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Your Ultimate Guide to Working Out at Home


Whilst everyone is closely monitoring guidance set out by Public Health England, we are gradually seeing more gyms, classes and fitness events being reduced, postponed and cancelled throughout the UK. However, some gyms and fitness establishments are already taking extra measures to put contingency plans in place by offering virtual classes. 

For some of us, keeping fit and partaking in fitness related activities is part of our daily lifestyle, we look forward to the social interaction with friends and that feel good feeling of successfully completing a workout. 

Fitness can contribute to your overall wellbeing and mental health, providing a number of benefits: 

• Releases endorphins also known as a “runner’s high”.

• Reduces stress, mental fatigue and boosts your mood.

• Supports sleep, relaxation and recovery time.

If you’re feeling a bit anxious about going to the gym, want to distance yourself from human interaction or are in isolation, you can still maintain your health and wellbeing. 

If you don’t have access to any of the equipment you use at the gym, don’t worry, we’ve got you covered.  

There are lots of free resources available from apps to YouTube, offering lots of workout routines brought to you by some of your favourite influencers. 

We’ve put together some ideas of fitness related activities you can try from the comfort of your own home, but if you’re missing the social aspect, why not FaceTime a friend and workout together? 

Yoga: Yoga is extremely versatile, all you need is a little space, a yoga mat or a towel and you’re good to go.  So, whether you’re a complete beginner, want to master your handstand or you’re an absolute yoga guru, there are plenty of apps available to download on Android and iOS. Here are some of our favourites: Pocket yoga, Yoga studio, Down Dog

Pilates: If you’re currently working from home, without the comfort of your usual office environment, then Pilates could be for you. Similar to yoga, Pilates is a low impact exercise that focuses on small repetitive movements and is adaptable to anyone of any age. Pilates can help to improve flexibility, mobility, pelvic alignment, posture and overall health.  If you’re looking to get started, take a look at this video for beginners.  

Dancing: You can pretty much dance anywhere and we’re sure you’ve been caught out dancing around the house on more than one occasion. Dancing provides a full gentle body workout that can relieve stress, uplift your mood and challenge the brain. Above all, dancing can be so much fun, so why not grab the kids, turn up your favourite music and get moving together. 

Whether your preferred style of dance is Zumba or hip hop, or if your just looking for a fun cardio workout, check out these best workout dance videos

HIIT (High-intensity interval training):  If you’re looking for a high impact, high intensity workout but you’re tight for time, never fear; you can squeeze in a full-body workout in just 20 minutes. Typically, a series of functional bodyweight movements, such as squats, burpees, push ups and lunges, there’s always to opportunity mix it up by incorporating some weights, such as kettlebells and dumbbells.  

When we think of HIIT training, I’m sure Joe Wicks springs to mind. They don’t call him the body coach for nothing! Joe has created the Body Coach TV and posts free weekly HIIIT workouts that you can do with zero equipment, from your lounge to your garden. 

If you’re looking for some quick full body workouts, give these a try: 

Decreasing Ladder

Descending your reps each time, see how long it takes you to complete the following: 

10-9-8-7-6-5-4-3-2-1 

Burpees

Push ups

Sit-ups

EMOM 20:

EMOM stands for “Every Minute on the Minute”. Try the below for 20 minutes (5 rounds): 

1st minute: Push ups 

2nd minute: Reverse lunges 

3rd minute: Air squat 

4th minute: Rest 

AMRAP

AMRAP stands for "as many reps as possible," or "as many rounds as possible”. Complete as many rounds and reps as possible in 12 minutes: 

18 x Squat jumps 

15 x Side lunges 

12 x Mountain climbers 

9 x Russian twists

6 x V sits

Do you have a pre-existing medical condition but still want to exercise? Why not check out our blog on 6 Exercises to Help Arthritis

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