week, always paying attention to your major muscle groups.
- Try doing a set of 12 to 15 repetitions of each exercise in a single workout. Gradually increase the number or load as you get used to it and gain strength.
- Examples of weight training exercises: plank and push-up, weight lifting and resistance band exercises.
- Allow at least two days to rest and recover between each weight training workout. You'll get hurt if you're not careful.
Step 4. Incorporate stretches into your workout to work flexibility
Stretching muscles and joints is essential as it prevents injuries and other problems. However, only stretch after warming up (with some aerobic exercise or even light weight training, for example). Repeat this process three to five times with each workout.
- Do dynamic stretches, the kind where you have to contract each muscle group for a few seconds and make fluid movements. The groin and gluteus with four supports are two examples. Unlike static stretches, they serve as a warm-up before other types of exercise.
- In static stretches, in turn, you will have to stretch each muscle group for ten to 30 seconds. They are ideal for anyone looking to extend or increase muscle range of motion. For example: touch your toes with your hands, pull your foot behind your hip, etc.
Step 5. Warm up before and stretch your muscles after training
Warming up and relaxing your muscles are two essential processes for reducing your heart rate and the risk of injury. Walk, run, or do push-ups for five to ten minutes before starting; when you're done, walk for another five minutes and do some light stretches.
- Take longer to warm up if you plan to do heavy exercise. For example, warm up your muscles for ten to 20 minutes when running.
- Try to relax until your heart rate drops below 120 beats per minute after you exercise. If you don't have a digital monitor, take your wrist and calculate the frequency with a watch or stopwatch.
Step 6. Drink plenty of water
Many people end up dehydrated when exercising. Drink between 500 ml and 1 L of water every 60 minutes of training to have energy and replace the fluid lost by sweating, but increase this volume even more if the weather is very hot or you sweat a lot.
- Try to drink a little water at each interval between your exercise sets. For example, if you do two sets of 20 squats, drink water after the first 20 and again after the last 20 reps.
- Also take an isotonic to replace lost electrolytes when the day is very hot and humid or you are going to exercise intense or prolonged (for more than an hour).
- Hydrate after training too! You can also drink healthy shakes and smoothies, fruit and vegetable juices or even soup.
Step 7. Train in a safe and comfortable space at home
You don't need that much space to train at home, but at least you have to be able to move around without bumping into things and getting hurt. Move chairs, table and other furniture away and place your mat on the floor.
Train in a cool, airy space with open windows or a fan. You're going to sweat a lot and need air
Step 8. Wear comfortable, airy clothing
The clothes a person wears when training makes all the difference in the level of comfort. Choose pieces that are airy, flexible and that don't limit your movements. If you sweat a lot, opt for absorbent synthetic fabrics, with polyester or polypropylene.
- Also think about whether you are going to exercise outside, such as in the backyard. In that case, wear light clothes and fine fabrics when it's hot and dark colors and layers when it's cold.
- Women with big breasts need comfortable sports bras that are the right size.
Step 9. Try to meet challenges with training
Setting goals and facing challenges make the whole training more interesting. You can match with friends or follow internet models - those who specify what exercises a person should do and where they will end up!
It's good to combine these challenges and closed workouts with other isolated activities as they don't work every muscle in the body. For example, do a squat challenge, but incorporate moves that work the torso
Download fitness apps that also bring challenges and goals. There are several options, like Apple Watch apps, Nike Run Club, and so on. They all monitor the person's progress and give guidance as to what to do.
Method 2 of 3: Doing Aerobic Exercises at Home
Step 1. Warm up your muscles for five or six minutes with light strokes
You need to warm up your muscles for a few minutes before starting aerobic exercise at home. Try the following examples:
- March without moving for three minutes. Raise your legs and arms as far as you can go, first going forward and then back.
- Stand up and extend your fists in front of you. Alternate between touching the ground one heel at a time for 60 seconds.
- Stand up, lift one knee at a time, and touch it with your hand on the other side. Repeat the exercise in alternating sets of 30 seconds until completing 30 repetitions.
- Do two sets of ten repetitions each of the shrinking. Relax your arms at your sides and throw your shoulders forward five times and back five times as well; then repeat the process. You can even do this while marching!
- Stand with your legs in line with your shoulders and your arms extended in front of you. Straighten your back and gradually bend your knees until you lower your body about four inches before returning to the starting position. Repeat this ten times.
the examples below are just suggestions! If you like, you can search YouTube or mobile apps for alternatives.
