Introduction
When it comes to maintaining an active lifestyle and getting into shape, it can be difficult to prioritize our health and make time for it in our busy lives. But, that doesn’t mean it’s impossible – there’s a simple solution, and that’s quick home workouts! Quick home workouts are short bursts of exercise that can be done in the comfort of your own home, making them ideal for busy individuals who don’t have much time to dedicate to going to the gym. In this article, we’ll look at the definition of quick home workouts and the many benefits of doing them.
Types of Quick Home Workouts
A. Bodyweight Exercises
If you’re looking for an effective workout that you can do from the comfort of your own home, bodyweight exercises are the perfect solution. Bodyweight exercises use your own body weight to provide resistance, allowing for dynamic and varied movements that will target different muscles. This type of workout is great for anyone, regardless of fitness level, because it can be easily scaled up or down to meet your needs. Push-ups, crunches, planks, burpees, and squats are all examples of bodyweight exercises that can be done anywhere, anytime.
B. High Intensity Interval Training (HIIT)
High intensity interval training (HIIT) is a great way to get your heart rate up and maximize the benefits of your workout in a relatively short amount of time. HIIT involves short bursts of intense activity―like sprints or plyometric jumps―followed by brief recovery periods. This type of workout is more intense than steady-state cardio and can be done with just a few pieces of equipment, like a jump rope or an exercise mat. HIIT will have you sweating in no time, and you’ll be able to see for yourself just how quickly you can get in a great workout from home.
C. Tabata Exercises
If you’re looking for an even more efficient way to squeeze in a quick workout at home, Tabata exercises may be just the thing for you. This style of training involves 20 seconds of high intensity exercise followed by 10 seconds of rest, repeated eight times for a total of four minutes. Tabata exercises are perfect for getting your heart rate up quickly and for targeting both muscles and cardio at the same time. From jumping jacks to lunges to mountain climbers, the possibilities are endless when it comes to creating an intense and effective Tabata workout.
Examples of Quick Home Workouts
A. Bodyweight Exercises
1. Squat-To-Press: A great full-body move, the Squat-To-Press involves both a squat and a shoulder press, using your own bodyweight as resistance. Start by standing with your feet slightly wider than hip distance apart, toes slightly turned out. Lower your hips down and back while pushing your knees out and keeping your chest lifted. Make sure to keep your weight in your heels. Once you’re in a low squat, press your arms up over your head and then press your body back up to standing.
2. Push-ups: A classic bodyweight move, Push-ups are great for building strong arms and upperbody strength. Start by lying down on your stomach and pressing up on your hands and toes into a high plank position. Try to keep your core and legs engaged while allowing your elbows to bend and take you lower to the floor and then press back up.
3. Plank: Another great core move, the plank is perfect for sculpting your abs and strengthening your back. Start in a pushup position and then carefully lower your arms and elbows to the ground, bringing your body into a low plank. Engage your core and hold yourself here for 30 seconds or more.
B. High Intensity Interval Training (HIIT)
1. Jog for one minute: HIIT workouts require bursts of intense energy, and that can start with a simple jog for one minute. Pick any comfortable form of aerobic activity you like—some popular choices are running, cycling, and jumping rope.
2. Do 20 jumping jacks: For an extra challenge after a minute of jogging, do 20 jumping jacks. Start with your feet together and your arms at your sides. Jump your feet out to the sides while raising your arms up over your head. Immediately jump back to the starting position.
3. Do 10 burpees: For even more of a challenge after the jumping jacks, do 10 burpees. Start in a standing position, then reach your arms up over your head and jump your feet back into a plank position. Jump your feet back up towards your hands and reach your arms up in the air for a jump.
4. Sprint for 30 seconds: After your 10 burpees, sprint for 30 seconds. This can be as fast as you can go, or you can adjust your speed as you go.
5. Repeat: Once you’ve done 1-4, including the sprint for 30 seconds, start again from the beginning. Feel free to adjust the intensity levels or the number of reps so it fits your own fitness level.
C. Tabata Exercises
1. Jump Squats: Tabata exercises are short but intense, and they’re a great way to add intensity to your workout. To do a Jump Squat, start with your feet hip-distance apart, lower down in a squat and then jump up as high as you can, bringing your hands together in front of your chest.
2. Mountain Climbers: Mountain Climbers are another great Tabata move. Start in a plank position with your palms flat on the floor and your hands slightly wider than shoulder-width apart. Then bring your right knee up towards your chest, alternating your legs as if you were running in place while in a plank.
3. High Knees: High Knees are another great Tabata exercise that works your core as well as your legs. Start by standing with your feet hip-distance apart and then lift one knee up as high as you can, focusing on keeping your core engaged and your back in a neutral position. Then alternate your legs. This one also works well as a sprint, as you can go as fast as you can for a set period of time.
Conclusion
As we have seen, quick home workouts can provide an effective and convenient way to fit in some exercise into your daily routine. A quick home workout could include anything from a HIIT session, to a yoga flow workout, to a set of bodyweight exercises. Not only can quick home workouts save time, but they can also boost your energy and endorphins, help you get look and feel better, and increase strength, endurance and muscle tone. Ultimately, quick home workouts are a versatile and accessible way to keep active, build muscle and stay fit in the comfort and convenience of your own home.
