How to get fit at Home, Boost your health with this easy but effective at-home workout
You don’t need expensive equipment or lots of space for this simple routine. Do it in the garden for some fresh air and a vitamin D boost. Or in your living room if you can’t get outside.
Do each of the moves for one minute, with a 20-second rest in-between each. Then rest for two minutes before completing the five-move routine again. Do the routine four times in total.
Stop and rest at any time if it feels too much, and try the simpler version if you’re concerned about your fitness. We all have different fitness levels so it’s important to go at the pace that is right for you.
Cardio moves should leave you slightly breathless and strength ones should leave your muscles feeling slightly weak by the end.
Do this workout three or four times a week. If you have health issues or are concerned about your health, consult your GP before starting.
Jog on the spot (FOR HEART HEALTH)
A good exercise to start with to warm-up. Pump your arms as you jog and, if you want to increase the intensity, lift your knees higher.
Make it simple Marching on the spot. Remember to lift your knees high and swing your arms.
Wall push-ups (FOR MUSCLE STRENGTH)
Put your arms out with hands flat against a wall. Keep your feet flat on the floor, bend your elbows and move your face to the wall, nose almost touching. Hold for one second, then return to starting position.
Make it simple Punches: Try simple punches – shadow boxing one arm then the other for the duration.
Wall sit (FOR CORE STRENGTH)
Lean against a wall with your feet shoulder-width apart and flat on the floor, with your knees at a 90-degree angle. Hold this position for the duration of the move.
Make it simple Lunges. Stand straight with your shoulders, back and chin up. Step forward, until both knees are bent at 90 degrees. Keep your front knee above your ankle and the back one just above the floor. Push back into your starting position.
Star jumps (FOR BONE HEALTH)
Stand with your arms by your sides and knees slightly bent. Jump up, moving your arms and legs into a star shape before landing softly with your knees together and arms at your sides. Keep your back straight and core engaged.
Make it simple Jumping jacks. Stand with your arms by your side and knees slightly bent. As you jump into the air, move your arms and legs into a star shape and land. Jump again and return to your starting position – knees together and arms back at your sides.
Bicycle crunches (FOR STRENGTH AND BALANCE)
Lie on your back, with your hands placed lightly at the side of your head and shoulders off the ground. Lift one leg slightly off the ground and extend it. Lift the other knee and bring it towards your chest. As you do so, twist your torso and move your opposite elbow across to meet it. Continue alternating.
Make it simple Standing bicycle crunch. Bend your waist and bring your arm down and your opposite knee up to meet around your midriff.