Step 2. Do two sets of 15 to 24 reps of the Jump Squat
This slightly modified version of the Jump Squat is a great start to your workout! Align your feet to your hips and bend your knees slightly. Get down and put your hands on your thighs. Then jump, stretch your body, and extend your arms straight up. Land lightly, return to starting position and get ready to do it again. Repeat the exercise between 15 and 24 times, rest for a minute or two, and complete one more set.
- You can squat a little more as you get used to the exercise, in addition to holding a light load (like a PET bottle) against your chest when bending down and in the air when jumping.
- Once you're done, walk or run without leaving your seat for 15 to 45 seconds.
Step 3. Do two sets of the Silly John exercise
The "João Bobo" is similar to the jumping jack, with the difference that you will have to open your body during the jump. Start with your feet flush with your hips, your knees slightly bent, and your arms at your sides. Jump and extend the four limbs until a star is formed in the air, as shown in the image. When it's time to land, bring your knees together and relax your arms again. Repeat the exercise between 15 and 24 times, rest for a minute or two, and complete one more set.
Contract your abdomen and straighten your back to work the core region of your body
Step 4. Do the squat to work your hips and legs
The squat is a traditional type of aerobic exercise, and it's great for toning your back, legs, and butt. Start with your feet shoulder-width apart. Extend your arms in front of you and bend your knees, but don't arch your back. Slowly lower your body until your thighs are parallel to the floor, then slowly return to the beginning.
- Do not move your knees past your toes when bending down.
- When finished, walk or run without moving for 15 to 45 seconds.
Step 5. Perform two sets of alternating backward passes
This modified version of the stride is more of a dance technique than an exercise itself. Get up, straighten your back, and step back with your right foot while extending your arms forward. Then switch legs and repeat the movement. Complete 15 to 24 reps, rest for a moment and do one more set.
- Contract your hips and shoulders and look straight ahead. Also, don't let the front foot pass the toe line when returning to the starting position.
- When finished, walk or run without moving for 15 to 45 seconds.
- You can also jump when switching legs to make the exercise a little more difficult. Just don't lock your knees (so you don't get hurt)!
Step 6. Do some burpees
Begin the exercise standing up, then immediately do the squat and place your hands on the floor in front of you. Then throw your feet back, as if you were going to do a push-up, before reversing all the movements and taking a jump with your arms extended straight up. Complete two sets of 15 to 24 reps.
You don't need to adopt the push-up position if you have a lot of difficulty. Just do the squat before the jump or even get up slowly without jumping
Did you know?
Physical education experts say the burpee is one of the best exercises for those who want to work their entire body at home!
Step 7. Finish the workout with some light stretches
Once you're done, relax your muscles for at least five minutes while your heart rate normalizes. Walk or jog lightly without moving, and then do some stretching or yoga poses. See examples:
- Stretch your buttocks: Lie on your back, bring your knees closer to your chest, and cross your right leg over your left. Then, hold your left thigh with both hands and bring your knee even closer to your chest. Stay like this for ten to 15 seconds and switch members.
- Stretch your hamstrings: Lie on your back and bend your knees. Grasp one leg in the shin area with both hands and pull it toward you, but without bending. Stay like this for ten to 15 seconds and switch members.
- Sit down, straighten your back, and bring your feet together to adopt the butterfly posture. Then slowly lower your thighs, stop for ten to 15 seconds, and relax.
- Stretch your calves: Take alternate steps forward, always extending your back leg. Stay like this for ten to 15 seconds on each side.
- Lie on your side and bring your knees together. Grasp the top foot and pull it toward your buttocks, trying to touch the area with your heel. Stay like this for ten to 15 seconds, turn around and repeat the movement on the other side.
Step 8. If possible, do some exercises outside the home
You may be more in a good mood and even willing to get out of the house for a while. If possible, go for a walk, run or other aerobic exercise in an open environment. See examples:
- Walk or jog around the block from home.
- Ride a bike.
- Jump cuts or onto a trampoline in the backyard.
- Garden, weed the yard, etc.
Step 9. View simple-to-follow warm-up videos on the internet
Many people like to follow videos in which physical education teachers teach movements and exercise techniques. If that's you, do a YouTube search - but choose carefully which professional you'll follow.
