8 Basic Exercise You Can Do At Home

According to science and case studies, short periods of intense exercise can be just as effective or more than longer workouts that you do with moderate effort.
Over the years it as been proven that high-intensity circuit training that you do using only your bodyweight challenges your cardiovascular fitness and gives you a wicked, full-body workout if done correctly.
Tranquillity 360 Fitness qualified personal trainer Jahseen Foster, as break down and design eight high-intensity bodyweight-only workouts that you can do anywhere, weather in your home or your hotel room. These workouts are made for the persons who wants to get fitter and healthier, and feel great but don’t have time for the gym or feels comfortable working out in private. Each exercise focuses on one of three goals: cardiovascular fitness, power and strength, and endurance and fat burning.
 Things to know before starting workout:

• These workouts are legit: They all follow the scientifically established protocols for the most effective bodyweight HICT. And they can also all be complete in 20 minutes or less.
• Each of these workouts will challenge your whole body, although some are designed to focus in particular on either the lower or upper body or the core.
• You should do each move perfectly every time. These short workouts are meant to be intense, but that doesn't mean going as hard as you possibly can each time you work out. "The idea is to be working hard but to always be able to do another rep or two.
  
• Be sure to warm up first. It is recommends performing a few reps of the movements in the workout, making sure to slowly perform the full range of motion to prepare your body. You should also do some high knees or jumping jacks to get your heart rate up.
  
• And don't forget to cool down. A some small amount of stretching throughout the day" is preferable to a formal post-workout routine.
  
• If you have health issues, like high blood pressure or injuries, you should always talk to a doctor first about what moves you should avoid or modify.

 

Spider Lunge (2 minutes’ repeat 2 times)

• Start in the top of a push-up position.
• Bring your right foot to the outside of your right hand.
• Land with a flat foot.
• Bring your foot back to the starting position.
• Repeat on other side.
• Maintain a strong plank position throughout.

Jumping Lunge (2 minutes’ repeat 2 times)

• Keep your front knee at 90 degrees.
• Lunge as low as flexibility allows without the back knee touching the floor.
• Maintain a vertical torso.
• Keep your weight evenly distributed between your front and back foot.
• Jump to switch your foot positioning — front foot goes back, back foot goes front.
• Coordinate arm movement so that the front arm pumps forward while the opposite leg lunges back.
• Land softly.

 

Squats (12 reps’ repeat 2 times)

• Position your feet somewhere between hip- and shoulder-width apart.
• Turn your toes out as needed to accommodate flexibility through the movement.
• Keep your chest tall.
• Look ahead and slightly up.
• Be sure your knees are tracking in line with your toes.
• Squat as deep as your flexibility allows.

Push-up (12 reps’ repeat 2 times)

•  Place your hands directly under your shoulders.
• Position your feet hip-width apart.
• Maintain a plank position; your body should be in a straight line from the back of your head to your hips.
• Keep your neck neutral, keeping it in line with your shoulders.
• As you lower, keep your elbows close to your body.

 
Plank (10 reps’ x15 seconds)

• Plant your hands under your shoulders, or slightly wider apart.
• Squeeze your glutes. (That would be your butt.)
• Keep your body in a straight line from the top of your head through your feet.
• Tighten your core.
• Tuck your chin.
• Fix your gaze on the floor, either between or just beyond your hands.

Plank Tap (10 reps’)

• Begin in a plank position.
• Lightly tap your left shoulder with your right hand.
• Return your hands to the plank position.
• Alternate on the other side.
• Maintain a strong plank position with a tight core and glutes throughout.

Walkout (12 reps’)

• Keep your legs as straight as your flexibility allows.
• Keep your back flat.
• Bend at the waist and place your hands on the floor in front of you.
• Maintain a tight core as you walk your hands forward until you're in plank position and then backward to standing.
• Push your hips as high as possible and press your heels into the ground as you walk your hands back in.

Stretches

• The Runner’s Stretch

(a) Step your right foot forward and lower into a lunge, placing your fingertips on the floor or on two firm cushions if your hands don’t reach.

(b) Breathe in, then, in one motion, exhale as you straighten your right leg. Slowly return to the lunge position. Repeat four times. Switch sides.

• The Standing Side Stretch

(A) Stand with your feet together and your arms straight overhead. Clasp your hands together, with your fingers interlaced and pointer fingers extended. Inhale as you reach upward.

(B) Breathe out as you bend your upper body to the right. Take five slow breaths. Slowly return to the centre. Repeat on the left side.

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