Yes, it really is possible to stay fit and keep muscles toned in the comfort of your living room. With access to online workout videos, fitness apps and subscription-based programs, you can enjoy exercising at home. For a great exercise program that will keep you and your immune system strong, read on.
Here’s a simple series of bodyweight exercises that you can do at home in under 30 minutes.
All you need is a small open space, comfortable clothing and a bit of personal motivation. These six exercises use your bodyweight, and you can complete them just about anywhere.
If you’re just getting started, it’s a good idea to get guidance from a personal fitness trainer. They are skilled in body mechanics and can help you design a safe and effective full body workout program for your abilities. Be sure to check with your medical professional before beginning a new exercise program.
Learn the “Big 6” Exercises
These six bodyweight workout exercises will activate your major muscle groups and cardio system. It’s a good idea to ease into the program with a few minutes of gentle body stretches. Do enough warming up to loosen your muscles and get the blood circulating before you begin.
Learn how to do each home workout exercise before attempting to complete a circuit. The descriptions explain how to complete a single rep. You can complete as many as 15 reps for each round, depending on the exercise level you choose.
Jumping Jacks
This cardio-based calisthenic is a favorite exercise among elementary school teachers since it’s so easy for kids to do. It’s a great activity for settling down youngsters so they can focus on learning. As adults, jumping jacks fire up our sluggish metabolisms so we can burn calories and fat. Exercise also helps improve our mental focus.
How to Do a Jumping Jack:
Stand upright with your feet and legs together, hands at your side, with palms facing your outer thighs. Move both arms overhead and in the same motion, extend both legs open to the sides, wider than your shoulders. In the next motion, return your arms and legs to the starting position to complete one rep.
Push-Ups
Most upper body strength train routines include push-ups to target muscles in the chest, back, shoulders and arms. Practicing the push-up position can tighten core strength and improve posture.
How to Do a Push-Up:
In a “military style” push-up, only the hands and toes touch the floor. Begin in the high plank position with hands palm down on the ground directly under shoulders and each leg extending out. Flatten your back so your body is in a straight and neutral position. Bracing your mid-core muscles, lower your body to the ground and immediately push back up to complete one rep.
If you lack enough strength to complete several reps using good form and posture, keep your knees on the floor. For an even easier variation, place your hands on a chair or bench. Once you gain enough strength, transition to a standard push-up.
Wall Sits
This upper leg exercise targets the thigh muscles, building quadricep, hamstring and glute strength.
How to Do a Wall Sit:
Place your back against a wall and drop down into a squat position, keeping your legs at 90 degrees. Extend both arms straight out, parallel to your thighs. Hold for 30-60 seconds to complete one rep.
Burpees
Rest for a couple of minutes until your heart rate is normal, drink a few sips of water and towel off. You’ll need your strength as you move into burpees, a compound exercise that can be challenging. Don’t worry — speed is not important, so just focus on form and go at a comfortable pace.
How to Do a Burpee:
- Squat down and place hands on the floor in front of you.
- Jump both feet back to get into the plank position.
- Drop to a push-up with your chest touching the ground. Push up to return to plank position, jumping the feet back in towards your hands.
- Jump in the air, arms straight overhead.
You may want to modify this exercise by keeping your knees on the floor during the push-up move. Then bring each single leg under you in a controlled motion — first move in the left knee and leg and then move in the right side (versus jumping your feet back). Complete steps 1-4 for one rep.
Bodyweight Squats
Compared to burpees, this exercise is a breeze. Completing a proper bodyweight squat requires good balance. It’s a great lower body strength exercise when done right.
Keep your chest up and feet planted firm beneath you, stand with feet just wider than shoulder-width apart. Make sure thighs are parallel, stack your hips directly over knees and knees over ankles.
Extend arms out straight, palms facing down. Keep the weight in your heels and squat to a 90-degree angle. Return to standing position to complete one rep.
Lunge Jumps
How to Do a Lunge Jump:
Stand with the feet shoulder width apart and squat down to 90 degrees. Engage your core and jump in the air explosively, landing with control, one leg forward and one leg back. Alternate your right and left leg in the forward position on each rep.
Choose Your Level
Level 1: Just Getting Started
Complete each exercise for 15 seconds, then rest for 15 seconds between sets. Try to complete 4 rounds.
Level 2: Regular Exerciser
Complete each exercise for 20 seconds, then rest for 10 seconds after each move. Aim to complete 6 rounds.
Level 3: Warrior Workout
Complete each exercise for 30 seconds. Once you’ve completed all six exercises in a circuit, sprint for 20-30 seconds. Aim to complete 8 rounds.
Exercise & Nutrition for Immune Health
Whatever your fitness level, strive for completing at least 30 minutes of exercise, 5 days per week. Along with regular exercise, good nutrition habits can help support a healthy immune system. Eating the right foods can go a long way to help actively support a healthy immune function. So can a quality supplement, like Swisse Ultiboost Immune Forte. It contains natural herbs, Vitamin C and Zinc to support immune response.
Practicing these healthy habits at home can help you stay strong.
