News and Information

10 Exercises You Can Do from Home

04-15-2020

If your home is now your gym, sticking to a healthy fitness routine can be challenging. The good news is you don’t need equipment to get a workout in, and these 10 moves are effective for just about everyone. As always, talk to your doctor before starting a new fitness routine, especially if you are pregnant, have an existing chronic illness or previous injury.

Push-ups or Press-ups

This move uses multiple muscle groups for maximum growth and strengthens your shoulder joints. Easily done as an exercise at home, this prepares you for progression to the more demanding shoulder exercises you'll face in a gym. Remember, you can always modify an exercise to be right for your body and fitness level—for instance, doing a modified push-up by placing your knees on the floor.

Standing Shoulder Press

This is a safer shoulder-sculptor than lifting from behind your neck. If you’re a beginner, aim to keep strain off your joints to protect against injury by keeping your back straight and your elbows close to your sides, lifting directly up. If you don’t have dumbbells at home, try it with a different weighted object, such as a book or heavy-duty water bottle.

Jumping Rope or Jumping Jacks

The ultimate no-nonsense workout, jumping rope is an efficient form of cardio. Studies have shown that just 10 minutes a day with the rope was similar to 30 minutes of jogging. Don’t have a jump rope? Jumping jacks have a similar effect and require no equipment.

Squats, With or Without Weight

Squats are an excellent all-round exercise and one of the best moves for building overall strength. Adding in dumbbells or another weighted object lets you up the challenge while concentrating on technique and range of movement.

Burpees

When it comes to burning fat at home, few moves are better than the burpee. Requiring zero equipment and delivering a full-body workout, add these to your home workout routine to ramp up your heart rate or set daily challenges.

Lunges

Lunges work the entire lower body and can be done around the house or yard with ease. If you’re looking for a greater challenge, try jumping lunges—they’re ideal for getting your heartrate up and improving endurance.

Bicep Curl

A good beginner exercise and great way to build visible muscle, make sure you keep your upper arm stationary with elbows tight to your side. Be sure to squeeze when fully curled so you hit the whole bicep for maximum growth. No dumbbells? Any weighted object that fits securely in your hand will do.

Step-Ups, With or Without Weight

This simple move activates all your upper leg muscles: glutes, quads and hamstrings. Plus, it's low impact, which means you avoid the knee injuries associated with more explosive exercises. Use a bench, the stairs in your home or any other elevated and stable surface. Try holding weighted objects at your sides to up the challenge.

Planking

Endless crunches can put pressure on your spine, but planks are perfect for working your core in a way that keeps you injury-free while building a flat, toned stomach. Try timing your planks and watch how quickly you’re able to add a little more time each day.

Tricep Bench Press

These are easy to do on a chair, bench or coffee table. It works the arms, chest and shoulders and is great for building tricep strength and muscle tone fast.

For more helpful information in staying safe and healthy during the COVID-19 crisis—such as managing stress or properly disinfecting your home—visit caromonthealth.org/COVID-19.

Categories: Health, COVID-19