Want to exercise, but can't go to the gym because you have to stay at home? Do not worry! You can still exercise regularly, such as cardio and muscle strengthening, even if you don't use sophisticated equipment. Make sure you practice a safe way to avoid injury by warming up before training and cooling down after training.
Method 1 of 3: Establish an Effective Home Exercise Routine
Step 1. Create a weekly exercise schedule
Regular exercise plans are easier to realize if there is a training schedule. Get in the habit of exercising at the same time every day so that this activity becomes part of your daily routine!
- Determine the days and hours of practice. For example, say you want to strengthen your muscles every Monday and Friday at 7:00 am.
- Don't beat yourself up if you don't practice for a day or two. Establishing a new routine can take time and missed schedules are common, but make sure you stick to your schedule again!
When setting up your daily schedule, you can set the same schedule for exercising and doing other routine activities, such as doing cardio for 30 minutes while watching TV!
Step 2. Do at least 150 minutes of moderate-intensity cardio per week
While there are many factors to consider when deciding on an exercise schedule, such as training goals, age, and fitness level, doctors recommend that adults do at least 30 minutes of moderate-intensity cardio 5 times a week. Alternatively, do 75 minutes of cardio a week (or 15 minutes a day, 5 times a week).
- You can do moderate-intensity cardio with brisk walking, jogging, cycling at a maximum speed of 16 km/h, or tidying up your house and yard that requires a lot of physical activity, such as washing the car or mopping the floor.
- If you want to do high-intensity cardio, you can run, walk briskly in an uphill area, cycle at a speed of more than 15 km/h, or jump rope.
- Do not give up if the target is not achieved in a short time. If you're not used to doing cardio, gradually increase the duration and intensity of your workout. For example, start doing cardio by walking in the yard or house complex for 10 minutes, 3 times a week. After a few weeks of regular practice, you should be able to go for a brisk 30-minute walk every day.
Step 3. Perform muscle strengthening exercises at least 2 times a week
This exercise is performed using weights (such as a barbell, resistance band, or own body weight) to strengthen muscles. When setting up your workout schedule, include muscle strengthening exercises at least 2 times a week and make sure you work all the major muscle groups.
- Each time you practice, do each movement 1 set consisting of 12-15 repetitions of the movement. If the muscles are stronger, you can increase the reps of the movement or increase the intensity of the exercise (eg using heavier weights).
- To practice strengthening muscles, you can do planks, push ups, lift barbells, or use resistance bands.
- Avoid injury by resting the newly trained muscle for 2 days so that it recovers before training again.
Step 4. Increase flexibility by stretching your muscles
This step is useful for flexing muscles and joints so that the body is not stiff and sore. Muscle stretching should be done after a warm-up exercise (for example after doing cardio or lifting weights) so that the results are maximum. Do each movement 3-5 times.
- Dynamic stretching is done while moving in a fluid manner so that you don't stay in a certain posture, for example by doing a lunge or lifting your leg. In addition to your usual static stretches, you can warm up by doing dynamic stretches before your regular workout.
- Static stretching is done while staying in a certain posture for 10-30 seconds, for example by bringing the body closer to the thigh while trying to touch the toes, doing wall pushes, or stretching the hamstring while placing one foot on a bench or the second step from the bottom.
Step 5. Warm up before exercise and cool down after exercise
This step is useful to prevent injury and reduce pressure on the heart. Before exercising, warm up for 5-10 minutes to increase blood flow, for example by walking briskly, jogging, or doing several push-ups. When you're done exercising, cool down by walking for 5 minutes and doing some light stretching.
- Warm up a little longer if you want to increase the intensity of your workout. For example, if you want to run, warm up for 10-20 minutes instead of just 5 minutes.
- When cooling down after exercise, try to keep your heart rate below 120 beats per minute. If you don't have a heart rate meter, take your wrist pulse while looking at your watch or timer.
Step 6. Get in the habit of drinking water to keep the body hydrated
You can become dehydrated when you exercise. Therefore, drink -1 liter of water every 60 minutes of exercise to replace body fluids that come out through sweat and keep the body energized. Drink more water if you sweat profusely or the air feels hot.
- A good time to drink a few sips of water is every time you complete a set of movements. For example, if you want to do 2 sets of 20 squats per set, drink after the first set, drink again after the second.
- If the air is very hot or humid when you train at high intensity or for a long time (such as more than 1 hour), drink sports drinks to replace lost electrolytes.
- Don't forget to drink water after exercising to hydrate your body. In addition to water, meet your fluid needs by drinking a nutritious shake or smoothie, eating fruits, vegetables, or a bowl of soup.
