Regular exercise is essential for supporting healthy immune function, preventing weight gain, boosting your mood and keeping you as healthy as possible during times when you are unable to leave the house. With the world currently feeling a bit out of your control, now is the perfect time to take control of your health by building daily exercise into your schedule. Here are some simple and fun ways to build a home gym on the fly, to help you stay consistent with your fitness routine and feel more motivated to train.
BODYWEIGHT CIRCUIT TRAINING:
Simple bodyweight exercises can be a great choice for achieving gains in strength, flexibility and overall health. Just a few minutes of bodyweight circuit training can have a major impact on the body’s metabolism. Best of all, it won’t cost a thing and you can train just about anywhere.
30 minutes = approx 200-300 calories
RESISTANCE BANDS:
Training with resistance bands provides similar and sometimes even greater muscle activity as weight training and they’re great for working out anywhere. They are a means of strengthening and stretching your muscles, whether for aesthetics, athletic performance or physical therapy. These bands can also be used for speed and agility drills for various athletic purposes.
30 minutes = approx 100-200 calories
MEDICINE / SLAM BALL:
The Slam ball is a versatile piece of equipment you can use in lots of different exercises and they’re also a safe way to do weighted plyometric work. A slam ball works your shoulders, triceps, pecs, calves, back and core. It helps train the body in a more athletic fashion, in the sense that there’s a synchronous interplay between the upper and lower body to complete the movement.
30 minutes = approx 200-300 calories
SKIPPING ROPE:
Skipping improves your foot coordination and increases your strength in the muscles surrounding your ankle joint & foot and decreases the chance of injury to those areas. The simple act of jumping rope can do more for you overall than the same time spent jogging. Compared to jogging for 30 minutes, jumping rope actually burns more calories. Besides, it’s very helpful to increase your heart and lung health.
30 minutes = approx 200-300 calories
CHAIR BASED EXERCISE:
Chair based routine is generally better than that of standing or dynamic exercise, especially for anyone with lower fitness levels and function. It facilitates greater range of movement by providing points of leverage and support. Chair based exercise minimises load bearing and reduces balance problems in those with particularly poor mobility & arthritic pain and increases confidence in those unable to perform free standing exercise.
30 minutes = approx 100-200 calories
PULL UP BAR:
Installing a pull up bar in your home is a great way to get more exercise into your daily life and work on some upper body strengthening. Most of the work during a standard pull up is focused on your lat muscles. However, as this is a compound movement, at the same time a secondary exercise is also given to your biceps, rhomboids, traps, chest and forearms.
30 minutes = approx 100-300 calories
PARALLETTES:
Parallette bars might be associated with professional gymnasts, but there has been a growing trend in the fitness community recently, due to the benefits that these simple pieces of equipment can deliver. Training with parallettes challenges strength and mobility. It’s an indispensable piece of fitness kit that can build muscle, improve core strength and help fitness fans achieve the physique they’re after, all without costing a fortune.
30 minutes = approx 100-200 calories
FOAM ROLLER:
The convenience, versatility and simplicity of a foam roller are amazing. Foam rolling limits soreness and tightness by increasing blood flow and flexibility. Better circulation means a better range of motion and more effective body movements. When the muscles are tight, injuries such as tears are more likely to occur. Foam rollers are a popular tool for releasing muscle knots and trigger points.
30 minutes = approx 100 calories
STAIR CLIMBING:
Stair climbing is a unique form of exercise that can have a powerful and positive impact on your health over time. It benefits us by improving our cardiovascular fitness. By raising our heart rate, stair climbing helps protect against high blood pressure, weight gain and clogged arteries. Seven minutes of stair climbing a day can halve the risk of a heart attack over 10 years. Stair climbing also exercises our bones and muscles, improving strength, bone density and muscle tone.
30 minutes = approx 300 calories
SANDBAG:
If you are looking for a way to jumpstart your metabolism and see faster results, sandbag training is the perfect solution. Sandbag weights are excellent for building strength and muscle at home and are easy and adaptable for all fitness levels. You can use them for almost any exercise including squats, chest press, rows, planks and more. They’re great for working your abs and lower back too.
30 minutes = approx 200-300 calories
Check out this helpful guide for average calories burned, based on your body weight and chosen exercise.
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