So now that home gym is the way to go considering the current ‘staying at home unless absolutely necessary to go out’ situation, here are some exercises that you can easily follow to keep your fitness game strong. We’ve come up with what we think are the best 30-minute full body exercises that can be done anywhere, anytime. Surely by now you must’ve read up on the benefits of exercising and working out regularly in our previous blogs, but if you haven’t, don’t worry. We’ll link it down at the end of this blog.
Exercise is important
The results of a study conducted during the Hong Kong flu outbreak in 1998 showed evidence that mild to moderate exercises, 2-3 times a week, during or before infection reduced the risk of falling ill considerably. That being said it is important to also know that excessive exercises when infected are also not a great idea as they deplete energy and don’t let the body recover properly.
Now that we’ve got the science of it out of the way. Let’s get down to working out, shall we? First, it is important that we stretch our muscles before going for any kind of workout. When doing strength exercises, your muscles pull and stretch. If they are not warmed up, they become prone to tears and cramps. Warming up preps your muscles by loosening the tissue around the joints which allows for a wider range of motion, flexibility and protection from injury.
You can start by doing the following:
- Head rotations – 20 reps clockwise and counter clockwise.
- Shoulder rotations – 20 reps clockwise and counter clockwise.
- Arm swings – 10 reps inward, 10 reps outward.
- Torso swings – 15 reps each side.
Start with a jump rope. Jumping at a moderate rate burns around 10-16 calories. Jumping for 10 minutes is the equivalent of running an 8-minute mile according to science daily. It is a great cardio exercise but also benefits abdomen, thighs and calves. Your legs are your second heart because they help circulate blood flow around the body.
- Easy pace — 3 minutes (30 seconds on, 30 seconds rest)
- Medium pace — 4 minutes (30 seconds on, 30 seconds rest)
- Fast pace — 3 minutes (30 seconds on, 30 seconds rest)
Go check out some of our favorite jump ropes here:
Pull up bars are next in line for our at home workout sessions. Pull up bars are multi-functional. You can use them to focus on strengthening the back, the arms, your shoulders, or work on your grip. Basically, hit your complete upper body.
Here’s the routine you can follow:
- 5-minute chin ups with a 30 second rest after every minute. Chin ups are a great exercise which focus mainly on your biceps and back muscles.
- 5-minute pull ups with a 30 second rest after every minute.
Our RDX X1 Pull Up / Chin Up Bar is the toughest and most reliable pull up bar which is perfect for a variety of upper body exercises. With the proprietary Gripflex rubber padding you will never have to worry about sweaty palms or a loose grip.
And lastly, dip bars. Dip bars focus primarily on the chest, triceps, abs, and your shoulders. Different dip bar exercises focus on different muscle groups. Below are 5 exercises that focus on all the muscles listed above.
- Reverse pushups = 1 minute (Targets pectoral muscles)
- Leg raises = 1 minute (Targets lower abdominal muscles)
- Ab twists = 1 minute (Targets oblique muscles)
- L-Lifts = 1 minute (Targets abs and triceps)
- Dips = 1 minute (Targets triceps)
We highly recommend our RDX X1 Wall Mount Padded Dip Bar which can be easily installed in a matter of minutes.
For more advanced body builders, you can crank up the intensity accordingly by adding a weighted vest to the equation.
#StayInTrainIn with these exercises 2-3 times every week and stay in shape from the comfort of your own home. If you feel that we’ve missed anything let us know and upload your own exercises, setups, tips, and other helpful information using #FightTogether.