Step 7. Determine a safe and comfortable place to exercise at home
Instead of setting up a large area to exercise at home, simply provide a training area that allows you to move around without bumping into anything or getting injured. Move furniture, such as chairs or small tables that can block movement. Place your exercise mat on the floor so you don't get injured.
Choose a cool, ventilated place to exercise as you need to breathe deeply and sweat a lot! If possible, open windows and turn on fans to circulate air
Step 8. Wear comfortable clothes so you can move easily
Comfort during exercise is largely determined by the clothes worn. Choose clothes that absorb sweat, are not too tight, and the fabric is elastic so that movement is not hampered. If you sweat a lot while exercising, choose clothes that are made of breathable material, such as polyester or polypropylene.
- If you need to continue exercising outdoors, consider the weather conditions. If the weather is very hot, wear light-colored clothes from light materials. If it's cold, wear dark clothes and a jacket.
- Women with large breasts should wear a bra for exercise that is the right size to be comfortable to wear and able to support the breasts well.
Step 9. Challenge yourself to make practice more fun
Exercising with challenging targets makes training more enjoyable. Invite some friends to join the "30-day plank" or "Couch to 5K" challenge. After a few weeks, the practice routine that went on during the challenge turned out to be forming a new habit!
Keep in mind that the program doesn't work all muscle groups, so you'll need to do other exercises. For example, squats can work your legs and butt muscles, but don't strengthen your upper body
Use the fitness challenge app to make your workout more challenging. Download an app that offers a fitness challenge, such as an Apple Watch, Nike Run Club, or Home Workout – No Equipment. The application stores data so that you can monitor the progress of achieving fitness challenge targets, and even provide social media features to compete with friends.
Method 2 of 3: Practice Cardio at Home
Step 1. Warm up for 5-6 minutes before exercising lightly
Before doing cardio at home, warm up for a few minutes to increase blood flow and stretch muscles. For example, warm up according to the following instructions:
- Walk in place for 3 minutes raising your legs as high as you can and swinging your arms. Start the exercise by walking facing forward, turning, and then walking again.
- Stand up straight while straightening your arms in front of you and clenching your fists. Move one foot forward and alternately touch the heel to the floor for 60 seconds. Try to do this movement 60 times in 60 seconds.
- Stand straight and lift your legs while touching your left knee with your right hand and vice versa. Do this movement 30 times in 30 seconds.
- Rotate the shoulders 2 sets of 10 times each. Let your arms hang relaxed at your sides and rotate your shoulders forward 5 times and back 5 times. Repeat this step one more time. This exercise can be done while walking in place!
- Stand up straight, spread your feet shoulder-width apart and stretch your arms out in front of you. While straightening your back, bend your knees slowly to lower your body about 10 cm and then stand up again. Do this movement 10 times.
This guide is just one example of a warm-up sequence! You can search for short warm-up videos on YouTube or use an app, such as 5 Minute WARM UP as a warm-up guide.
Step 2. Perform 2 sets of jumps up, 15-24 times/set
This move gets you excited to start your workout! Stand straight with your feet hip-width apart. Bend your knees slightly, lean forward, and place your hands on your thighs. Then, jump as high as you can while straightening your arms up. When you land, get into the starting posture by adjusting your feet and knees before jumping again. Do this movement 2 sets of 15-24 times each. Take a break before doing the second set.
- If you can jump comfortably, start this movement by doing squats as low as possible to make the exercise more challenging. Before jumping, hold light dumbbells or a water bottle with both hands in front of your chest and straighten your arms as you jump.
- End this exercise by walking or jogging in place for 15-45 seconds.
Step 3. Fully move your body by doing 2 sets of star jumps
This move is the same as a jumping jack, but this time, you jump as high as you can. Stand with your feet hip-width apart while slightly bending your knees and straightening your arms by your sides. Jump up and spread your arms and legs so that your body looks like a star because your legs are pointing out to the side and your arms are up. When landing, bring your feet together and straighten your arms at your sides. Do this movement 2 sets of 15-24 times each. Take a break after completing the first set.
To work your core muscles, do this move while activating your abs and straightening your back
Step 4. Do squats to work your lower body
In addition to cardiovascular training, squats are useful for strengthening the muscles of the back, legs, and buttocks. Start this movement by standing straight with your feet shoulder-width apart. Straighten your arms in front of you and bend your knees while straightening your back. Lower your body slowly until your knees are almost 90° and your thighs are parallel to the floor. After holding on for a while, stand up again slowly.
