Despite the well known benefits of staying fit, including increased mental awareness, prevention of diseases, bone health, etc., most people’s attitudes towards going to the gym lies somewhere between reluctance and dread. But the tedium of machines and weights, the crowded corridors and uncomfortable, awkward encounters, the sweaty, stuffy atmosphere and all the other undesirable aspects of most gyms can be avoided, and a good workout can still be achieved within the comfort of your own home, using no more equipment than your own body.
Safety Tip: It is vitally important that you stretch before attempting any workout plan. Consult a doctor before beginning any workout plan. Make sure you have a stable surface with enough traction that you wont slip, i.e. a carpeted surface.
- Mountain Climbers: Place yourself in an upward push-up position, with your arms extended about shoulder-width apart. Drive one knee towards your chest, and then extend it away back towards its original position as you drive the opposite knee towards your chest in the same manner and repeat.
- Burpees: Begin in a standing position. Go to the floor, perform a push-up, then drive both knees into your chest and from there jump up back into standing position and repeat.
- Leg Raise Holds: Lie on your back with your arms at your sides and your legs in the air. With both legs extended, raise one leg into the air, with the other hovering above the ground. Hold for 10 seconds, then switch legs. Repeat 3x. Depending on your core strength, you may wish to increase or decrease the time intervals to a more appropriate length.
- V-Ups: Lie on your back with your legs extended and your arms extended above your head, with each hovering above the ground. Contract your abdomen and, keeping both your arms and legs straight, lift both sides up until your hands and feet touch, or nearly touch, in the middle. Slowly return to the starting position and repeat.
- Chair Dips: Find two chairs of equal size. Set them parallel to each other with enough space in between them so you can comfortably fit between them. Position yourself so that your feet are extended away from the chair, one hand is on either chair, and your body is in sort of a “sitting” position. Use your triceps to extend your arm and push your body away from the chairs. Slowly return to starting position and repeat.
These are just a few exercises you can use to break the monotony of the bland gym routine and still get a good workout in. For more fitness ideas, check out our personal training app, Sworkit.