With the current lockdown being in place many people feel that they are unable to move around as much as they once could. They feel that perhaps their physical goals will now elude them and now some feel that their mental health will suffer.
However, what if there was another way?
Below I have listed and described 5 exercises/ workouts that you can do in the vicinity of your own homes that will put you back in the direction of your goals quickly.
1/ Tabata Training
Tabata training was created in Japan. It is a proven method for achieving fat loss and is essentially the most effective way of doing so. With it’s intense bouts of activity followed by a relatively short period of recovery. It is due to these short recoveries that the body begins to use fat as a major source of fuel. The key thing here is to get your heartrate up to 80% of it’s maximum during the times when you’re actually working out. You must warm up first but having done so you could try one of the following (Please choose 1 of the following and do not do all of them):
- 20 seconds high knee sprints/ 10 seconds recovery (8 sets)
- 30 seconds jumping jacks/ 15 seconds recovery (8 sets)
- 40 seconds mountain climbers/ 20 seconds recovery (8 sets)
There are obviously other options here. I am just giving some examples.
Whilst we are in lockdown, we are allowed to do an unlimited amount of exercise each day. This isn’t just important for our physical wellbeing. It is also very important for our mental wellbeing. Whilst I recommend that you are not irresponsible with either your social distancing nor the amount of exercise that you do, this is an opportunity for you to get out and about and embrace the fresh air.
Cycling will engage many muscle groups in the body (especially in the lower half of the body) and the core. It is also low impact and thus it can actually strengthen your knees if done correctly.
There are also many ways in which you can measure progress with cycling which will support your mental health which is obviously very important during these times. Read my blog on exercise and mental health for more information on this.
Running is an easy sport to partake in or build up to, during these times. Obviously do not take on more than you can handle as running can be more demanding than it initially appears to be, but if managed well you can really progress.
Just ensure that you look after your knees with this one.
You will also be able to measure your progress very well with running which can be very important for your mental health as well. Read my blog on exercise and mental health for more information on the ways in which exercise can support with your mental health during these times.
4/ Circuit training
Just because the gyms are closed it doesn’t mean that you can’t complete your own “class”. Get out into the park (or even stay in your own home), and use your own bodyweight to create your own “mini circuit”. Exercises can included squats, push-ups, sit ups, lunges, bodyweight shoulder presses, the list goes on. If you’re really cleaver you can also make this a combination of a strength and cardiovascular workout.
Maybe the most obvious one comes last. However, there is much science to explain with this one too. A brisk walk brings a lot of health benefits other than just the obvious calorie burner. When we are stressed we produce a lot of stress hormones which will cause our bodies to store body fat around our midriff. However, once we’ve gone out and done 20-30 minutes of brisk walking, this will typically reduce the amount of stress that we are feeling. Try to get your arms involved as well when you go for your walk as this will burn more calories.
Obviously there will be other options which you can use in order to get yourself into great condition and to keep your mental health strong over this lockdown period. However, the options above are excellent ideas, they are simple and subsequently they will certainly get you going.