- When lowering your body, make sure your knees are not further forward than your toes.
- When you're done, relax your legs by walking or jogging in place for 15-45 seconds.
Step 5. Work your arms and legs by placing your toes back
This movement is quite fun because it is like dancing. While standing straight, trace your right toes back while swinging both arms forward simultaneously and then do the same movement with your left leg. Continue this exercise while moving 15-24 times to complete 1 set. Do the second set after resting for a while.
- Make sure your hips and shoulders are horizontal and look straight ahead. When backing your feet, don't let your knees go further than your toes as you bend your knees.
- When you're done, relax your legs by walking or jogging in place for 15-45 seconds.
- To make the exercise more challenging, you can jump while changing legs. To prevent injury, do not lock your knees when your feet touch the floor!
Step 6. Do burpees to end the cardio workout
Start this movement by doing a squat and then place your palms on the floor in front of your toes. Move your feet back while straightening your body and elbows so that you feel like doing a push up and then jump forward again to return to a squat position. Then, jump as high as you can while straightening your arms up. Do this movement 2 sets, 15-24 times / set.
If you're having trouble doing the burpees according to the instructions above, skip the push-up prep position. You can jump straight from the squat position or stand up slowly to end this movement instead of jumping
Do you know?
According to fitness experts, the burpee is one of the easiest moves to do when working out at home, but one that works for the whole body!
Step 7. Perform light stretches as a cool-down exercise
After exercising, cool down for at least 5 minutes to normalize the rhythm of your heart rate little by little. For that, take the time to walk or jog leisurely in place for a few minutes and then do light stretches or practice yoga to relax the body, for example by:
- Stretch the buttocks. Lie on your back with your knees bent and cross your right thigh over your left thigh. Grasp your left hamstring with both hands and slowly bring your knee to your chest. Hold for 10-15 seconds then do the same movement by crossing the left thigh over the right thigh.
- Stretch the hamstrings. Lie on your back with your knees bent. Grasp your right leg at the knee crease and pull your right leg toward your chest without bending your knee. Hold for 10-15 seconds then do the same movement to stretch the left hamstring.
- Do the butterfly posture. Sit on the floor bending your knees, bringing your legs together, and straightening your back. Lower your knees to the floor slowly while keeping your feet together. Hold for 10-15 seconds and then bring your legs together in front of your chest.
- Stretch the calves. Step forward with your right leg without bending your left knee to stretch your left calf. Hold for 10-15 seconds then do the same movement by moving your left leg forward to stretch your right calf.
- Lie on your side with your feet together. Grasp the back of the foot that is above and slowly bring the heel to the buttocks. Try to keep your heels touching your buttocks and hold for 10-15 seconds. Slowly straighten your legs and then lie on your side to the other side to do the same movement.
Step 8. Do a variety of exercises by exercising outdoors if possible
This step makes you more energized and the workout more fun. If conditions permit so that you can train outdoors, do cardio by walking, jogging, or other outdoor activities, for example:
- Brisk walking or jogging in the yard or around the house complex
- Jump rope or jump on the trampoline in the yard
- Doing activities in the yard, such as trimming trees, raking dry leaves, or mowing the grass.
Step 9. Watch an easy-to-follow guide video for cardio warm-up exercises
Watching a trainer or instructor work out helps you train intensively and make useful moves. Look for practice guide videos on YouTube or the U. K. website. National Health Service:
Download a timed HIIT and cardio workout app, such as Fitify, Daily Cardio Workout, or Cardio Workout: Home Cardio Trainer and follow the moves
Method 3 of 3: Practice Strengthening Muscles Without Gym Equipment
Step 1. Do push ups to strengthen your arms and shoulders
Push ups are a classic upper body strengthening exercise that can be done anywhere. Begin the exercise by kneeling on the mat or on the floor with your knees and feet together. Lie on your stomach and place your palms directly under your shoulders. Place your toes on the floor and bring your feet together or slightly apart. Activate your core muscles and press your palms against the floor to lift yourself off the floor while trying to straighten your elbows and back. After holding on for a moment, lower your body to the floor slowly.
- Try not to keep your stomach from touching the mat or the floor before you lift yourself up again.
- If you're just starting out, do 3 sets of 10 push-ups. Do more if you get used to it.
- If this move is too strenuous, place your knees and instep on the floor so that you only have to lift your body from your knees up. This step is a surefire tip to strengthen your upper body until you're ready to do push-ups while lifting your knees off the floor!
