Everyone’s been there: you planned to exercise today, but you’ve got no motivation to work out. You can think of plenty of excuses why it’s not possible to squeeze in a strength training session today…Are you ready to tap into a well of training motivation? It’s time to forget about these 6 excuses.Excuse #1: “I don’t have time to work out”A long workday, cook dinner, do laundry…there’s no time for a workout. Right? Wrong! Everyone can find at least 15 to 20 minutes for a workout 3 to 4 times a week, whether it’s during your lunch break or in front of the TV in the evening. A short workout is better than nothing; any kind of exercise is good for your body. Put together your own home workout. Excuse #2: “I have no motivation to work out”No motivation to work out is probably the most common excuse for skipping exercise. This is when it’s time to think about what inspires you. What motivates you to get fit? Could it be working out with friends or the encouraging comments from your followers in the adidas Training app? Training motivation is contagious. Surround yourself with other people who are excited about exercise (offline and on), and you will catch their enthusiasm.(1) Excuse #3: “I don’t know which workout to do”There are so many different kinds of workouts out there, it’s hard to know which one is best for you. In the adidas Training app, go to the “Workouts” tab and you will find a collection of featured workouts to choose from. You can see exactly how long the workout will take and which exercises are included. Or try a guided workout in the app. Train with professional athletes like David Alaba and get inspired. Motivation guaranteed! Excuse #4: “I want to strengthen specific muscle groups, but don’t know how” Do you want to shape your glutes? Or strengthen your upper arms? It’s easy with our Workout Creator: choose which muscle group you want to focus on, decide how long, and get started! The workouts are suitable for any fitness level. The longer you do it, the tougher it is.Excuse #5: “I’m too tired”There’s nothing wrong with skipping a workout once in a while when you’re too tired or your muscles are sore. Listen to your body. But did you know that regular exercise improves the quality of your sleep? People who exercise sleep better. And the better and longer you sleep, the more you can push yourself in your workouts. If that’s not enough to motivate you to exercise….Excuse #6: “I ate too much/the wrong things before my workout” What you eat can energize you, but it can also weigh you down. That’s why it’s important to know what you should eat before and after a strength training session. Leave at least 2 to 3 hours between a full meal and your workout. Make sure it includes the macronutrients: carbs, protein, and fats. If you’re still hungry before exercising, have a small snack that’s easy to digest. Go for carbohydrates and protein. The best pre-workout snacks:porridgebananadatesalmondsplain yogurt/soy yogurthummus with carrot sticksThere are also a few things to avoid before a workout. These can cause digestive difficulties and affect your performance. Foods to Avoid Before Strength Training:legumesvegetables that cause bloating (onion, cabbage, broccoli) fatty foodsspicy foodscarbonated beverageswhole grain foodsWant to know more about nutrition and exercise? The nutrition guide in the adidas Training app will get you on the right track for a healthy diet. Find loads of tips on what you should eat if you want to build muscle, run faster, or lose weight. We hope you’ve found the training motivation you need to get going. Forget the excuses and start today! More
If you haven’t started incorporating push-ups into your workout routine, start now! Push-ups are great for the entire upper body including the chest, shoulders, biceps and triceps, as well as a real challenge for your core and glutes. Whether you are a workout beginner or fitness pro, this functional bodyweight move is a must in your fitness routine and here are 10 push up variations for you to try.Beginner:1. Wall Push-Offs and Wall Push-UpsThis variation of push ups is performed on an incline (your upper body higher than your lower body) using a wall or step. The greater the angle of your body and the ground, the easier it is. Place your hands on the incline and lower down into a push-up. Then, push yourself up powerfully until your hands release from the incline, keep your core nice and tight and then go right back down into the next push-up. Make sure you land with soft elbows to avoid hyperextension.[embedded content]Are you a beginner?Start with easy wall push-offs (with your elbows slightly bent) before you add push-ups.[embedded content]2. Inclined Push-upsAre wall push-ups too easy for you? Then you’re ready for the next level. Use a chair or a box and do your push-ups off of it. Make sure your hands are directly below your chest and that your core muscles are tight. [embedded content]3. Knee Push-ups This push-up variation is done on the floor. Support your body with your knees instead of your toes. You can lift your feet and cross your calves in the air or rest them on the floor, whichever is easier for you. Get in the push-up position and place your hands directly beneath your shoulders. Rest your knees on the floor and tighten your core. Slowly lower your upper body to the floor using your arm and shoulder muscles. Then push yourself up again to the starting position. Keep your back straight; your upper body should remain stable. [embedded content]4. Push-up Knee DropsStart this exercise in a regular push-up position. Tighten your core. Now rest your knees on the floor and do a push-up. When you’re finished, stretch your legs out again, controlling your body tension, and start from the beginning again. With this exercise you will slowly build body tension, making it possible for you to hold the position longer. [embedded content]Intermediate:5. Side-to-side push-up For this variation you are going to start with your hands on the floor closer than shoulder width (as in the narrow push-up). Keeping your knees (or feet) planted, lift your right hand up and move it further to the right as you do the push-up. Push yourself up and bring the right hand back to center. Repeat on the left side.