Switching to home workouts is not easy and requires a lot of intrinsic motivation and self-control. Even if you are short on space, equipment, or free time, there are plenty of home workouts to help you stay fit with your resources.
How many calories you burn depends on several factors:
- duration of exercise
- your weight and height
In general, the more you weigh, the more calories you will burn during physical activity.
Why is even minimal physical activity important?
According to WHO recommendations, adults need at least 150 minutes of moderate-intensity physical activity or 75 minutes of active sports per week.
In this regard, there is an excellent study conducted in Taiwan, which was able to reveal the effect of minimal physical activity on reducing mortality and increasing life expectancy. More than 416 thousand people (199 265 men and 216 910 women) took part in the study. It was held from 1996 to 2008. The scientists started from the weekly training norm (150 minutes) and based on the number of weekly exercises indicated in the self-fulfillment questionnaire; the participants were divided into 5 groups, depending on the amount of physical activity: inactive, low, medium, high, and very high activity.
The results of the study showed that people with low activity did an average of 95 minutes per week or 13 minutes. Per day, reduced the risk of mortality from all diseases by 14% and increased life expectancy by 3 years, in contrast to the inactive group. And the group performing 30-minute loads a day increased this indicator to 18%.
Great motivation, isn’t it? But if it is not enough, then scientists recommend resorting to the help of social networks and instant messengers. One recent study has shown that support healthy competition in online groups and increased responsibility can help to maintain regular exercise performance. Online classes or chats with friends/acquaintances come to the rescue, in which you share results, photos, healthy recipes, etc.
By the way, in addition to physical activity, it is very important to monitor your diet and eat well. If you’re looking for ideas for breakfast or dinner.
Optimal types of loads for training at home
Do not forget that any physical activity should start with a warm-up. It takes only 5-10 minutes to prepare your body for more intense exercise. What does a warm-up give? Increases flexibility, reduces the risk of injury, relieves muscle tension and soreness, increases blood flow, improves performance, and allows for more amplitude movement.
Exercises for the whole body are most effective for losing weight, rather than targeting specific muscles. It is better to mix them in one workout, or evenly distribute them throughout the week, loading different parts of the body on each day.
Focus on high-intensity activities that quickly increase your heart rate and allow you to shed more weight.
Workouts to watch out for:
On average, a workout takes 30 minutes and targets all muscle groups. The exercise cycle shown in the picture is for people with regular physical activity and experience in doing it. You can adjust it for yourself. For beginners, it is better to stop at 5-6 exercises. It performs all of them with minimal rest intervals. They have proven that people with a weight of 57 kg can burn up to 240 kcal in circuit training. It improves aerobic fitness and fights calories effectively.
One workout circle for a girl may look like this: plank, squats, running with a high hip lift, push-ups (you can lean on your knees), twisting, climber exercise.
Training according to the Tabata system
The Tabata System is a 4-minute, high-intensity workout comprising 20 seconds of strenuous effort and 10 seconds of rest, repeated eight times.
Studies have shown that short interval training significantly improves anaerobic and aerobic endurance, allows you to burn excess fat both during and after exercise, and also benefits your muscles. In this method, it is necessary to combine various types of loads: exercises for the buttocks, legs, abs, core muscles, arms, etc.
Examples of training: burpees, squats or lunges, running with high hips or jumping rope, swinging legs, push-ups from a chair.
The main feature is that periods of maximum activity are followed by rest in a ratio of 1: 2. It is considered optimal to perform 7 exercises for different muscle groups, each of which is performed as intensively as possible for 30 seconds and is replaced by a minute of rest. Beginners can stop by completing 1 circle, which will take just over 10 minutes. More experienced athletes can repeat sets several times. In general, physical activity does not exceed 30 minutes.
Conducted studies claim that HIIT burns 25-30% more calories than other programs and home exercises in the gym.
Example of exercises: jumping in place with the arms closed over the head, “stool” against the wall, twisting in the bar, lunges, taking the legs back on the floor, “superman” exercise, glutaeal bridge.
If you prefer separate workouts, alternating loads of individual muscle groups on different days, then we have several useful recommendations.
Exercises for the press at home
We devoted a separate article to effective exercises for the press, in which we answer the question of whether it is possible to lose weight in the abdomen and waist area by performing exclusively different types of bends and twists, explain the relationship between nutrition and appearance of cubes on the abdomen and give visual recommendations for different types of exercises – reverse crunches. different types of leg lifts, etc.
Exercises for legs and hips at home
It relates excess weight in your hips to the amount and distribution of fat and muscle in your body structure. To see the result, you need to exercise regularly and exercise your legs at home for at least 20 minutes.
Different lunges, swings, squats, plie, etc. will be beneficial.
Back exercises at home
A sedentary lifestyle, constant use of devices affects the health of the back, posture and spine function. Pain in the lower back, neck, shoulder blades can cause significant discomfort, so the load of this muscle group is mandatory. We’ve rounded up the best back exercises to do at home, outdoors and in the gym so you can spice up your workout routine.
The main benefit of all the above training methods is that you don’t need to invest heavily in equipment, inventory or uniforms. You can perform all of them with a minimum set of things. A fitness mat and a few handy tools are enough.
If you want to add variety to the process, you can use a rope, elastic bands, weights, a fitness ball, or dumbbells. Also, no one cancelled the improvisation. Instead of weights there can be bottles of water or sand, stocks of cereals or a backpack with heavy objects inside.
How to Train Yourself to Fitness at Home?
So that training at home does not get bored, come up with small rules or rituals for yourself:
- For example, you can exercise by watching your favorite show, listening to a podcast, or listening to an audiobook.
- Exercise during commercial breaks on your favorite TV shows.
- Set reminders on your phone or leave notes around the house that will remind you to do exercises or exercise.
- Share the results and plans with family and friends, this will help you not to back down when laziness takes over.
- Set goals that keep you motivated, such as taking part in a short run or having to fit into your favorite dress before a certain date.
- Create a class schedule.
- Buy new leggings or trainers if that method can get you into action.
- Make your daily routine look like a workout, swap everyday items, peel vegetables, do the high chair against the wall exercise, or find some other way to integrate stress into your daily routine.
- Cardio workouts at home can be replaced by going up and downstairs.
Rumour has it that habits are formed in 21 days. It’s time to check it out!