Step 2. Lift the opposite arm and leg to strengthen the shoulder and back
This step is an easy way to strengthen your upper body, back, and hips. Lie facedown on the floor or mat while extending your legs and toes. Straighten your arms next to your ears with your palms facing each other. Activating your core while exhaling, raise your right arm and left leg 5-10 cm off the floor at the same time, then slowly lower them to the floor while inhaling after holding for a moment. Repeat the same movement lifting your left arm and right leg.
Do this movement several times without moving your back, hips, and head
Step 3. Do the plank for strengthen core muscles.
Besides being easier, planks are more effective at strengthening core muscles than push ups. To do the basic plank properly, lie facedown on the floor or a mat with your palms on the floor shoulder-width apart. Pull your shoulders back as far as you can while activating your core and back muscles. Place your toes on the floor and press your palms against the floor to lift your body and feet off the floor while straightening your body from your shoulders to your heels. Hold on for 20-60 seconds.
- Make sure you take regular deep breaths while practicing! Breathe in deeply by inhaling through your nose and exhaling through your mouth while doing the plank.
- Slowly lower your body to the floor and do a plank as many times as you can.
Want to strengthen your abdominal muscles? Perform core strengthening exercises for 10 minutes using the workout guide by accessing
Step 4. Do the bridge posture with your legs like frog legs to strengthen your core and buttocks
This exercise is very useful for building the buttocks muscles while strengthening the abdominal and lower back muscles. Lie on your back with your feet together and then lower your knees to the floor so your feet look like frog legs. Activate your glutes and abs and lift your hips off the floor until your body forms a straight line from your shoulders to your knees. After holding on for a few seconds, activate your glutes and slowly lower your body to the floor.
- Repeat this posture while moving for 30 seconds.
- Breathe calmly and regularly during the practice.
Step 5. Do lunges to work your legs and buttocks
In addition to dynamic stretching, this movement is useful for strengthening the lower body and legs. Stand straight with your feet together, relax your shoulders, and pull your shoulders back. Activate your core muscles and straighten your back. Step one leg forward to perform a lunge by lowering your body while bending both knees. As you step forward, your footprints start at the heels. Press the sole of the foot in front to return to the starting position. Do the same movement with the other leg forward.
- After extending your legs, lower your body perpendicular to the ground instead of forward. Do not swing or tilt your body from left to right.
- Activate your thigh and buttock muscles as you return to the starting position.
Step 6. Work your calf muscles by lifting both heels off the floor (on tiptoe)
This step is useful for strengthening and toning the calves. Start the exercise by standing behind the back of a chair or next to a table. Grasp the top of the back of a chair or the edge of a table and then move your feet together while straightening your knees and back. After holding on for a few seconds, slowly lower your heels to the floor.
- Do this movement 2 sets of 10-15 times each.
- You can tiptoe while doing squats to work your calves and thighs!
Step 7. Hold a bottle of water or liquid milk as a weight while exercising
To make the exercise more challenging, hold a 4 liter bottle of water or liquid milk before exercising. Adjust the weight of the load according to your level of fitness and ability. Use a bottle filled with water as a weight while:
- Do lunges. Hold 2 bottles of water while straightening your arms at your sides and then perform lunges as usual.
- Tiptoe. Hold the bottle filled with water and slowly tiptoe. Hold on for a few seconds and then come down again slowly.
- Doing squats. Sit in a chair holding a bottle of water between your knees and keep your feet on the floor. Stand with your heels on the floor and engage your glutes and then sit back down slowly, but stand up as soon as your buttocks touch the chair.
Step 8. Follow the motions in the weightlifting video to increase motivation
Take advantage of videos if you're not used to exercising without an instructor or personal trainer. Look for YouTube videos that explain how to work different muscle groups or perform moves to strengthen and stretch muscles, for example by going to https://www.nhs.uk/live-well/exercise/strength-and-flex-exercise-plan-how- videos/.
In addition, do muscle strengthening exercises using training guide apps, such as JEFIT, StrongLifts 5X5, and GAIN Fitness Cross Trainer
- Do not give up if the results of the exercise have not been seen in a short time. Usually, you need to practice regularly for 3-4 weeks to feel the effects!
- Invite a friend to exercise with you to make training more fun. If you live with someone else, invite them to accompany you. Take this opportunity to get closer to friends and family members while maintaining good health.
- Play your favorite fast-paced tunes to get you more excited to get your body moving!
- Exercise is more beneficial if you adopt a healthy diet with a balanced menu. To keep your body energized, eat fruits and vegetables, whole grains, fat-free protein (such as fish, poultry breast meat, peas, and legumes), and sources of healthy fats (such as nuts, seeds, fish and vegetable oils).