Stay Fit At Home

In this week's challenge you must Stay Fit At Home . The simplest way to work out at home is to use your own body. There are a variety of effective bodyweight exercises that can help you build strength, endurance and burn calories. And by circuit training (going from one exercise to the next, without little or no rest), you keep your heart rate up, burn more calories and get the most out of your exercise time.

How to Exercise:

1. Choose your workout

   Cardio, strength training or a mixture of both

2. Choose 10 different exercises

   For cardio, focus on exercises with different levels of intensity. For example, you might alternate a high-intensity exercise (such as jumping jacks or burpees) with an easier move (such as marching in place). For strength training, choose pushes, pulls, front-of-leg, back-of-leg, and core movements, such as squats, lunges, pushups, and dips.

3. Choose the length of each exercise

   Beginners might start with 10-30 seconds or 8-16 reps, while intermediate or advanced exercisers might go for 60-90 seconds or 20 or more reps

4. Get Ready

   Set up a timer or use a stopwatch, turn on some music or your favorite TV show and start with a warm-up

5. The Workout

   Do 1 circuit if you're a beginner or short on time. Do 2-5 circuits for a more intense workout

Variety is the key to proper nutrition. Eating just one of these foods won’t be enough to help fight off the flu, even if you eat it constantly. Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others.

Sample Cardio Circuit Workout (No Equipment)

1. 1 min: March in place — Lift the knees high and swing the arms
2. 1 min: Jog in place, pushing the arms overhead
3. 1 min: High knees
4. 1 min: Slow, controlled Plyo-jacks
5. 1 min: Regular jumping jacks
6. 1 min: March in place
7. 1 min: Skaters
8. 1 min: Mountain climbers
9. 1 min: High knees
10. 1 min: March in place

Sample Strength Circuit Training (No equipment)

1. 1 min: March in place to warm up
2. Squats — 20 reps
3. Reverse lunges — 12 reps on each leg
4. Pushups (on the knees or toes) — 10-12 reps
5. Dips — 10-12 reps
6. Walking lunge with arms overhead — 10-12 reps
7. Lateral leg lifts
8. Planks
9. Glute bridge
10. Back extensions

Suggested Reading:

How to stay fit at home when you're self-isolating - Learn more here.

How to Exercise at Home During Coronavirus Outbreak - Learn more here.

The 12 Best At-Home Workouts You Can Do Without Any Equipment - Learn more here.