Cold, rainy, windy weather makes it super easy to rationalize why staying inside is better than going out to the gym or for a walk or run. But if you dread evolving into a weak, fat, slow-witted computer-head with a glassy-eyed stare, then a great thing to do is exercise.
Many workouts can be done without ever opening the door to wintry elements. Below are seven highly effective calisthenics that require no equipment.
Jumping jacks are a full-body workout that strengthen core muscles while increasing one’s heart rate, blood circulation and metabolism. If jumping is not good for you, try modifying this essential exercise by using both arms at the same time while alternating which leg you are moving.
High knees can get your heart rate up fast if done quick and high. Some people find this a wintry-day alternative to running. Pushing your arms in the air every time one of your knees goes up makes this exercise a lot harder.
Lunges are another calisthenic that can be made more effective with corresponding arm action. For a super challenge, try doing a jump with each switch of your legs.
Push ups and planks build muscle. They are both full-body workouts that can be easily modified by doing them on your knees instead of your toes. They’re difficult but effective. And it’s fun to brag about how many you can do.
Crunches should be done with proper form. The American Council on Exercise recommends keeping your knees bent, feet flat on the floor and heels about 12–18 inches apart.
Mountain climbers may be done fast or slow. Begin with your hands flat on floor, butt up and feet flat on floor about two-thirds of your body length behind your hands (so your body forms a pyramid with the floor) then bring alternating knees to your chest. To optimize this exercise keep your abdominal muscles pulled in tight, as if your belly button is trying to touch your spine.
Abdominal bicycles put the squeeze on belly fat. They can be done by lying on your back, putting your hands behind your head and trying to touch the opposite elbow to the opposite knee. Another method is instead of lying on your back, balance on your butt bone to really activate your core muscles.
Just a tip: Do not be hesitant about modifying. If an exercise is super hard, do it slow. If jumping is not good for you, keep your feet close to the ground while doing the other moves.
Each exercise can be done with multiple repetitions, so they’re perfect for quickening heart rate and blood circulation on short breaks, which will refresh your mind and body.
A few more ideas are to walk up and down stairs, dance around your house, vigorously vacuum or mop and polish. Think about formulating sets of exercises to perform in different situations and times.
Free exercise videos can be found on YouTube. Memorize the routines and calisthenics that work for you, and don’t fret about the rest. Do try and exercise your entire body. Mixing up exercises from day to day, from calisthenics to cardio, will help create a full-body regimen.
Here are some links, each of which will lead to additional links:
Easy Full Body Workout (7:32):
This is by XHIT Daily, which has dozens of exercise videos with a duration from about six minutes to 20 minutes.
30 Mins Aerobic Dance Workout (29:58):
Bipasha Basu Break free Full Routine, Full Body Workout. Bipasha Basu has a range of exercise videos.
40 Min. Quiet Low Impact HIIT Workout Day 01 (41:38):
Silent but Deadly has many videos.
1000 Calorie Workout Video (1:36:25):
At Home HIIT Cardio, Strength, and Abs Workout to Burn 1000 Calories. Fitness Blender has a variety of workouts.
