For many in the US, the disruptions that the pandemic will bring to everyday life became very real this week.
the United States as Americans grapple with new social distancing measures to curb the ongoing coronavirus outbreak, a growing number of people are turning to at-home fitness apps to stay in shape.
So what else can you do to keep fit and healthy while heeding the new advice about staying at home?
The best at-home workouts don’t necessarily require a ton of equipment or any equipment other than your own bodyweight.
Whatever your intended goal of the workout, the list below of the best at-home workouts that require only your bodyweight has you covered. Try a bunch of these workouts from SELF to figure out your favorites!
Jumping jacks are an efficient total-body workout that you can do almost anywhere.
jumping Jacks is a simple, easy-to-do move, and a great way to fit in cardio anywhere and anytime!
This type of exercise works your heart, lungs, and muscles at the same time.
Getting your heart rate up is the number one way to burn fat, and learning how to do Jumping Jacks is a great total-body exercise for accomplishing that very thing!
Burpees have a reputation for a reason.
Burpees make your body a fat burning machine.
That’s because since burpees are an intense fully body exercise, they burn a ton of calories. Plus, research shows that high intensity exercises like burpees burn up to 50% more fat than moderate exercising.
The basic crunch is the consummate abdominal exercise in a strength-training program.
People think crunches are easy, so they rush through them with improper form.
Learn how to do crunches properly, and strengthen your core fast.
Lunges can help you develop lower-body strength and endurance.
A lunge is a single-leg bodyweight exercise that works your hips, glutes, quads, hamstrings, and core and the hard-to-reach muscles of your inner thighs.
Pushup is a strength training staple.The abdominal muscles used to hold the body rigid during the pushup are the rectus abdominis and the transversus abdominis. They work the triceps, pectoral muscles, and shoulders. As the pushup involves multiple joints, it is a compound exercise. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles.
For beginners, the body weight squat, which is the most widely-known exercise would be a good one to start with.
Squats might seem simple, but they’re actually incredibly technical—and easy to mess up.
Although the squat is widely acknowledged as the ‘king of leg exercises’, other muscles groups are also involved, such as your back, abs and arms so it’s still beneficial to incorporate this exercise to help tone your whole body.
Strong calf muscles create strong and stable ankles, which is what helps you stabilize when your foot lands
Strong calves don’t only balance out your appearance — they’re also key to gaining power and explosiveness both inside and outside the gym. “Your calf muscles help propel you forward and up in explosive movements,” says Cody Braun, Openfit fitness specialist.
The knee is the largest joint in the body.
According to one article, a type of knee pain called patellofemoral pain syndrome, or runner’s knee, is the most common orthopedic condition in sports medicine.
KNEE LIFTS exercise can help alleviate existing knee pain and prevent future pain or injury by providing the knee with extra support.
The plank is a bodyweight exercise which involves holding the trunk part of your body in a straight line off the ground. Getting into plank position is relatively simple but the tricky part is maintaining that position for a period of time.And when done the right way, they not only fire up your core, but muscles in your shoulders and legs too.
Mountain Climbers are a very accessible exercise
While it sounds simple, mountain climbers exercise nearly the entire body and are sure to get your heart rate up. Your quads and core get an especially good workout, too.The mountain climber is a challenge for the entire body, especially if you do it fast enough to act as a cardio workout.