Looking for quick and easy ways to keep fit amidst your busy schedule? Fear not as we will show you a range of exercises that you can do in the comfort of your own home. We will show you a step-by-step tutorial of each exercise that can be done without any equipment, with just a small space in your house.
Before you begin
Before you lace up your sneakers, do take note of the following. This article is for informational purposes only. Please consult a doctor before performing this or any exercise program. It is your responsibility to evaluate your own medical and physical condition and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury.
Abs exercises
Abs exercises can vary with difficulty and there are different exercises that target different parts of the core. There are many benefits of ab exercises such as improved posture and stability. They can also make you look more toned, achieving the fit look you’ve always dreamed of.
Suggested set: (3 Sets)
1) 15 Sit-ups (Targets the core similar to crunches)
2) 15 leg raises on each side (Targets the lower abs)
3) 10 Crunches (Targets the core)
4) 45 seconds Plank (Targets the lower abs)
5) 20 Russian twists (Targets the obliques)
(Video showing how to do these abs exercises)
As students, we often have to sit at desks, crouching over our laptops to do our work which may cause back pains after a while. One way to overcome this is by doing ab workouts. According to Menshealth.com, there are many benefits of training abs and these Exercises can prevent back pain and improve your posture. This Harvard Health Publishing article, states that a strong core can help enhance stability and balance – great for those of us who can be clumsy!
Bodyweight exercises (strength training)
The benefits of bodyweight exercises include improving endurance, flexibility and balance. These exercises can also help in maintaining muscle mass.
Suggested Set: (3 Sets)
1) 10 Push-ups > Incline (Targets lower chest), Normal (Targets entire chest), Decline (Targets upper chest)
2) 20 Bodyweight squats(Targets the thigh muscles/Quads)
3) 10 walking lunges (each leg) (Targets the thigh muscles/Quads)
4) 20 Glute bridges (Targets the hamstring)
5) 20 Triceps dips > Requires an elevated platform like a bench (Targets the triceps)
(Video showing how to do the mentioned Bodyweight exercises)
Bodyweight exercises are perfect for beginners who want to lose weight while also improving their strength. According to xptlife.com, there are many benefits of bodyweight exercises such as building muscle, preventing injuries, as well as building a strong core. The difficulty level of bodyweight exercises can be modified by increasing or decreasing repetitions and sets.
Cardio HIIT exercises
Cardio HIIT exercises are perfect for those who have a busy schedule! According to Healthline.com, HIIT exercises are a very efficient way to burn large amounts of calories within short periods of time. Doing them regularly can also reduce your overall heart rate and blood pressure.
Suggested Set: (3 Sets)
1) 20 Side to side squat jumps (Targets the thigh muscles/ Quads)
2) 20 Side plank oblique crunch (Targets the abs)
3) 15 Squat jumps (Targets the thigh muscles/ Quads)
4) 20 Burpees (Targets the arm and thigh muscles)
5) 10 Jump lunges (Targets the thigh muscles/ Quads
(Video showing how to do these Cardio HIIT exercises)
If you are looking for some quick and efficient workouts to do at home, Cardio HIIT exercises may just be for you. It is perfect for beginners.
Exercising can sometimes be confusing without a proper workout schedule. Try including these workout plans in your daily routine until you develop a schedule that works just for you.
Exercising at home can also be tough as you may be unsure of where to start without clear guidance. You may become demoralised about having to do these exercises consistently. However, according to Shape.com, there are many benefits of doing Cardio HIIT exercises and just after a month of doing these exercises, you will see that they will become easier to do and you might see yourself getting leaner!
As much as exercising is important, dieting also contributes to cultivating a healthier lifestyle. To make the most out of doing these exercises regularly, you should also maintain a healthy diet.
By Shane Elliot Dawson, Ferlyn Sng Jia Xuan & Chloe Sofia Creag Nacario
