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The Covid-19 pandemic has forced many of us to maintain a long confinement. That is why it is important to stay active and exercise to keep the body healthy and our mind stress-free.
The Covid-19 pandemic has forced many of us to maintain a long confinement. That is why it is important to stay active and exercise to keep the body healthy and our mind stress-free. Sometimes, many of us are so deeply attached to the gym that exercising at home sounds either complicated or boring.
However, your workout should be both fun and effective! And here at EvolveYou we know the importance of practicing an exercise that you can both enjoy and reap its benefits.
Having said that, today I bring you my 10 favorite exercises you can perform at home with no equipment! All you need is you and your willingness to be active!
This exercise is a great way to both workout your entire legs and activate your glutes, your quads and your calves and hamstrings, but it’s also a great way to break a sweat and keep your heart healthy!
Pros: This exercise is a fat blaster! Since it makes your heart jumpy this exercise is great to add to your HIIT routine and burn those extra calories!
Cons: if you suffer from bad knees; this exercise might not be the best option for you. If this is the case, you can simply perform traditional squats into calve raises.
This exercise is an excellent option to improve mobility and balance whilst breaking a sweat and toning your legs.
Pros: This exercise improves your mobility and stability significantly.
Cons: if you don’t have a lot of space at home, this exercise might not be best. However, you can replace it with alternating lunges on the spot.
Let’s be honest, some exercises are actually fun! And this one is the best example of a fun movement! Not only does this target your whole lower body but it is also an ultimate booty pumper! Give it a go because you’ll love this squat variation.
Pros: it’s super fun! And it targets the glutes!
Cons: if you don’t have too much space in your home
Burpees work the entire body and are used primarily for cardiovascular training and weight loss. Learn to perform burpees and know what the pros and cons of this sport are.
Pros: Improves stamina and it helps you lose weight as it is an excellent body fat burner. Additionally, it works and improve balance.
Cons: Although it seems simple, performing burpees is more difficult than running or performing circuit training, it is easy to give up at the first shortness of breath, but keep it going, you got it!
If you are already a master of the plank and want to continue improving, it is time to progress this exercise. Surely you have already tried plank variations, but the commando planks are excellent to work stability and balance, whilst tightening up your core!
Pros: This plank variation involves various muscle groups such as the transversus abdominis, rectus abdominis, obliques, shoulders, triceps, lower back and glutes.
Cons: It can be difficult for beginners. Go slowly at first.
Often times, the hardest thing about staying active at home is simply getting started. The most used excuse is lack of time or space. During this time of lockdowns, think of physical activity and exercise as a great way to be active, energize yourself and have fun whilst listening to your favorite playlist or your favorite podcast.
If you have a hard time getting started, I recommend you are exercise-ready at all times, by wearing your comfiest gym clothes at home. This way you’ll always be ready to keep moving.
I am Mechi, a 28-year-old fitness enthusiast from Argentina. I fell in love with the healthy lifestyle 4 years ago after going through the worst moment of my life: Losing my father and my best friend.
I was overweight and in terrible shape. I smoked and couldn’t even walk up the stairs without feeling pain and agitated. I suffered from knee problems that would lead to getting a fake knee: But fitness saved my life, my knee, and most importantly, my mental health. After losing 30 kg (66 lbs) through strength training, a healthy diet (I love cooking), and the help of neuroscience & behavioural psychology which helped me build the discipline to stick to my meal and workout plans long enough to see real results.
I not only realised I changed my body completely, but the way I saw the world: My mindset shifted 360º from being a negative person with a victim mentality to becoming a strong, independent woman that sticks to her words and plans and that is completely positive about life.
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