At-home Workout Options

Home Workouts for Strength

Strength training can also help you burn calories more effectively, improve your posture and protect your joints from injury Strength training provides numerous benefits. The most obvious being increased strength with consistent weight training. However, other benefits include better performance in sports, easier movement in activities of daily living, more efficient calorie burning, improved posture, and protection from joint injuries.

1. Strength training may help to lower an individual's blood pressure. 2. Strength training may help to prevent and manage type 2 diabetes. 3. Strength training may help to improve symptoms of depression. 4. Increasing muscle mass through strength training can help to increase an individual's metabolism and reduce body fat.

You don't have to spend a lot of money on fancy gym equipment to engage in a regular strength training regimen. There are some inexpensive options available, like online strength workouts and even things you can find around your house.

If you have two different weights of dumbbells, you can use them to do a full-body workout. If you don't have dumbbells, you can use everyday items like water bottles to add resistance to exercises.

There are great weightlifting apps that can help you learn basic exercises and put together a complete workout. You can also find workouts from companies that you can stream to your laptop or smart TV.

Your Best At-Home Options

Bodyweight exercises are an excellent choice when starting a strength training program at home. These exercises require no equipment and are appropriate for people at all levels of fitness, from beginner to advanced. They work muscles all over your body, helping to improve your stamina, balance, stability, and coordination.

A circuit that includes burpees, squats, lunges, push-ups, and planks is a quick and simple bodyweight workout. To make it more challenging, do 7 to 10 reps of each exercise and move through the circuit 1 to 3 times. As you get stronger, add repetitions and then increase the number of times you complete the circuit.

If you want to add equipment to your bodyweight exercises to increase your options, consider getting a suspension training system like TRX. These systems are less expensive than complete home-gym set-ups, but are extremely versatile.

Home Cardio Workouts

There are many ways you can get your heart rate up at home, depending on what you enjoy. For example, if you like dance-based cardio classes, you can check out 305 Fitness, Daily Burn, Obé Fitness, and well-known brands like Zumba and Jazzercise that offer virtual classes.

If you're more interested in doing a cardio workout that consists of sports-related movements, you can do one at home by combining various calisthenics and plyometric exercises. No equipment is necessary! A full cardio workout that doesn't require any gym equipment could include frog jumps, burpees, mountain climbers, jumping jacks, and squat jumps.

If jumping bothers you, try doing a low-impact workout at home. March, lift your knees, and do side lunges to raise your heart rate and burn calories. You can also use an indoor walking workout DVD or audio workout at home or in a park.

If you want to invest in equipment, you can get a treadmill, an elliptical, a vertical climber, or a stationary bike that streams classes. These options are more expensive and require more space.

Best At-Home Options

If you are new to working out, you may want to avoid investing in expensive cardio equipment until you have a more solid fitness program in place. You can use what you have or invest just a minimal amount of money instead.

For example, if you are limited on space in your apartment for workout equipment, you can use the stairs to workout. You can also do a combination of stair climbing with other strength moves for an all-body stair workout.

A jump rope is a good, cheap option for working out. They are easy to store and there are even some (like CrossRope) that come with an app to help guide you through workouts suitable for your skill level.

Suspension training systems can help you build strength, stability, and flexibility by adding a wide range of exercises to your routine. They are also easy to store, making them great for small spaces.

Yoga Practice at Home

Yoga has many benefits for both your body and mind. It can help reduce stress, promote healthy habits, improve your mood, help you sleep better, and improve your balance.

Yoga has a number of benefits that can improve your quality of life, such as reducing pain, alleviating menopause symptoms, and helping you quit smoking. Additionally, while yoga has not been shown to directly address mental disorders such as PTSD or depression, it may help manage anxiety or depression that results from difficult life circumstances.

Yoga is simple to do at home as long as you have a mat and a small space to practice in. You don't need extra items like a yoga block, strap, or towel, though you can use them if you want.

There are yoga classes you can take online that are just as good as the ones you would take at a studio. You can also find apps and books that can help you learn more about yoga.

Best At-Home Yoga Options

It's best to schedule your yoga practice like you would any other important event during the day. If you live with others, let them know when you're going to be practicing yoga so they don't distract you. If it would help, ask your partner to take care of the kids while you're doing yoga.

After you've chosen a flow, take a few minutes to rest quietly on your mat. Set an intention for your practice before you begin.

• Essential Yoga Poses for Beginners
• Yoga Poses You Should Do Every Day to Feel Great
• 15 Minute CorePower Yoga Flow At Home
• Yoga Sequences for a Home Workout
• Classic Standing Yoga Poses Flow

Workouts for Mental Health

The general benefits of exercise are widely known to extend to those who may be struggling with a mental illness.

According to NAMI, exercise has been researched and shown to be effective in treating a variety of mental health conditions, including depression, anxiety, eating disorders, bipolar disorders, schizophrenia, addictions, grief, relationship problems, dementia and personality disorders. It may also be helpful in managing bad moods, stress, chronic pain, and chronic illnesses.

While scientists know that various types of exercise can improve mental health, they don't necessarily know which workouts are best for this purpose.

This may be why the experts at NAMI suggest using the FITT principle to develop a program that suits your own personalized needs. The FITT principle has four components:

• Frequency refers to how often you plan to exercise. For instance, you might set a goal to exercise every other day.
• Intensity refers to how hard you are working when you exercise. The U.S. Department of Health and Human Services suggests 2 hours and 30 minutes—or 30 minutes, 5 days a week—of moderate-intensity aerobic activity per week.
• Time refers to the length of your workout. When you're first starting out, try exercising for just 10 to 15 minutes. Then add time as your fitness level increases.
• Type refers to the kind of workout that you choose to do. For improving mental health, you can choose whatever workout you enjoy the most. If you like the activity, you're more likely to stick to the program.