[embedded content]6. Up & Down Push-upThis exercise strengthens both your arms and improves your body tension. Start off in the push-up position with your arms extended. Now move into a low plank, then push yourself up again. Keep your body as stable as possible without swinging your pelvis. Keep your legs and core tight. If you need a break, you can hold each position for a few seconds before you move your arms up and down.Tip:The closer together your legs are, the tougher it is to hold the position.Just as the name says, this is a push-up performed in an elbow plank. Get into plank position on your elbows (make sure your elbows are directly underneath your shoulders). Lower your chest towards the ground and squeeze your shoulder blades together and then drive through your forearms to push yourself back up.[embedded content]7. Commander push-upFirst perform a regular push-up on your hands and toes. After one push-up, engage your core and bring your right knee towards the outside of your right elbow then back. Do another push-up and repeat the knee-to-elbow on the left side. This variation will really work the obliques![embedded content]Advanced8. Pike Push-upsThis push-up variation mainly works your shoulders and triceps. Start from the yoga position “downward-facing dog”. Your weight should be on the tips of your toes and palms, your arms close to your chest. Now bend your elbows and lower your upper body toward the floor. Then push yourself away from the floor again. The power should come from your shoulders and not your hips. The shorter the distance between your legs and hands, the more difficult the exercise is, giving your shoulders a tougher workout. [embedded content]Our Tip:Put a pillow on the floor the first few times you try this exercise, that way you won’t hurt yourself if you fall on your face.9. Push-up jackStart out in a plank position on your hands with your feet together. As you lower down into the push-up, jump your legs out to a wider stance and then jump them back in as you push yourself up. This variation will really get your heart rate up.[embedded content]Want more of a challenge?Try to jump into a push-up position while moving your arms and legs at the same time.[embedded content]10. Alligator Push-upThe challenging part of this push-up variation is combining the movements of the commander push-ups. As you move your elbow toward your knee, drop down into a push-up, come up, and extend your leg at the same time. Repeat this on the other side. You can make this exercise even harder by moving forward as you do the push-up combination. [embedded content]*** More
Your whole body is sore, you’ve got tight quads and calves, a stiff neck or joint pain after your workout? Yesterday’s bodyweight training or your running session must have been a bit too intense.To avoid or ease sore muscles and tightness, proper stretching is absolutely essential. Relaxation and recovery are just as important as the training itself. The best way to help your body is with the right stretching and foam roller exercises. Foam rolling — what is it exactly?Fascia is the muscular connective tissue of the body: It holds everything together and acts as an elastic shock absorber. Fascia training with a foam roller or a Blackroll, therefore, plays an important role after your full body workout. Sometimes, intense bodyweight training or a tough running session causes the fascia to dehydrate. As a result, the fascia loses its elasticity and binds down, making the body more prone to injury. Regular foam roller exercises……relax the deep tissue, loosening up and restoring flexibility to the muscles. The best times to do foam roller exercises are shortly before your workout and right afterwards, although then it should be slower and longer. Focus on the following body parts:1. ThighNumerous squats and burpees can really take a toll on your quads. You can reduce muscle stiffness by slowly rolling your anterior, medial, and posterior thigh muscles after your workout.2. Lower legYour shins and calves also get a pretty good workout when you go running or do bodyweight training. Therefore, don’t forget to foam roll them, too.3. BackFull body training requires a strong back and core stability. One way to avoid back pain is to massage these muscles regularly with a fascia roller. But don’t overdo it – make sure to massage slowly and carefully. When it starts to hurt, that’s when you should stop.Roll Yourself Fit Everyone who does physical exercise knows that stretching helps prevent sore muscles — it allows your muscles to recover after an intense workout. All too frequently, however, this knowledge doesn’t make its way into practice. Our daily life is stressful, and there is seldom time for thorough stretching. Taking 5 or 10 minutes for foam roller exercises after the workout is easy to squeeze in and can be really helpful for recovery. How-To Video: Foam Roller ExercisesThis video will show you which foam roller exercises can help you loosen up tight spots and ease the pain of sore muscles. Tip:Limit each exercise to 30 seconds and make sure to perform it in a controlled manner.[embedded content]*** More
Strength training hasn’t always been the most popular topic among women. Weight training was long considered something for men. Lucky for women, times change and muscle strength is no longer off-limits. In fact, understanding how to build muscle for women can help you prevent bone loss and injury as you age while improving your overall quality of life. Learn the truth about muscle growth in women. Plus, how your hormones, your diet, and specific exercises can help you gain muscle.
