5 exercises to do at home to stay in shape
In our fast-paced daily lives, it's not always easy to find time to go to the gym.
Fortunately, it is possible to maintain physical fitness without leaving the comfort of your own home.
We suggest five simple exercises that you can do at home to stay fit. Whether you're a beginner or already accustomed to working out, these exercises will help you maintain your physical condition and improve your overall well-being. Plus, at the very end, we present three workouts to do at home, suited to different levels of availability and commitment.
1- Squat
Squats are versatile exercises that target several muscle groups at once.
To perform them correctly, stand with your feet shoulder-width apart. Bend your knees and lower your body as if you were about to sit on an imaginary chair. Be sure to keep your back straight and push your buttocks back. Then slowly rise using your leg and buttock muscles. Start with 2 to 3 sets of 10 squats, then gradually increase the number of repetitions as you progress.
Here is an article to help you perform squats correctly.
2 - Push-up
Push-ups are a classic exercise that strengthens upper body muscles, including arms, shoulders, and chest (pectoral) muscles.
To do push-ups, place your hands flat on the floor, slightly wider than shoulder-width. Keeping your body straight, lower your chest to the ground by bending your elbows. Then push up with your arms to return to the starting position. If you're a beginner, you can start with knee push-ups. Try doing 2 to 3 sets of 8 to 10 repetitions and gradually increase the intensity over time.
3- Lunges
Lunges are excellent for strengthening legs and improving balance.
To perform them, stand with your feet shoulder-width apart. Take a big step forward with your right leg and lower your body by bending your knees until your front leg forms a 90-degree angle. Then push with your front leg to return to the starting position. Repeat the exercise with the other leg. Try to do 2 to 3 sets of 12 lunges on each side.
4- Plank
Planks are a great exercise for strengthening the core muscles, including the abs, obliques, and back muscles.
To do a plank, lie down on the floor, face down. Place your forearms on the floor, elbows directly under your shoulders. Lift your body, supporting yourself on your forearms and tiptoes. Be sure to maintain a straight line from head to feet. Try to hold the position for 30 seconds to a minute, then rest. Repeat the exercise 2 to 3 times.
5- Jumping Jacks
Jumping jacks are a great cardiovascular exercise that increases heart rate and burns calories.
To perform them, stand with your feet together and arms at your sides. Jump spreading your feet to the sides and raising your arms above your head. Then return to the starting position by jumping again. Repeat this exercise for about a minute, then rest. You can do 2 to 3 sets of jumping jacks to increase the intensity.
3 workouts to do at home
1- Short 15-minute workout
- 3 sets of 10 squats
- 2 sets of 8 push-ups (on knees if necessary)
- 2 sets of 12 lunges on each side
- 1 set of 30-second plank
- 1 minute of jumping jacks
2- 30-minute workout
- 4 sets of 12 squats
- 3 sets of 10 push-ups
- 3 sets of 12 lunges on each side
- 2 sets of 30-second planks
- 2 minutes of jumping jacks
3- 45-minute workout
- 4 sets of 15 squats
- 3 sets of 12 push-ups
- 3 sets of 15 lunges on each side
- 3 sets of 1-minute planks
- 3 minutes of jumping jacks
You don't need to go to the gym to stay fit. The exercises we have presented can be performed at home, without expensive equipment.
Whether you have 15, 30, or 45 minutes, you can adapt these workouts to your schedule and your fitness level (remember to consult your doctor before starting any exercise program).
Put on your sports shoes, find a comfortable space in your living room, and get started with these simple exercises to maintain your physical fitness and improve your overall well-being!
If you need help maintaining your pace, you can check out our article that guides you on staying motivated in your sports training.