9 Best Easy and Effective At-Home Workout Moves

Gyms are closed due to COVID and you also can’t step out for a walk. Worrying about weight gain? Well! we have a solution.

A few minutes at-home workout can be very effective. Easy workouts can make you sweat and that can be performed in your living area.

These high-intensity exercises are not just effective- they’re also fun.

Do some warm-up exercises before starting any other exercise. Get your muscles active for about 5-10 minutes. You can do air punches, arm swings, stretching or run in place.

Now let’s take a look-

1. Step- up

Stand with a step or bench in front of you. Step up with the right foot and bring the left foot to meet your right foot on top of the step. Step back down with the left foot and bring the right foot down on the ground. Repeat.

2. Planks

Begin in the plank position with your forearms and toes on the floor. Keep your torso straight and your body in a straight line from ears to toes with no bending. Your head is relaxed and you should be looking at the floor. Hold this position for 10 seconds, over time work up to 30, 40 or 50 seconds.

3. Bicycle Crunches

Lie flat on your back with your fingers by your temples and legs straight. Raise your torso off the floor and lift your feet off the floor. Crunch up and rotate your torso to one side, bringing your opposite knee in to touch your elbow. Alternate sides with each rep.

4. Sit-ups 

Lie down on your back. Bend your legs and place feet firmly on the ground. Cross your hands to opposite shoulders or place them behind your ears. Do not pull out your neck. Curl your upper body toward your knees. Exhale as you lift. Lower yourself down and return to the starting point. Inhale as you go down. Do 10 reps at a time.

5. Squats

Start with legs straight and arms pointed forward. Keep back straight while bending knees and keeping arms forward. Keep abs engaged. Press through heels to stand back up to starting position. Repeat.

6. High- knees

Stand with your feet hip- width apart. Lift your left knee to your chest. Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a running pace. To start, aim for 30 seconds, over time work up to 40 or 50 seconds.

7. Wall Push- ups

Stand at two feet from a wall. Extend your arms out in front of you. Touch the wall surface with your palms at about shoulder- width apart and fingers must point towards the ceiling. Bend your elbows, lean your body towards the wall till your face almost touches it. Push back to the starting position. Relax for 10 seconds and repeat.

8. Burpees

Stand straight and look forward. Squat with your hands on the floor in front of you. Kick your feet back to a plank position. Do a push-up and quickly return your feet to the squat position. Jump up as high as possible from your squat position. Relax and repeat.

9. Jumping Jacks

Stand with your feet together, arms at your sides. Bend your knees slightly and jump into the air. Spread your legs as you jump, at about shoulder- width apart. Stretch your arms out and over your head. Jump back to starting position. If you’re new to this exercise, begin by doing 3-5 sets of 45-55 seconds.

After finishing your exercises, cool down your body. Do light jogging, walking or simple stretching. The warm up and cool down can prevent injury. They should be part of every workout session.