Muscle GROWTH makes you stronger – inside and out
As you begin your journey toward muscle growth, it’s important to remember that building muscle has a multitude of benefits for women. Not only does it boost your metabolism, which turns your body into a more efficient fat-burning machine, but it also does wonders for your self-confidence. You will stand taller and feel more sure about yourself when you walk into a room. Plus, strength training has been shown to slow bone loss, reducing the risk of fractures associated with osteoporosis.
If you’re worried about bulking up, don’t bother; men and women who work out three to five times a week will not experience the same muscle growth. Women’s testosterone levels are about 20% lower than men’s, which means if you do want to get those biceps and triceps bulging, you’ll have to seriously increases your calorie intake and target workouts to reach your goal.
Menstrual cycle and muscle growth
Do you want to start building muscle, but you don’t know where to begin? Start with your hormones: if you know what phase of your cycle you are in, you can use this valuable information to sync your training to your calendar.
One female sex hormone is that especially important for muscle growth is estrogen. Studies have shown that the hormone (which is particularly “active” during ovulation) can boost the production of protein and thus stimulate muscle growth.
Good to know:
A US study found that birth control pills can limit muscle growth.(2) Women who didn’t take the pill, however, gained up to 60% more muscle mass.
Why you shouldn’t skip cardio
It goes without saying that cardio should be part of your training routine. Workouts outdoors or on a treadmill, elliptical, or stepper are great, especially if you are looking to burn calories. But less fat doesn’t necessarily mean firm tissue. That is where muscle or strength training comes in. And…if you want a cardio and strength workout combination that will get you amazing results in 20-40 minutes per day without any equipment, you have to give our adidas Training app a try. You’ll be torching calories all day long after each workout and build that chiseled muscle definition that makes you feel strong and confident.
If you are interested in achieving lasting weight loss success or improving your general health and fitness, the best way is a combination of cardio workouts, bodyweight training and, of course, a balanced diet.
Eat right: Tips for forging muscle
A proper diet is essential to build muscle. The following foods can help you get stronger:
Water: Did you know that your muscles are largely made of water? Make sure to get plenty of fluids through your diet: salad and other vegetables contain a lot of water.
Eggs: You need plenty of protein to build muscle. Eggs are a great source of high-quality protein.
Legumes: Beans and lentils not only contain protein, but zinc, too. The latter is especially important for muscle growth. Without it your body cannot build muscle. Our tip: Avoid eating legumes before your workout. They are high in fiber and thus heavy on the stomach.
Berries: These fruits are true nutritional powerhouses. Berries not only help you lose weight, but they also promote muscle growth.
Meat and fish: After an intense workout, meat and fish help you replenish your protein stores.
Nuts: Different varieties like walnuts, almonds, or Brazil nuts contain protein and many important fatty acids. You also shouldn’t forget about vegetable fats (like olive oil and canola oil).
6 good reasons why you should begin bodyweight training today:
Do you need a little extra motivation? Here are six reasons why you should try bodyweight training:
It will enhance your performance.
