This indoor workout is an ultra-effective workout that converts your home into a gym. Get into the fitness groove and watch the body shape-up and the inches slip away. Working out at home has definite advantages over working out in a gym. You don’t have to bother about the rains, haul a gym bag around, swap sweat with your companions and wait in the line to use equipment or worry about traffic on the roads.
Home Gym Rules
Feel the benefits of working out in the comfort of your own home. Follow these rules to get the most from your workouts.
Schedule your workout
Treat your workout like a regular appointment. Plan for your workout in your daily planner otherwise you’ll always find excuses to dodge your exercise session.
Dress appropriately
Jeans or rubber slippers are not appropriate attires for exercising. Wear shoes and your comfortable workout clothes so that you’ll be serious about your workout session.
Tell your family this is your time off
This is not the time to help around household chores. Make it a rule: this is your time and space to look and feel good.
Don’t answer the phone
What else are answering machines for? Whatever it is can wait until your workout session is over.
Switch on music that you enjoy
Music makes workouts more enjoyable and you don’t realize how time slips by.
Keep a workout log
Nothing is more motivating than success. An exercise diary gives you a documentation of your accomplishments.
The Home Strength Workout
Warm-up:
Start with a 5 minute warm-up by walking/ marching briskly.
Frequency: Thrice a week, on alternate days.
(As you get comfortable with the exercises, use dumbbells to increase resistance), a chair, a wall, a carpet or mat, a bath towel.
Home strength workout: Here are 10 exercises to get you in shape
Home prop: Two 500ml water bottles
Bent-over rows (works the mid-back)
Stand tall lean slightly forward from your hips. Hold water bottles in each hand. Keeping elbows slightly bent, slowly, lift your hands squeezing your shoulder-blades and then lower. Do 2 sets of 12-16 counts.
Waist bends (works the waist)
Stand tall with water bottles in each hand. Bend from your waist to the right and return back to the upright position. Repeat 12-16-counts and switch sides.
Home prop: A chair
Leg extension (works the front of the thigh)
Sit in chair, abs in. Extend left leg until level with hip. Hold for 2 seconds, repeat with the other leg. Do 2 sets of 12-16 counts on each leg.
Chair dips (works the triceps)
With your back to a chair, position your feet in front of you. Grip the edge of the chair and bend your elbows so that you descend towards the floor. Use your triceps to push back up to starting position. Do 2 sets of 12-16 counts.
Home prop: A wall
Wall sit (works the hip and thighs)
Lean with your back against the wall. Bend your knees forming a 90-degree angle and lower yourself as though you are sitting on an imaginary chair. Hold in this position for as 30 to 50 seconds.
Wall press-ups (works the front of the shoulder, chest, triceps)
Stand tall facing the wall. Place your hands on the wall (keeping them wider than shoulder-width apart). Bend your elbows as you bring your chest closer towards the wall and then return to starting position. Do 2 sets of 12-16 counts.
Home prop: A carpet or mat
Chest flys (works the chest)
Lie on a carpet or mat with your knees bent. Hold the water bottles in your palms, arms extended over the chest and elbows slightly bent. Open your arms to the sides, until elbows are aligned with the shoulders; and then slowly return back up. Do 2 sets of 12-16 counts.
Crunches (works the abs)
Lie on your back with your knees raised at a 90-degree angle and your lower back pressed gently down on the mat. Keeping your chin off the chest, lift yourself up, contracting the abs and then lower down. Do 2 sets of 12-16 counts.
Home prop: A bath towel
Leg stretch
Lie on a mat or carpet. Extend the right leg up and place a bath towel around your right foot. Hold the ends of the towel and straighten your leg. Hold for 10-30 seconds and then switch legs.
Arm stretch
Extend right arm and bend the elbow, drop the hand behind your head. Hold the towel in your left hand and then bend the elbow behind your back. Hold the towel with your right palm. Hold for 10-30 seconds and then switch arms.
The Indoor Cardio-Workout Options
Staircase climbing
Walk up the stairs take the elevator down. Walking down the stairs puts a strain on the knees. So it not recommended.
March / jog on the spot
March on the spot or jog in place. You could do both as well.
Skipping
Skipping is convenient and an effective way to burn calories. If you have a knee or back problem avoid skipping as it is a form of high impact exercise.
7-Day Workout Plan
Monday: Strength Workout
Tuesday: Cardio Workout
Wednesday: Strength Workout
Thursday: Cardio Workout
Friday: Strength Workout
Saturday: Cardio Workout
Sunday: Rest / relax
Eat nutritious foods that you enjoy. Eat three or more pieces of fresh fruit and salad each day, vary their colour as much as possible.
Avoid large meals
When you consume five to six small, healthy meals every day, your body needs more calories to break down the food, thereby helping to raise your body metabolism.
Sit down and eat slowly
Eat slowly, to give your body time to release the enzymes that tell your brain you’ve had enough. The slower you eat, the sooner you’ll be satisfied.
Cut back on your salt intake
The body requires only ½ to 1 teaspoonful of salt per day. Excess salt consumption can cause water retention and high blood pressure.
Don’t overeat if you are stressed out
Avoid eating as an antidote to emotional pain. Whether it is alcohol, drugs or food, excess of any kind leads to weight gain. This, in turn, triggers off higher stress levels, and becomes a vicious cycle.
Keep yourself hydrated
Eat foods with high water content, such as watermelon, oranges, pineapples, tomatoes and cucumber. Drink plenty of water – 8 to 10 glasses per day is considered adequate.
