Get fit and healthy at home
As time becomes more precious to us all, and with summer holidays looming, people are looking for quick ways to get fit and lose weight.
For many of us, joining the gym and getting out to classes every day can be a hassle that is time consuming and impractical, but there are so many ways of getting your fitness fix that suits your schedule and location.
Doing your own fitness program at home has never been easier, with so many resources online to work from, you can find an exercise session that will suit your needs and your time frame.
With that in mind, we have decided to bring you a quick home workout that is ideal for beginners looking to get a little fitter without having to spend time, and money, going to a gym.
First of all let’s get everything ready to go.
You will need to make sure that before you do this cardio based workout, that it’s safe for you to do so.
Get a quick check up booked with your doctor before you take part in any fitness program, just to make sure you are not going to injure yourself, or put yourself under any pressure before you start.
Once you have been medically checked out and you are safe to start, find a little space to get moving in.
Clear everything out the way before you start moving around, there’s no point trying to do your exercises next to the coffee table, you need the room so clear it all out the way.
Get a drink of water on stand by too, you need to stay hydrated while you work out, and open the windows if it’s a hot summer day.
You will also need a clock, your phone will have one, or a stop watch that you can access easily too. Finally get a play list ready. Working out to your fave tunes is a great way to keep motivated, and something with a steady beat will really help you keep going with the workout we have put together here for you.
This is a simple cardio based session that is designed for beginners, so all you mega fit gym bunnies reading this can sit back and read this, bearing in mind that even you had to start somewhere.
So we need to do a quick 3 minute warm up before getting going, so stick some music on and start with a march on the spot.
Do this for a minute then with legs apart, do me a minute of gentle squats, then return to marching for one more minute.
Shake off your hands and feet and hopefully you are ready to go.
We are going to perform each exercise for 30 seconds and our first movement is a repeater knee lift.
Stand on one leg and lift your knee to waist height and back to the ground again.
Repeat this move quickly, using the ball of your foot to bounce the leg up and down.
Use the same leg for 15 seconds then change. l
as you are doing the knee repeater, keep your tummy in and your back straight.
Your second 30 seconds is a small jog. Think like a boxer as you run gently on the floor. This is an easy run, you barely need to lift the feet from the floor, and keep your move safe , making sure you are getting the heels on the ground as you go.
Your third 30 second exercise is a deep squat.
With your feet shoulder width apart and toes forward, bend your knees and drop into a low squat position, then back up again.
Press your arms forward as you squat down and keep your knees in line with your ankles for a safe squat position.
Your 4th 30 seconds consists of good old fashioned jumping jacks. Don’t jump with your legs too wide and bend your knees as you land. If this gets too much for you, change the jack to a single leg tap out instead.
Exercise 5 is a single leg lunge. You are taking one leg forward in front of you, bending both knees. The idea is to get the back knee close to the ground, keeping you front knee in line with your ankle. Alternate from right leg to left and watch your technique as you go.
The final 30 seconds is a standing forward punch, so with feet shoulder width apart and knees soft, hold you tummy muscles in and punch your arms forwards right then left. Go quite quickly, but don’t punch too hard , and don’t throw thw shoulder forward, instead focus on your tummy muscles as this is a great way to work your abs.
Once you have completed the sequence go back and start it all again.
You can do as many rounds as you like, but if you want to start by doing 3 rounds and building it up from there, this will give you a great home cardio workout that is quick and easy to do.
Doing your own fitness programme at home has never been easier with so many resources to work from