It will whip you into shape and tone your entire body.
It will improve your strength and your posture.
It will really boost your metabolism.
It will strengthen your immune system.
…and it will increase your self-confidence!
So, do you want to be more active in your life? Download the adidas Training app and start your customized 12-week bodyweight training plan today!
So, are you starting to experience pain in your neck, shoulders, and back from sitting too much? It’s time for some yoga exercises to help you relax. Whether it’s between meetings or in the evening after a long day at your desk, 9 minutes of chair yoga is enough to loosen up your muscles and release tension. Why not give it a try right now?
Workout Video: 12 Chair Yoga Exercises
We’ve put together a short yoga workout you can do while sitting that will relax your upper back and neck muscles:
Duration: 9 minutes
Number of exercises: 12
What you need: a chair
Ready to try some more yoga poses? These are the 8 best yoga exercises for runners.
Tighten up your triceps! Getting rid of the so-called “bat wings” and achieving toned upper arms isn’t actually as difficult as you might think if you’re doing the right arm workouts. Your own body weight is more than sufficient to tighten up your triceps and biceps. You don’t need much space or even much time to do these 7 effective bodyweight training exercises at home or wherever you wish!
The plank is an isometric exercise. This is a particular type of strength training in which the muscles are tensed, but their length does not change. Although all you have to do is maintain the position, the exercise is quite challenging. The more you tighten your entire body, the longer you will be able to stay in the plank position. So, how many minutes can you hold the plank for?
This exercise not only works out your arms, but your entire body. It is particularly good for the muscles of your core. Start in plank position and raise yourself up by placing first one hand on the floor, followed by the other. Then return to the starting position. Besides your arms, this engages your abs, glutes and legs, which is what makes it so strenuous.
3. Triceps dips
You might think that you need a couch, chair or park bench to perform this exercise. However, you can really blast those upper arms by performing triceps dips on the ground as well. Make sure that your fingertips are pointing towards your feet and your shoulders are down and away from your ears. It’s important that you keep your butt high so that you increase your range of motion and can really activate your triceps.
Push-ups are one the best exercises with your own body weight and are the perfect arm workout. You can choose between countless varieties and thus adjust the level of difficulty. For beginners, it is best to start on your knees. Placing your hands close together works on your arms, whereas moving your hands farther apart targets your chest muscles. Tighten your core to strengthen your ab muscles.
5. Wall Push Offs
This move is a bit of a twist on a regular push-up. It’s more of a modified version, because the upper body is higher than the lower body, but it definitely packs a real burn! It’s important that you stay on the balls of your feet and keep your core engaged. You shouldn’t completely push yourself away from the wall – just a little bit. You’ll feel the rhythm!
6. Crab Bridge
You start this move exactly like a triceps dip and you even get a little bit extra glute workout in here as well. The movement is in the hips, but you’re definitely working those arms when you keep them nice and tight and strong, shoulders down and away from the ears.
Stand with your feet hip-width apart and your knees slightly bent. Make sure to keep your core tight. Box against an imaginary punching bag until you can’t throw another punch. The main thing is to focus on flexing your upper arm muscles. This not only works out your triceps and biceps, but it also increases your heart rate, helping you burn plenty of calories.
Feeling super motivated now? Then get the adidas Training app and get fit without equipment!
Being thin is not the same as being healthy. If you are someone who has never been happy with their weight or shape or body type, it’s important to try to turn that around. One way to do that is to shift the focus away from losing weight and onto building strength for bone health, joint health, and mental health. You might be surprised to see that you lose weight and feel better about your body in the process.
If you want to build lean muscle mass, adding strength training can help you burn more calories, even if you substitute it for running or other cardio workouts sometimes.
Strength Training for Weight Loss
Strength training does not just burn calories while you’re exercising, but it gives your metabolism a boost that can last for hours afterwards, known as the afterburn effect or Excess Post Exercise Oxygen Consumption (EPOC), which helps you to burn even more calories. One study even found that you burn additional calories for up to 38 hours after high intensity, short duration exercises like strength training.
