Happy (almost) weekend everyone! We’re making today a fitness Friday, now Saturday, here at SheShe Show, which is always one of our favorite topics. Taking care of your body is so important no matter what age or ability level you’re at- and challenging ourselves to get up and get moving is the key to staying in shape with summer right around the corner. But for a lot of us, making it to the gym or a workout class is just not feasible with our already over-booked schedules. So today we’re breaking down 4 different kinds of workouts you can do in the comfort of your own home. Take a read and make it a goal to try at least one of these this week….and then report back with your results 🙂
At home, cardio is one of the best ways to stay in shape without any equipment. We discussed a strategy of adding in a workout before a shower in this article from a few months ago, which is a great strategy to improve consistency. Here are two examples of cardio circuits to burn some calories and break a sweat.
Repeat this set as many times as you can in 20 minutes:
- 10 burpees
- 20 push-ups
- 30 crunches
- 40 squats
- 50-second plank
- 60 high knees
Repeat this set three times, or as many as you can before feeling fatigued:
- 50 jumping jacks
- 20 squats
- 20 alternating lunges (each leg)
- 15 burpees
- 25 push ups
- 30 mountain climbers (15 each leg)
- 50 crunches
- 1-minute plank hold
I have a love/hate relationship with running. Sometimes there’s nothing better than a nice run to clear your head, but sometimes I just want to get my run over with as quick as I can. Below are two ideas for a running workout, including one distance and one sprint option.
There’s no specific workout for distance running that I find super helpful, but I do have a few tips from the internet on how to make your run even more effective. The most important thing about running is to be mindful of your pace to avoid burnout, but also challenge yourself to add distance when you’re body is used to a normal routine.
- While some sources advise to only add 10% to your baseline mileage (what you’re comfortable running every week) per week, Competitor Running actually advises adding 15-25% weekly to really feel a difference when trying to arrive at your baseline amount. Once you’ve reached this point, you can add 5-10% biweekly to maintain this level.
- If you’re running consistently, take a recovery week every month or so. An example of this might be running only 3 or 4 days instead of 5, and decreasing your mileage. This will give your body a needed break without losing endurance.
- My runs never last more than an hour (or even close to that, to be honest) so most of the times I don’t worry about eating beforehand. However if you are running for over an hour, the Starting Line says it is crucial to get some fuel in your system before this amount of activity.
This workout comes from FitFluential, and I absolutely love it.
- Warm up: 5-minute jog.
- Repeat 6x: Sprint 30 seconds, jog one minute.
- Repeat 3x: Sprint 1 minute, jog 2 minutes.
- Repeat 4x: Sprint 15 seconds, jog 30 seconds.
- Cooldown: 3-minute walk.
Focusing on certain areas of your body is super important. While cardio is great, using muscle toning strategies and circuits can really begin to change the way your body looks or feels. Below are some links to my favorite workouts for each portion of the body:
Legs: An underrated way to tone up your legs is one that I find super entertaining-ballet! Check out this video with some great ballet-inspired exercises to target quads and calves.
Booty: Most of us know the power of a good squat, and how quickly it can tone up your rear end. But some other great booty exercises are fire hydrants (D&C on the photo above) and donkey kicks (A&B), which promise to leave you super sore the next morning. Plus, you’re targetting your lower back with these- so it’s a win-win!
Arms: One of the best ways to tone your arms si with old-fashioned push-ups. However, it’s definitely a good idea to mix it up and add some variation to your usual form. Greatist published a great article with all different types of push-ups, separated by difficulty. If you are someone who isn’t used to this exercise, starting on your knees is a great way to work on a perfect form!
Back: This area is a bit more difficult to target without equipment, but this article has some great tips. Focus on “Superman” style exercises, these really pinch those back muscles and ensure a good workout.
Abs: To target lower abs, try leg raises. These are my favorite and always leave my super sore! Planks are also a great way to tone the entire stomach area. Check out this article about 20 different ways to do a plank.
Why use a stair-master when you can just master the stairs? RealSimple has a great stair workout with no alternate equipment necessary:
- Walk up and down a flight of stairs (3x), and then do the same while running (3x).
- Step-up reverse lunges, bringing knee to chest (12x each leg)
- 10 tricep stair dips (pictured above), run up the stairs and walk down, 10 more tricep dips. Note: these can also be done with a chair!
- “Skater steps” up and down the stairs (see the demo here).
- Mountain climbers on stairs (12 each side)
Yes, you read right. The wine lovers of the world have gathered to create the perfect TGIF workout- and all you need is a bottle of cabernet. Check out this video for a full body, no equipment required workout courtesy of Mind Body Green.
There you have it- a guide to workouts you can do right in the comfort of your home. Let us know your favorite, and how you’re breaking a sweat this week!
Workout Clothes & Home Workout Equipment
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