Jun 182020
At Home Exercise Routines – Quarantine
Share the Love of Healthy Living...

Welcome to my 'At Home Exercise Routines' post!

First of all, I must congratulate you for taking the time to do your research on this topic of. It is easy for us to let or exercise route slip when staying at home during the enforced community quarantine and lockdown. This is especially true if you are used to working out somewhere you can not access, e.g. a work gym. 

It is best to keep active while staying in. Sleeping in all day and watching TV can be very tempting but maintaining good health habits regularly helps us resist the onset of depression and other health problems. This way, you can maintain your body's health condition, your heart is kept healthy and you keep fit. 

As a qualified teacher, I am passionate about education and the impact it can have on bettering our future. It is down to us individuals to do our research and make small changes to the way we live our lives. 

These small changes are easy to make and can have a big impact on our health, the health of our family and our environment. This website is designed for everyday people looking to make these changes. Here you will learn a legitimate way to go green. 

Let me be completely transparent with you, I am not here to pitch or sell anything to you. I am here to reveal and to assist you on your journey of going green! 

Heart Rate Training...

One of the main reasons you exercise is to elevate the range of the heart rate. Having an elevated heart rate helps an individual to lose weight, to improve heart health, and to prepare the body for strenuous exercises. To calculate your personal maximum heart rate, Runner's World suggest you subtract your age from two hundred and twenty. For example, if you are forty years young, your maximum heart rate is one-hundred and eighty. 

To determine your heart-rate, take your resting heart rate by counting your pulse every morning before you get up from the bed and do this for a week. Add the totals together and divide by the number of days to get a median beverage. Next, subtract the resting heart rate from the maximum heart rate. If your resting heart rate is 70, then your heart rate reserve is 110 bpm.

Calculate your training heart rate by adding 50% and 75% of the heart rate reserve to the resting heart rate. 50% of 110 is 55 and 75% of 110 is  82. Add 55 to 70 for the lower limit of the training heart rate. Add 82 to 70 to get the higher limit of your training heart rate. Your training heart rate is between 125 to 152.

You will effectively lose weight if your heart rate is between these numbers.

Warm-up...

The purpose of the warm-up routine is to get your body ready for physical activity. Plunging into strenuous workouts without proper warm-up routine results in undue stress, unwarranted fatigue, and increased risk of injury.

Warm-ups increase your blood flow and prevent you from having a short supply of oxygen to the heart, brain, and muscles. The rushes of blood to the worked up muscles increases body temperature. Increased body temperature results in more efficient burning of glucose and free fatty acids that are otherwise converted into fat cells.

The Basic Moves...

Mountain Climber...

 

This is a total body exercise that is great to elevate the heart rate, work the abdominal muscles, and keeps you agile. 

  • Equipment: yoga mat
  • Repetitions: As many as you can
  • Time: 1 minute
  • How to do it:
  1. Go down on all fours.
  2. Bring left foot forward to the chest while straightening the right leg.
  3. Simultaneously straighten the left leg and bring the right leg forward.
  4. Keep it brisk.
  5. After a 30-60 second rest, repeat one more time.

Note: This can be done without a yoga mat if you can manage the slipping of the feet and hands on the floor.

Frog Jumps...

This routine works both the heart and legs muscles.

  • Equipment: None
  • Repetitions: Do as many as you can
  • Time: 1 minute
  • How to do it:
  1. Lower yourself into a squat position. The butt must be as close to the floor as possible.
  2. Jump forward, keeping the knees bent and landing on the balls of the feet.
  3. Return to the starting position and continue.

Modified Jumping Jacks...

This is a good aerobics workout for the quads, glutes, and heart. 

  • Equipment: None
  • Repetitions: As many as you can
  • Time: 1 minute per set
  • How to do it:
  1. With feet together, jump in place twice, clapping the hands in front of your chest.
  2. Do one regular jumping jack.
  3. Keeping the arms at shoulder level, make two frontal kicks.
  4. Repeat.

Squat Jumps...

