The last year has been difficult for everyone and it comes as no surprise how tough it can be to find the motivation to stay fit and in shape. Gym closures have had a significant impact on many people’s fitness regime with no access to equipment and subsequently a complete loss of interest. If this sounds like you, look no further as this blog explores 2 simple, easy routines you can start following today to achieve your dream body in lockdown with no expensive equipment needed. Whether you’re looking to lose weight or even gain muscle we have you covered.
1. HIIT Running
High Intensity Interval Training (HIIT) is an amazing method you can use to burn up to 50% more calories in far less time than a regular workout. Repeatedly raising your heart rate and subsequently letting it drop has been scientifically proven as the most time effective form of cardiovascular exercise to burn calories and cut that annoying fat that has been bothering you for months. Here is a basic HIIT running workout for beginners:
- Run/jog at a brisk pace for 30 seconds.
- Jog/walk at a slower pace for 2 minutes.
- After your rest, shoot for another 30-second run/jog.
- Continue until you get tired or after about ten ''push/rest'' intervals.
Aim to do initially do this at least 3 times a week and look to eventually run almost every day. You will be amazed how quickly you see and feel the weight loss results.
2. Bodyweight Exercise Circuit
Perhaps you are more interested in building muscle? Circuits are a fantastic way to utilise many of the bodyweight exercises you are familiar with, creating a simple but effective muscle building routine that you can do in the comfort of your own home. Here is full-body muscle building routine you can do today in your living room:
- Bodyweight squats: 20 reps.
- Push-ups: 10 reps.
- Walking lunges – 10 each leg.
- Dumbbell rows (using a gallon milk jug or another weight): 10 each arm.
- Plank: 15 seconds.
- Jumping jacks: 30 reps.
Repeat this circuit 3 times with 1-2 minutes rest between each exercise and you have a comprehensive, full-body muscle building home workout. Unsure or struggling with some of the exercises? Don’t worry, this is very common for someone beginning a new routine. Click here for a video on how to carry out each of these exercises in a safe, controlled and effective manner.
So, there you have it. 2 simple and easy workouts you can do in the comfort of your own home or out in the fresh air of your local neighbourhood. If you are interested in discovering a much wider range of various workout routines and programmes why not check out StayFit.com. At StayFit we provide you with all the information you need to carry out the perfect home workout for your goals. We provide access to live workouts, multi-month progressive programmes and personalised, one on one coaching all in one place. No need to spend hours going through internet trying to find useful information any longer! All of this is one click away on the StayFit app. We also offer advice on nutrition, sleep and meditation for a full, comprehensive lockdown fitness and wellbeing experience. Whatever your lockdown fitness needs are, StayFit has you covered. Start today and you will receive a 30-day free trial of our complete range of services. We don’t require any commitment and you can unsubscribe at any time if you are unhappy but if you join today we are confident our service provides you with all the tools you need to achieve your dream body and leaving will be the last thing on your mind. We are just as excited to see your results as you are!