As there is little or no rest between these bodyweight exercises, your heart rate can jump to up to 80% of your max, which will burn calories in a very short amount of time. The more muscles that are recruited in an exercise, means the more calories you burn, and the more effective the exercise is. Bodyweight exercises also allow for a full range of motion in the joints, meaning that you feel better as you carry on with your day, which gives you more motivation to take the stairs instead of the elevator, walk to the grocery store, and play with your kids, without feeling stiff or uncomfortable.
Combining Cardio and Strength Training for Muscle Growth
If you’re looking for maximum strength and calorie burn, a mix of cardio and strength training is the most effective way to reach this goal. How can you do that without spending hours working out?
High-intensity workouts are particularly effective because they push your metabolism into high gear. Plus, there is a high afterburn effect. This means that your body will continue to burn calories after your bodyweight training while you relax on the couch.
Anytime – Anywhere
Good intentions often fail due to lack of time, and busy days don’t leave much room for sweaty workouts. The good thing about bodyweight training is that you don’t have to toil away in the gym after a stressful day. Bodyweight training puts an end to all your time-related excuses. A 20-minute workout only makes up 1.4% of your day. Surely, you have time for that. Just throw on your workout clothes, clear some space in the living room, open the adidas Training app and get started on your workout. There will still be enough time afterwards to cook dinner and enjoy a pleasant evening with your loved ones.
Don’t get discouraged if it takes time to drop some weight. Gradual weight loss (0.5 to 1 kg per week, or about 1 to 2 lb per week) is healthier and a lifestyle change will keep it off. Make sure to work out regularly and eat a healthy, balanced diet. Most importantly, always listen to your body.
Bodyweight Training as Functional Fitness
You might have heard the term functional fitness or functional training and wondered what it means. Think of functional fitness as “real life” movements that help your body prepare for “real life” stress in the safest and most efficient way possible.
Think about it: Do you ever lift a water bottle like you’re doing a biceps curl? Probably not. But, you are squatting and lifting and rotating every day, right? And falling on the ground and getting back up – maybe playing with kids?
Bodyweight exercises are a huge component of functional training. Bodyweight training engages multiple muscle groups during each exercise and leaves an endless amount of room for progressions and variety as you become fitter, stronger and healthier while minimizing injury and maximizing lean muscle growth!
5 Reasons to Start Bodyweight Training
1. No equipment necessary:
You can literally start now, no matter where you are. Get up and do some jumping jacks, squats or even a HIIT workout. All you need is your body and some space to move.
2. Growth mindset:
You are in control of your health and happiness. Any negative barrier or excuse you might have set up for yourself regarding your potential and goals is basically destroyed by the convenience, versatility and effectiveness of bodyweight training. Change your mindset, change your life.
3. Calorie burners and muscle growth:
Isolating a single muscle group on a machine in the gym is nothing compared to the calories you burn in a bodyweight workout. Plus, the more muscles you recruit during exercise, the more calories you’re going to burn.
4. Your muscles want to work together:
Let’s look at the push-up for example: biceps, triceps, shoulders, core (abs, lower back, hips), glutes and legs. Despite some muscles working harder than others during this movement, all of those muscles are actively participating in the push-up. When a muscle isn’t helping in the way that it should, that’s when you get movement compensations that can lead to pain and injury. It’s always critical that you pay attention to your form and nail that right at the beginning. Bodyweight training teaches your body how to work together as a team.
5. Neverending variety:
Bodyweight training never gets boring. There are always more exercises to learn, challenges to overcome and more burpees to be done. The adidas Training app is packed with different workouts and exercises to keep you motivated and strong. Try something new for your next workout and challenge yourself!
Did this inspire you to give bodyweight training a go? Or perhaps you’re a bodyweight training fanatic already and have your favorite workouts? Just remember to focus on training as a way to improve your overall fitness. It’s not just about weight loss – that’s the icing on the cake. Strength comes in many forms and bodyweight training can give you the confidence to reach your fitness goals and beyond.
You probably clicked on this post because you want tips on how to get rid of cellulite. We are very aware of how society teaches us from an early age to “hate” certain things about ourselves. This is a problem that almost all of us struggle with in one way or another.
That’s why we want to tell you this: first and foremost, your body is not your enemy. A lot of people look in the mirror and see their flaws first. Sure, there’s always room for improvement. But just because your butt might not look as perky as you’d like or your thighs touch when you walk or run, doesn’t mean you need to punish yourself for it. There are healthy, sustainable changes you can make to your diet and lifestyle that will be reflected in how you look and feel.
