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When it’s cold, dark and wet outside or you’ve had a busy day, sticking to your workout plans can feel near impossible.
However, consistency is the secret to reaping the benefits of exercise. This means that it’s important to find a way to follow through on your workout plans, even when you don’t feel like it.
Next time you feel like you just can’t face the gym or a run, you don’t have to. Instead, put on your trainers and try any of these 3 at-home workouts.
The American Heart Association recommends the following home circuit training plan for getting a good cardio and strength-training workout.
Build your own heart-pumping, muscle-building circuit by choosing 4 exercises from the cardio list and another 4 exercises from the strength list below.
Alternate each chosen cardio and strength exercise. Do each cardio exercise for 30 seconds and each strength exercise for 3 minutes.
Once you’ve completed the circuit, repeat it 2 to 3 more times.
Burpees, also known as squat thrusts, are one of the most challenging exercises you can do at home. They require little space, no equipment and can be modified to suit your fitness level.
Best of all, they provide the benefits of a cardio and strength-training workout.
Here’s how to do a burpee.
Do 2 sets of 15 to 24 reps.
If this version feels too easy, challenge yourself by adding a push-up and/or a jump to the classic burpee.
To add a push-up, do a burpee as normal until you’re down in plank position. Pause and do a push-up before bringing your feet forward to a squat.
To add a jump, simply jump straight up in the air when you come to a standing position at the end of the burpee. Then squat down to begin the next burpee.
The NHS recommends the following 10-minute toning home workout to train the major muscle groups in the body. You’ll need a resistance band to do them, but if you don’t have one you can use full bottles of water or any other moderately heavy object you have to hand.
Start with a short warm up such as marching on the spot for 5 minutes. End the workout with a 5-minute stretch of the muscles you’ve exercised.
If you aren’t familiar with how to do any of these exercises, use this guide.
Important: Our website provides useful information but is not a substitute for medical advice. You should always seek the advice of your doctor when making decisions about your health.