This routine works the heart, core, and legs. It is simple but guaranteed to amp up the heart rate.

  • Equipment: None
  • Repetitions: Do as many as you can
  • Time: 1 minute
  • How to do it:
  1. Lower yourself on a squat. The butt must be as close to the floor as possible.
  2. Jump up, straightening the legs and landing on the balls of the feet, shoulder-width apart.
  3. Return to the starting position and repeat.

Burpees...

A little exhaustive, this is a full cardio exercise that quickens heart rate while working out the legs, arms, and core.  

  • Equipment: Yoga mat
  • Repetitions: 15
  • Time: None
  • How to do it:
  1. Drop down to a squat, feet about a foot apart.
  2. Kick your feet to drop down to a full-arm plank.
  3. Drop to a push-up.
  4. Return to the squat.
  5. Stand up and stretch the arms over the head, making a small jump in place.
  6. Drop down and repeat.
  7. For the beginner, you can start by bringing one knee up before the other, when dropping to a plank and coming up for the squat. Stretch the arms over the head and make the jump. 

Tricep Dips...

This strength exercise uses your body weight to build up your arm and shoulder. This works the upper body.

  • Equipment: Chair or bench
  • Repetitions: 20 per set
  • Time: None
  • How to do it:
  1. Settle yourself in front of a chair or bench. The chair should be at least as high as your waist when you are in a squat. 
  2. For beginners, plant your feet about 18 inches from the chair.
  3. Hold on to the edge of the chair and lower yourself down, holding the position for at least 5 seconds. Elbows should be at an acute angle. You will feel the burn on the deltoids, traps, triceps, and forearms. 
  4. Return to the starting position by extending the arms and locking the elbows. 
  5. For the advanced, extend your legs in front of you, resting the heel of the feet to the floor.
  6. With the butt about a foot from the chair, push yourself down, folding the elbows. Hold for 5 or more seconds.
  7. Push yourself up to the starting position.

Wall Push-Ups...

The wall push-ups are less strenuous but still works the shoulder, arms, and chest muscles.

  • Equipment: Wall 
  • Repetitions: 20 per set
  • Time: None
  • How to do it:
  1. Stand more than a meter from the wall. 
  2. Lean into the wall, resting on the balls of the feet.
  3. Push yourself down, keeping your elbows as near to the body as possible.
  4. Push your body back, keeping the palms flat on the wall, the feet on its balls.

Floor Leg Raises...

Works the lower abdomen and the front hip muscles. Keep the abdomen tucked in, the lower back pressed to the floor.

  • Equipment:
  • Repetitions: 10
  • Time: None
  • How to do it:
  1. Lie on your back, keeping the palms flat on the floor.
  2. Keeping the feet together, raise your legs.
  3. Bend the knees, turning them and your feet outward. 
  4. Extend the legs at 45 degrees. 
  5. Bend the legs toward the chest.
  6. Lower your legs but do not touch the feet to the floor. Repeat.
  7. For beginners, you can start by just bringing the knees to the chest, lower the feet to the floor.

Bicycle Crunch...

Works the abdominal muscles and core strength. 

  • Equipment: None
  • Repetitions: As many as you can
  • Time: 1 minute per set
  • How to do it:
  1. Lie on the floor, keeping your body straight.
  2. Next, place your hands behind the back of your head. Do not lock the fingers.
  3. Bring the left elbow to the midsection, touching the right knee as it comes up.
  4. Repeat on the other side, keeping the legs in the air during the entire set.

60-second Plank...

Planks are full-body exercises that work the muscles of the shoulder, arms, upper back, abdominals, hips, glutes, and the whole legs, including the quads, hamstrings, calves, and tibialis.

  • Equipment: Yoga mat
  • Repetitions: None
  • Time: 60 seconds per set
  • How to do it:
  1. Drop on the floor. 
  2. With the elbows at 90 degrees from the body, bring up your body you are raised from the floor, supported by your elbows and toes.
  3. Hold this for 60 seconds. If it is too hard, cut it short to 30 seconds, rest for 20 seconds then do the plank for another 30 seconds.