Algae body wraps, anti-cellulite oil, or a 10-day serum… Let’s be honest: all those high-priced magic cures that are supposed to get you rid of cellulite overnight just don’t work. The most effective remedy to ease your worries about how you look in running tights is to just start loving your body for the amazing things it is capable of. If you’re not quite there yet, don’t worry – you’re not alone.
The good news: There are ways to reduce the appearance of cellulite. Nutrition, foam rolling and your fitness motivation are the keys to toned legs and a firm butt.
What is cellulite?
First of all, cellulite is not a disease. This term describes the fat tissue under your skin which usually is present your in thighs and butt. Women are affected by cellulite more than men, because the distribution of fat, muscle, and connective tissue is different. Fat cells and collagen fibers are intertwined in a net-like structure in a man’s subcutaneous tissue. Those fibers are parallel in women, making the tissue less stable. Therefore, fat cells can emerge at the surface by passing in between the collagen fibers. However, men can also show signs of cellulite when suffering from a lack of androgens, the male sex hormones.
Reasons for cellulite
There are a few reasons why some are more likely to be affected by weak connective tissue than others:
Genetic predisposition: Like many things – some of which we love, some less so, those lumps under your skin are hereditary. If your mom is struggling with weak connective tissue, you’re more likely to develop cellulite, too.
Hormones: You feel particularly uncomfortable in your skin right before your period? This s might be due to changes in your hormone balance. Plus, did you know that also birth control pills can promote cellulite on the thighs and butt?
Unhealthy lifestyle: Alcohol, cigarettes, or stress all have negative effects on your body. Unhealthy food choices contribute to cellulite too, as excess body fat is often deposited in areas like your thighs.
Nutrition tips to get rid of cellulite
A healthy, balanced diet is not just a great way to shed a few pounds – it also gives you more energy to do what you love, which benefits your mind and body. Enlarged fat cells restrict your blood vessels. As a consequence, the blood flow in your whole body is hampered, your metabolism slows down, and lymph drainage is impaired. This, in turn, makes your skin less elastic and cellulite more visible. So, what do we do? Boost your metabolism! Say no to fast food, as well as fatty foods, alcohol, and sugar.
4 diet tips to get rid of cellulite:
Lots of liquids: Drink enough fluids like water or unsweetened tea (try green tea or nettle tea) during the day. This helps your body transport vital nutrients to its cells and eliminate waste products.
Low-sodium nutrition: Did you know that foods rich in salt lead to fluid retention in body tissue? This contributes to the appearance of cellulite..
Foods rich in potassium: Go for foods like apricots, bananas, potatoes, ginger and artichokes. They have one thing in common: they contain lots of potassium. This important mineral helps with oxygen and nutrient transport to your cells. Moreover, potassium also promotes the excretion of waste products from your body while cells are repaired and renewed. Also nuts with a high vitamin E content are great for your skin. But, keep in mind that nuts contain lots of fats. A handful a day is enough.
Vitamin C: Bell peppers and kiwis are both rich in vitamin C, which fosters collagen production in your body. And collagen is responsible for smooth and even skin.
A general rule to follow:
Avoid crash diets! The quick weight loss (and gain) can encourage cellulite. Plus, you also lose muscle with crash diets, and muscle is what firms up your body tissue.
If you’re looking for nutrition tips, check out our blog posts on reasons to quit sugar, healthy foods that cleanse the body or the difference between good and bad calories!
Exercise tips for a toned body
Now that we’ve talked about how to fuel your body in a way that makes you feel amazing, it’s time to get active. Literally. If you really want to lose weight and/or tone your body, as well as get rid of cellulite, you need to get moving. Strengthen your butt and thigh muscles to shrink fat cells in these areas and to tighten your connective tissue.
Squats, lunges, or a HIIT workout – all strengthen your legs and basically the entire body. Plus, those exercises will boost your metabolism. Bodyweight Training is also very effective if you’re looking to work several muscle groups at the same time. If your priority is burning calories, try Tabata training, interval runs, hill workouts, or skipping rope! Or just pick one of these 4 amazing fat burning workouts.
