Staying active at home is difficult to do. Not only are there loads of distractions – the telly, computer, phone, kids (among others) but you also don’t have all the fancy kit that you get down the gym. Not to worry, however, we here at Everyone Active have, alongside our National Fitness Expert Robert Beighton, put together a short, easy-to-follow workout routine that will help you stay active at home.
This workout will take the form of a loose circuit that you’ll be completing four times. So you’ll be doing five exercises – each for 30 seconds – with a short rest in-between.
Don’t forget, it’s really important to warm up and cool down before and after your work out. Not only will this help you avoid injury, but you’ll get more out of your workout, too. To do this, do some stretching, followed by some gentle dynamic movements. This could include marching on the spot, some high knees, some shoulder rolls and arm swings.
20 Minute Active at Home Workout
To begin with, you just need a bit of space. Your living room is ideal (but don’t forget to move the coffee table out of the way) and if it’s a nice day, why not try outside? You don’t need any special equipment, these are all purely bodyweight exercises. Just get yourself some trainers and some comfy workout clothes and you’re good to go!
Jogging on the Spot
This one doesn’t need much explanation. Start with your feet shoulder width apart and just start jogging. Go at whatever pace you feel comfortable with and you can either just be gently on the balls of your feet or trying to get your knees nice and high. It’s completely up to you. Do this for 30 seconds before moving on to the next element of the active at home workout.
These are great for working your glutes, your hamstrings and your quadriceps, while it also helps get the pulse racing and the lungs going too. Start in the press-up or high plank position and then bring your knees up towards your chest, alternating your left and right legs. Imagine you’re climbing a ladder on the floor. If you find that a little too difficult, you can try walking your feet more gently, rather than doing it at high speed. Keep doing this for 30 seconds before moving on to the next exercise.
Another well-known exercise, but a great way to help you stay active at home. Start by standing with your hands by your sides and your feet apart. Then, throw your hands up so they touch above your head and jump your feet together. Return to the starting position. Again, keep going for 30 seconds before moving on to the next exercise.
Again, another well-known exercise. It’s a fantastic workout that’s great for your whole upper-body, including your arms, chest, shoulders and core. Start with your hands flat on the floor, beneath your shoulders and up on your toes. Then bend your elbows and shoulders so your chest gets as close to the ground as possible. It’s really important you keep your back flat at all times. If you find this too difficult, then instead of balancing on your toes, try doing it from the knees. Keep going for 30 seconds and then you’re on to the last exercise of the circuit!
A superb core workout. Sit upright, with your legs out in front of you. Hold your hands together in front of your torso, lift your feet off the floor and try twisting from side to side. If you can, touch the floor on either side of you. Now, you might be finding that a bit tricky, so to make it a bit easier, just put your feet back on the floor.
So there we go! That’s the circuit, now all you’ve got to do is complete it four times. Don’t forget to have a short break in-between circuits so you can have a sip of water, however. Let us know how you get on with the 20-minute active at home workout!