Reverse Lunges...

Reverse lunges work your core, glutes, and hamstrings, lessening the strain on the joints and adding stability to the front leg. As opposed to the front and side lunges that work the hip muscles, these are great for those with limited hip mobility.

  • Equipment: Dumbbells (optional)
  • Repetitions: 20 lunges per leg
  • Time: None
  • How to do it:
  1. Standing with two feet together, step back with the left leg and bring it to a kneel.
  2. Bring the back leg beside the front leg. Repeat on the other leg.
  3. For the advanced, add ten-pound dumbbells and flex the right arm as you kneel on your right and bring it to your side as you stand. 

Lateral Lunges...

This lower body exercise works the quads, glutes, and hamstrings as well as inner and outer thighs. It helps improve your balance and helps tone your legs. 

  • Equipment: None
  • Repetitions: 20 lunges per leg
  • Time: None
  • How to do it:
  1. With your two feet together and hands together at the chest, lunge to the left.
  2. Hold for 5 seconds then stand.
  3. Repeat with the other leg.

Suggested Routines...

High Intensity Interval Training (HIIT)...

HIIT or high-intensity interval training makes use of interval training designed to elevate your heart rate at different levels. It is usually done for a total of 45 minutes. An average of 226 calories is burned during this routine.

The routing is composed of a 10-minute warm-up followed by a 2-minute high-intensity workout pushing your heart rate to 85-90% of the maximum heart rate. Then you slow down for 3 minutes at 60% of the maximum heart rate. This is done repeatedly, there is a 2-minute high intensity and a 3-minute low intensity, for 5 times. Then cool down for another 10 minutes.

The two-minute high impact may alternate between mountain climbers, burpees, frog jumps, and squat jumps. Intensify the workout by doing the exercises faster. The three-minute low intensity may include the modified jumping jacks, tricep dips, and bicycle crunches.

Tabata...

Tabata is another high-intensity exercise but has a very short protocol format - 30 seconds high-intensity, 10 seconds of rest, done for a total of 7 minutes. This workout routine claims to burn 13.5 calories per minute or a total of 94.5 calories. It too doubles up the metabolic activity of the body for 30 minutes after the routine. Doing 2-3 sets of this routine is a good place to start.

Here is a Tabata routine you might try. This one uses most of the exercises described here. You can also download Tabata music to help get you pumped up for working out.

Metabolic Conditioning...

Metabolic conditioning, also known as MetCon, makes use of bodyweight moves, simple gym equipment, and other cardio exercises. When done properly, this routine can burn up to 500 calories in a 30-minute session. Of course, to achieve this, you have to put your best into it.

Metcon works by pumping up your metabolism and can last as long as a few hours to a couple of days after the workout. You will tone your muscles better with the use of minimal weights.

Cool Down...

If you jump into the shower after a workout without cooling down thinking it would relax your tired muscles, it might feel like it is doing the trick. However, the long-term effect of cooling down is far more effective when doing exercises for the chemical makeup of the body. 

The lactic acid buildup in the muscles after workout results in sore muscles, which can discourage you to continue working out in the future. Cooling down exercises and stretches help ease the buildup of acid in the body. 

At Home Exercise Routines: Final Verdict!

No need wallowing in what you cannot do, it is far more productive to focus on new things or try to build a new healthy exercise habit. 

During enforced community lockdown, try to designate some time each day to do a few exercise routines at home. The exercise routines here were curated carefully to help you become active and healthy to help you resist COVID infections.

Here are a few tips to maximize your exercise routine.

  • Keep hydrated. Drink at least 1 liter of water per 20 kgs of body weight. Add 1 liter when exercising.
  • Turn up your protein intake. To lose weight, consume 2-3 grams of protein per kilogram of body weight.
  • Get lots of sleep. Sleep is your most important ally when losing weight.
  • Supplement your exercise and diet with these smoothie recipes and foods that will help you lose weight.

Have questions? Please leave them below and I will get back to you shortly.