Completing workouts at home or outdoors has become relatively normal over the last year or so, particularly while gyms and studios were closed. For some people it’s allowed them to incorporate more meaningful exercise into their day and it doesn’t feel like as much of an effort than say commuting to and from a gym or an exercise class.
Fortunately, for those who don’t have access to fitness equipment or for those who simply prefer to workout at home, we’ve compiled a list of some of the most effective exercises that you can tackle at home to get your heart rate going.
NO EQUIPMENT: JUST YOU VS THE GROUND
The ultimate practical outdoor workout is the workout routine that can be done anywhere with plenty of space. Here’s a few exercises to help get you started.
The push up: A hugely under-appreciated strength exercise. You test the strength of the chest, triceps and frontal deltoids. If doing full length push ups on your hands and feet is too difficult to start with, use you hands and knees.
Squats: During your outdoor fitness routine, you can start with the bodyweight squat and work your way up to a full, one-legged squat to develop powerful quads and glutes.
Plank: One of the most common core exercises out there, a plank is a great way to challenge your mental as well as your physical strength. See how long you can hold yourself up on your elbows and toes as close to parallel with the ground as possible (you can try a variation using your hands and feet which is generally easier to begin with).
High knees: A super simple exercise but one that is sure to get your heart rate up! Jog in place for one minute, lifting each knee as high as you can.
Bicycles: Lie on your back feet in the air, knees bent. Place your hands behind your head. Begin pumping your legs in the classic bicycle motion, vigorously, for one minute.
MINIMAL EQUIPMENT: YOUR GYM AT HOME OR OUTSIDE
If you’re fortunate to live near a park or communal space which has some exercise equipment, you might like to try these exercises for a greater challenge. Remember to always sanitise the equipment before and after you use it!
The pull-up: It’s no secret, the pull-up is one of the best exercises for the back and biceps. Although a sturdy overhead object can be found almost anywhere, a pull up bar is an easy to use piece of equipment which can be set up in your home.
Skipping: Jump rope training can be a very simple but highly effective method to get your heart rate up and add some variety into your training. You can do regular skipping or even try double-unders, which is when you try and get the rope under your feet twice in one jump.
Bavarian Split Squats. This one sounds hardcore, but it’s just a regular squat with one leg resting on a chair or low bench/table behind you. Focus on keeping your weight over your forward leg, and don’t let your knee bend further than your toes.
Core ball exercises: For those people who have a little more equipment at home such as a yoga ball, there are loads of exercises you can do! Check out the PTP Fitness video below for some Core ball routine inspiration or the rest of the Core ball series here.
Boxing: This one is perfect to pair up with a friend and get moving! Boxing is another way to get your heart really pumping and there are lots of different boxing exercises you can do. All you need is a pair of gloves and some pads – although these might be more of an monetary investment than some other home exercise equipment, they’re well worth it if you use them often.
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