2 Simple Exercise Routines You Can Do At Home!

by Dr Chen Tai Ho | Apr 25, 2015

Hi everyone, I hope you have all had a fantastic week and are now enjoying the weekend with your friends and families. For today’s topic, I want to explore the idea of exercising at home. Gym memberships are increasingly expensive, and some of you may not have the time to make it to the gym regularly.

This means money is wasted every month, and you do not get any healthier as a result. But can you exercise at home and get the same benefits at zero cost? The answer is yes! Here are two quick exercises you can try!

Exercising at home has many benefits, one of which is that it is completely free! (pic from huffingtonpost.com)

Home Cardio Workout (10 minutes)

Rocket jumps – 2 sets of 15-24 repetitions (reps) depending on your fitness levels
Star jumps / squats – 2 sets of 15-24 reps
Tap backs – 2 sets of 15-24 reps
Burpees – 2 sets of 15-24 reps
Recovery (every 2 sets) – walk / jog on the spot for 15-45 seconds, depending on fitness levels

A simple pictorial guide on how to perform a burpee (pic from risetoit.co.za)

Tips

For a greater challenge, start off in a lower squatting position and hold a weight of some sort with both hands at your chest centre (rocket jumps)
If you find tap backs too easy, switch legs by jumping and remember to keep your knees loose as you land to avoid a hard shock to the joint
To perform a simpler burpee, try not to kick out into the push-up position, and stand instead of jumping

This is a simple cardio workout that will get your heart rate up and sweat glands moving. The exercises in this routine are easy to perform, but be sure to get your technique right in order to prevent pulling or straining muscles. If you have a jump rope, you can replace any of the exercises above with a 60-second stretch of skipping if preferred, as it has the same effect. It is very much a beginner’s exercise but everyone has to start off somewhere right?

Keep your arms straight and extend your whole body when performing rocket jumps (pic from bodybuilding.com)

Abs Toning Workout

Stomach crunches – 1 set of 12 reps
Stomach crunches with raised legs – 1 set of 12 reps
Oblique crunches – 1 set of 12 reps
Planking – 1 set of 8-10 reps, each rep should be 5-10 seconds long depending on your strength
Side planking – 1 set of 8-10 reps, each rep should be 5-10 seconds long depending on your strength

Stomach crunches help to tone your abdominal muscles (pic from livehealthy.chron.com)

Tips

Avoid tucking your neck into your chest as you rise (all crunches)
Contract your muscles at all times during the exercise (all crunches)
Keep your back straight, and do not let it sink during planking
For beginners, try planking with your knees on the floor first
This workout helps to tone your core, abdominal, and oblique muscles, as well as your lower back.

Side planking is a more challenging form of regular planking (pic from menshealth.com)

Like the previous routine, these exercises are very simple to perform but technique is important to avoid injury. Before starting any of these exercises, remember to warm up properly as well as stretching and cooling down after you finish. This helps you get prepared and recover from your exercise routines.

Until next time, stay healthy!

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2 Simple Exercise Routines You Can Do At Home!

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