Unless you’ve got a plan, basic home workouts usually fall into one of two categories: lethargic, uninspired rounds of simple movements like push-ups and sit-ups, or a frenzy of in-place activity with jumps, jacks, and whatever other fast-paced moves you can imagine until you burn out.
Neither path is necessarily bad—the most important thing is that you’re moving, after all—but they could definitely be more efficient.
Trainer A 28-day home workout plan for runners. Charlee Atkins, C.S.C.S cross training at home—so she wants to help everyone avoid those inefficient workouts. More specifically, she wants to show that you can get your heart rate up at home without flailing around or damning yourself to endless burpees. You can be smart and get your sweat on at the same time.
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'Right now, a lot of us are just working with bodyweight,' Atkins says. 'But how do you know which bodyweight exercises to be doing that will give you the biggest bang for your sweaty buck?'
A pilates routine to work on your core from home:
- Exercises should not exceed 60 seconds without proper recovery.
- Add plyometrics lsquo;This happened when I walked in a weighted vest&rsquo.
- Complete in interval fashion, but don’t make the intervals too long. Work at a 1:1 or 2:1 ratio.
- Why runners should try the Japanese walking method.
- Strength training makes your body 8 years younger.
HIIT routines. To give it a try yourself, all you need is some space to move around and a mat bodyweight Published: 07 May 2020.
Perform each exercise for 40 seconds, then rest for 20 seconds. Don’t take extra rest between rounds.
- 1.5 lsquo;This happened when I walked in a weighted vest&rsquo
- The best knee-strengthening exercises for runners
- Bounds
- Runner’s Lunge and Rotation
- Lunge Matrix
For a full 30-minute sweat session, run through 6 rounds of the routine.
Squat and Jump? Sign up to our newsletter Choose exercises that use more than one muscle group. For example, variations of lunges and squats.
