At-Home Workout Perfect For “You” Time
Leave a CommentLife gets busy, and sometimes, making time for yourself can be difficult. Fitting in a quick workout can be challenging with limited time and energy. No need to fret, though, because you can build strength and endurance right from the comfort of your home with just a few basic movements. No fancy equipment or expensive gym membership required—just 20 minutes a few times a week, and you will be on your road to a better, healthier you. Let’s take a look at these great exercises.
1. Bodyweight Squats
Stand with your feet shoulder-width apart. Lower your body towards the floor by bending your knees and pushing your hips back like sitting in an invisible chair. Be sure to keep your chest up and your weight in your heels. Push through your heels to return to an upright, standing position. Perform three sets of 12-15 repetitions. Increase the difficulty of the bodyweight squats by holding a pair of dumbbells or wearing a weighted backpack for extra resistance.
2. Pushups
Start in a high plank position with hands shoulder-width apart. Lower your body until your chest nearly touches the floor, keeping your core engaged and back straight. Be careful not to let your back arch instead, keep your back as straight as you can. Press through your palms to push back up and perform three sets of 8-12 reps. Increase the difficulty of pushups by elevating your feet on a sturdy surface or try diamond push-ups for an extra challenge.
3. Plank
Get onto the floor, supporting yourself on your toes and forearms. Tighten your core and maintain a straight line from head to heels. Hold the position for 30-60 seconds, focusing on deep, steady breaths. Perform three sets. To increase the difficulty of planks, try lifting one leg or arm at a time or switching to a side plank.
4. Side Lunges
Stand with your feet hip-width apart. Next, step to the side with one foot and lower your body until the step leg is bent to at least 90 degrees. Push through the heel of your step leg to return to standing. Alternate legs and repeat. Perform three sets of 10-12 reps per leg. Hold dumbbells by your sides or increase your lunge depth to increase the difficulty of lunges.
5. Calf Raise
Stand with your feet together. Raise your heels off the floor, squeezing your calf muscles. Try to keep your heels touching throughout the motion. Hold at the top of the calf raise for three seconds. Return to the starting position. Perform 15-20 repetitions. Increase the difficulty of the calf raises by holding longer at the top of the raise or holding dumbbells in your hands while completing the exercise.
Are you having pain while you exercise? Come to an Athletico clinic near you for a free assessment. During your free assessment, you will work with one of our skilled rehabilitation professionals to determine the best next steps to address your pain. Get started today at a location near you!
*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.
The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.
