No equipment? No problem! Stay at home workout exercises



Amidst this coronavirus pandemic, fitness centres and gyms islandwide have ceased operations to reduce the gatherings of groups for safe distancing measures. On top of that, the circuit breaker measure saw the closure of sports stadiums and beaches, leaving Singaporeans with the only option of being active in the park. However, as parks remain the only option, a spike in the number of park visitors has been observed, leaving us concerned if the park environment still remains safe. This does not mean that there are no other means to remain active in times like this. 

Exercise is especially important now because it boosts us physically and mentally. Coupled with the need to remain at home at all times, it is very easy to be sedentary and fall into the habit of just getting through the day and watching Netflix. According to a clinical psychologist, Craig Sawchuk, creating a daily routine that involves exercise can be therapeutic and bring a sense of normalcy back into your life.  

The American Heart Association recommends adults engage in at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous aerobic activity per week. A combination of both would work as well, preferably spread throughout the week. Here are 4 easy workouts you can do every day to maintain your physical and mental health when isolating at home – with NO EQUIPMENT REQUIRED! Cheers to that! 🥳

1. Burpees

Burpees are said to be the kind of at-home exercises. It is a great way to work up a sweat – A simple move with a profound effect. Burpees make your body a fat-burning machine because it’s an intense full-body exercise. Plus they speed up your metabolism throughout the day. This means that you’ll be burning more calories all day long!

Here’s how to do a burpee:

-First, stand up straight, then get into a squat position with your hands on the floor in front of you. 

-Kick your feet back into a push-up position and drop your chest to the ground.

-Bow your chest up, then pull your feet back into the initial squat position as fast as possible.

-Jump into the air as high as you can! 

Burpees are all about speed, but be careful not to go too fast or you’ll end up burning yourself out after just a few. 

2. Plank

One of the most known benefits of planking is that it works your core. However, it activates more than just your core. It is able to help strengthen your back, chest, shoulder and neck. This exercise makes it easier for you to keep your shoulder back and your lower back in a neutral position while sitting or standing. 

How to actually do a plank 

-Lie on your front with your forearms on the floor (parallel to each other) 

-Toes tucked under

-Push your bodyweight so you are resting on your forearms and your feet 

-Keep your body in a straight line and brace your core muscles 

Try working up to holding the position for at least a minute to two. If you’ve never done it before, there are many “daily plank challenges” that can be found on the internet to help you build on your plank. The classic plank is a great go-to exercise but it can also be easily modified and added to in order to suit what your body needs. 

3. Air squats

Also known as bodyweight squats, it is commonly used in training programmes like CrossFit. Air squats are a great way to start learning the proper squat form. It also helps to build a solid strength foundation and balance in your lower body. They target your thighs, hamstrings, quadriceps, and glutes in particular.  

airsquats gif

Source: Healthline

Here’s how to do an air squat
-Keep your feet at shoulder width apart and pointed straight ahead
-When squatting, your hips will move down and back
-Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
-Your hips should descend lower than your knees.

However, do note that when doing an air squat, your knees should not go past your toes, your back should not be rounded out, your lower body should be the only part of you moving. This is to prevent yourself from sustaining any injuries.  This is a workout that does not require a large space and can be incorporated with other exercises. 

4. Push-ups

Traditional push ups are beneficial for building upper body strength. They work the triceps, pectoral muscles and shoulders. When done with a proper form, it may be used to train the strength of your lower back and core.

For the best results, continuously add variety to the types of pushups that you do. You may also follow a “pushup challenge” where you gradually increase the number of pushups done each day. Soon enough, you’ll be able to work up 70 reps or so by the time circuit breaker ends.

pushup gif

Source: verywell fit

Here’s how to do a traditional pushup
-Kneel on the floor and bring your feet together behind you.
-Bend forward to position yourself in a high plank, with your palms flat on the mat, hands shoulder-width apart, and with your fingers facing forward or hands turned slightly in. Your shoulders should be positioned over your hands. Your feet should be together behind you and your back should be flat. Keep your abs pulled in.
-Slowly lower your body toward the floor. Maintain a rigid torso and keep your head aligned with your spine. Don’t let your low back sag or your hips hike upward.
-Continue to lower yourself until your chest touches the ground. Your elbows may flare out during the downward movement.
-Press upward with your arms. Continue pressing until your arms are fully extended at your elbows and you’re back in the plank, at the top of the pushup position.

If it’s too difficult, start off with your knees on the floor.

Even if you’re doing a home gym session, it is still important to practice good personal hygiene habits like regular hand-washing and cleaning the space after your workout. Don’t forget to replenish yourself after sweating sweating by drinking water and staying hydrated! Finally, during times like this, eating healthily and getting enough sleep is also important in boosting your immune system.

Stay safe, stay healthy and stay at home! Let’s bring down the COVID-19 curve together! Take a photo of yourself doing these workouts & tag us on instagram (allforu_sg) to get featured on our page! 


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