Sometimes in the winter, getting out of the house is 100% impossible. Between shopping, preparing, guests, and blizzards there is a good chance some days you won’t be able to make it to the gym.
If you find yourself in that situation, here are a few ways you can get in a great workout without leaving your home!
Plyometric exercises are movements that use bodyweight and get your heart rate up. They are minimal fuss high-intensity calorie and strength building exercises that require no equipment.
Examples – Push-ups, Burpees, Squat Jumps, Jumping Lunges, Ice Skaters, High Knees, Butt Kickers, Tuck Jumps, Mountain Climbers, Broad Jump, Reverse Lunge to Knee Ups
These exercises combine two exercises into one movement, working more muscle groups and once. You do more at once so you burn more and get more out of it, this is always good but especially when limited on time.
Examples: 1) Squat and Press 2) Hip Bridge and Chest Press 3) Reverse Lunge to Step Up 4) Lunge to Row 5)Push up with Leg Lift
How to set up your workout: Tabatas
Get a stopwatch going or download a tabata timer app. Pick four plyometric intense exercises (see list below) complete each exercise for 20 seconds, rest 10 seconds, then move to the next exercise and repeat. Work your way up to 4 rounds or 16 tabatas.
Example: 1) Jumping Lunges 2) Burpees 3) Squats Jumps 4) Mountain Climbers
As Many Rounds as Possible
Set your timer for 10 to 20 minutes – however much time you have. Pick 3-5 high-intensity exercises and complete as many rounds as possible within the given time. Match your rep scheme to the minutes you chose.
Example complete as many circuits as possible of the following: 1) 10 Squat and Press 2) 10 Burpees 3) 10 Lunge to Row 4) 10 Squat Jumps
*Remember to check with your physician before beginning any exercise routine. The information here is intended for informational purposes only.