Glutes Workout for a Toned Butt and Legs
Check out this great 15-minute home workout with leg and butt exercises:
And here’s one last tip:
Have you ever heard of fascia training or foam rolling? Fascia is the connective tissue that stabilizes and separates muscles. After an intense workout or tons of squats, your muscles need time for recovery. Try foam rolling to support the process.
We all have our favorite home workouts. What puts a smile on your face? Is it getting the adrenaline pumping with a HIIT workout? The quick 4-minute blast of a tabata workout? Or maybe the familiarity of circuit training?
These 6 exercises can be combined to create different bodyweight workouts for you to try at home and add some variety to your fitness routine. And don’t forget to cool down with some stretching to facilitate recovery afterward.
6 Exercises for Home Workouts • Level: Beginner to Intermediate
Stretching for Recovery
Muscles tightening up? It’s time to stretch! Here are a few easy stretches to loosen up. Foam rolling after a workout is also a great way to facilitate recovery.
Choose Your Favorite Home Workout: 6 Combinations
Classic Circuit Training Plan 3-5 rounds. Depending on your level, start with eight reps (per exercise) and increase to 16 reps or more. After each round take a break for max 40s and have some water. The shorter the breaks are, the more intense the workout gets – even with fewer repetitions. But take at least 20 seconds to rest between rounds. When you are done, add some stretches, such as Cobra Stretch and Downward Dog. Stay in these for 25 seconds each.
Pyramid This method is common in weight training but is also very effective for bodyweight workouts. Choose your exercises and start with one repetition of each exercise. In the second round increase to two reps, adding one repetition each round until you reach ten. When you’ve reached ten, do the same exercises working your way down to one. This adds variety to your bodyweight workouts. Mixing methods and challenging your muscles in different ways has more impact on muscle growth and leads to great results in the long run. You can stop when you’ve reached ten or work your way down to one rep, but try going up & down for a tough challenge.
HIIT Workout High Intensity Interval Training or HIIT is a fun way to get the most out of your training with the highest intensity. Perform each exercise for 40s, take 20s rest after each exercise, then continue with the next one. Put everything you’ve got into those 40 seconds. Exercises with left and right variations can be split into 20/20s if you like. Take a 40s break after each round and shoot for three rounds.
Tabata Workout Tabata is a type of high intensity interval training that keeps your body burning calories after you’re finished. One tabata workout is four minutes long, 20s workout and 10s rest for eight rounds. If you’re up to it, repeat the tabata workout for another four minutes.
Example: choose four exercises that you repeat when you’re done with the first cycle:
Low Plank Jack-Taps
You can also choose one exercise for the whole tabata workout, such as eight Beginner Burpees. If you go for this option, you can also add more single-exercise tabata workouts, e.g. three more, choosing three exercises. If you choose a left/right exercise you can alternate the side for 20s each.
Combine methods and test yourself Take the classic circuit approach and start the first round with a moderate number of reps, let’s say ten. In your second round you go all in for intervals, for example 30s workout,15s rest. The third round is reps again, and the fourth round is back to intervals.
Challenge yourself Change the pace of your workout to make it more challenging. Performing exercises really slowly to focus on your muscles, form, and breathing increases the intensity and targets your deeper muscles. You can also try a slow round, then a regular pace, then a fast round of exercises. Do every exercise for 20-30 seconds and you will feel the difference between the intensity levels. To mix things up even more, split the time and do half of the exercises slowly and half fast.
Remember to stay hydrated. If you are squeezing a home workout into a busy day, you might feel the pressure to get back to the millions of other things you have to do. Keep a water bottle nearby so you can avoid getting dehydrated.
No matter what you do, always watch your form and don’t forget to warm up. This is especially important before you start an intense HIIT training session like tabata. Your muscles will appreciate the preparation time before you really put them to work; warming up is an essential part of injury prevention. These types of workouts shouldn’t be done more than three times per week; your body needs time to rest and recover. Exercises like Plié Squat Arm Circles or Beginner Burpees are also great to warm up and get your blood flowing when you do them slowly and in a controlled manner. Butt Kicks and Front Knee Kick & Reach are not only great exercises for your home workout but also the perfect way to warm up before you go for a run.