We all are facing turbulent times during the corona crisis. Most of us have to stay at home and are to some degree stressed out. The best way to keep you calm, relaxed and focused is dedicating some time for exercising each day.
Are you in self-isolation or quarantine? Going to the gym is not possible or advisable at the moment. Practising social distancing is vital.
Make the best out of your time and get fit and ready with Meglio.
In recent years home workout programs have become a popular way to add some flavour to your everyday life. It is a popular way to burn fat, adding muscle mass, enhance athletic performance and endurance and raise your metabolism. Get all the incredible benefits of your home workout program.
Home workout program doesn’t require hours and hours of training in the gym. It can help you to get fit in a short amount of time when performed correctly.
Benefits
# Increases metabolism up to 48 hours
How to raise metabolism? Workout programs including interval training can help to enhance your metabolism for hours after training and exercising. A raised metabolic rate has shown that the body can burn fat even in times when you are not training. The body is capable of increasing oxygen intake after a workout program. It, therefore, boosts the circulation and helps to detoxify faster.
# Do I need training equipment?
There is no special equipment necessary when doing a home workout program. Using a good foundation (mat) is of advantage for your joints, enhances your grip and makes it an overall softer experience for your body. You can use resistance bands and resistance loops to take the workout a step even further. Resistance bands are a great tool to replace bulky weights and dumbbells.
# Build muscles while burning fat
How to lose weight? Home workout programs can be an effective way to gain muscle mass and develop lean muscles. Simultaneously it has shown to burn fat even more effectively than doing prolonged steady workouts.
# Does it improve overall health?
Home workout program doesn’t only make you more enduring, activated and lean; it helps you to improve your overall health. Studies have shown that workout programs including intensity intervals decrease blood sugar levels. It also seems to balance heart rate and blood pressure.
Exercises
An excellent way to start a home workout program is, to begin with, a 10-minute walk to warm up all the muscles and joints and to increase the oxygen levels in your system. Short daily walks are essential to add some variety to your daily life.
Grab your yoga mat, some water and get started with the best workout program moves in your living room with Meglio.
If you want to add intervals to your training there are nowadays great apps to track your timing. Outsource your counting and focus on you.
#1 MOUNTAIN CLIMBERS
Come down to your mat into a plank position with your shoulders over your wrists, a flat back and an activated core. Keep your eyes gazing downwards. Bring your right knee to your chest and back. Alternate legs for 20 seconds in a quick manner. Rest in plank position for 10 seconds or to modify, in child’s pose. Repeat intervals at least 4 times. To challenge your Mountain Climbers, place a resistance loop or band around the soles of your feet.
#2 MODIFIED BURPEE
Burpees are a great way to train your whole body.
Start on all fours with your shoulders over your wrists, your toes tucked and your knees hovering above the ground. Pay attention to your alignment and make sure you keep your spine straight. Press your hands into the ground and hop your feet between your hands. Get up into a squat position with your knees directly over your toes, while extending the arms. Go with the flow and add a long jump. When coming back to a squat position, take care of your knees. Bring your hands back down to the ground and jump your feet back to starting position. 20 seconds. 10 seconds rest in child’s pose. Repeat 4 times.
#3 KICK UPS
Place a resistance loop around your thighs and come down to all fours with your shoulders over your wrists and your hips over your knees. Activate the core, keep a straight spine and your gaze downwards. Lift your right knee, so the palm of your foot is facing the sky. Keep it there and start quickly pulsing the leg. Do not collapse in your lower back here. 20 seconds. 10 seconds rest in child’s pose. Repeat 4 times. When you are ready, take it to your left side.
#4 BUTT KICKS
Stand tall, tip your hips and slightly bend your knees. Keep your shoulders back and away from your ears. Take a few breaths here. Start running on the spot. Make sure your heels touch your butt every time you alternate. Right, left, right, left, and so on.
20 seconds running. 10 seconds rest (step from side to side to cool down your metabolism in the resting phase). 4 repetitions.
#5 FLAT SIT UPS
Lie down on your back flat on your mat. Place your feet slightly more than hip-width apart. Make sure not to arch your lower back. To modify, bend your knees and place your feet flat on the ground. Bring your hands behind your head for support. Activate your core and from your abdominal muscles start pulling up into a sit up.
Summary
Home exercising is a great way to activate and raise your metabolism for up to 48 hours. Make sure to take it ‘slow’ in the beginning so your body can adapt to it. Get fit and stay healthy in your living room with Meglio.