You also have the option to download exercise apps to your mobile phone, such as Nike Training Club, Runtastic, Google Fit, FitNotes and Endomondo
Method 3 of 3: Weight Training Without Gym Equipment
Step 1. Work your arms and shoulders with push-ups
Flexion is a classic and practical exercise, one that can be done in any corner. To start, kneel on the mat or floor and bring your knees and feet together. Lie down and support your body weight in your hands, with your arms in line with your shoulders. Contract your abdomen, straighten your back, and lift your body until your elbows are almost straight. Stop for a moment and return to starting position.
- Do not lean your stomach on the floor when going down.
- Start with three sets of ten reps each. You will be able to do more as you get used to the exercise.
- If you still don't have the strength to do the normal push-up, rest your knees and shins on the floor and just lift your torso. Stay like this until you get used to it and get your whole body up!
Step 2. Work shoulders and back with alternate limb lifts on the floor
The exercise sounds complicated, but it's actually simple and works your torso, back, and hips. Lie down on the floor or mat and extend your legs, fingers pointing away, and arms, palms facing each other. Exhale, contract your abdomen, and raise one arm a few inches as you inhale. Release the air again when returning to the starting position. Do this one member at a time.
Try to immobilize your back, hips and head as much as possible during the exercise
Step 3. Work the body core with the plank
The plank exercise is so efficient that it generates more effect than the normal flexion. To do this, lie down on the floor or mat and support your palms well, with your arms in line with your shoulders. Contract your back and abdomen and lift your body with the strength of your arms and toes until you form a straight line in the air. Stay like this for a period of 20 to 60 seconds.
- Don't lose control of your breath! Inhale through your nose and exhale through your mouth during the board.
- Lower your body slowly and return to the starting position when finished.
do you want to work the abdomen? Follow the tips in this video in a ten-minute workout. It's in English, but it's pretty intuitive.
Step 4. Work the buttocks and core of the body with the butterfly bridge
The butterfly bridge is great for working your butt, abdomen and lower back. Lie on your back and bring the soles of your feet together, with your knees apart (simulating the yoga butterfly pose). Contract your buttocks and abdomen and lift your hips to form a straight line from your shoulders to your knees. Stay in this position for a few seconds and then slowly return to the beginning.
- Repeat this exercise with fluid movements for 30 seconds.
- Regulate your breathing throughout the exercise.
Step 5. Work the legs and butt with the dip
In addition to being a dynamic stretch, the dip also works the hips and legs. Stand up, bring your feet together and bring your shoulder blades together. Contract your abdomen and straighten your back. Slowly lift one foot and step forward while lowering your body, until both your knees are bent (one up, one back and down). Push your front leg when it's time to get back to the beginning.
- Do not project your torso forward when lowering your body during the sinking, nor shift your weight more to one side than the other.
- Tense your thighs and buttocks as you return to the starting position.
Step 6. Perform the calf lift
Calf lift strengthens and tones this leg region. To do this, stand in front of a chair or a counter. Support yourself on this structure and lift your body gradually by the forefeet, without arching your back. Stay suspended for a second and slowly return to the beginning.
- Do two sets of ten to 15 reps each.
- You can also incorporate calf raises into the squat and work multiple muscle groups at once!
Step 7. Use PET bottles as fillers
You can use some PET bottles or fabric softener in your workout. Adjust the size and volume of liquid inside them according to your fitness. Do the following exercises:
- I sink. Hold a PET or fabric softener bottle in each hand and sink as normal.
- Calf Elevation. Again, hold a PET or fabric softener bottle in each hand and lift. You can stop for two seconds with your heels suspended.
- Squat. Sit on a chair and hold a PET bottle or fabric softener between your thighs, with your feet flat on the floor. Put your weight on your heels, contract your buttocks and lift your body slowly, before returning to the beginning. Repeat the exercise then.
Step 8. Watch bodybuilding videos for motivation
As stated above, you also have the option to follow videos with physical exercise classes over the internet. Search for interesting channels on YouTube or even sites specializing in physical education. It is not difficult to find viable and safe options.
Finally, download a training app like Nike Training Club if you prefer something more practical in terms of orientation
- Don't be frustrated if you don't see results overnight. You may have to train non-stop for three or four weeks before you see progress, but you'll see it eventually!
- Training together is much more fun. Invite the people who live with you to this healthy socializing activity!
- Practice listening to upbeat music!
- It's no use exercising without adopting a balanced and healthy diet. Consume fruits, vegetables, whole grains, lean proteins (such as fish, chicken breast, peas and beans) and healthy fats (nuts, seeds, vegetable or fish oil).