Home Fitness Trainer Suggests 20-minute Bodyweight Workout for Maintaining Physique Indoors During Winter Months
Say goodbye to expensive gym memberships and bulky equipment, as certified personal trainer and health and mindset coach Chloe Thomas has designed a workout that requires only your body weight and minimal space. This beginner-friendly calisthenics routine focuses on six moves that collectively target strength, balance, endurance, and flexibility.
The Workout
- Planks (30 seconds): Start in a plank position, ensuring your body forms a straight line from head to heels. Engage your core and hold the position for 30 seconds to build core endurance.
- Press-ups (8-12 repetitions): Begin with press-ups from a kneeling position, keeping your elbows tucked in. As you progress, aim for full press-ups.
- Chin-ups (8-12 repetitions): Use a doorframe bar or resistance bands for assistance to perform chin-ups, focusing on pulling your chest towards the bar.
- Lunges (8-12 repetitions per leg): Develop balance and strength with lunges, moving sideways, forwards, or backwards.
- Glute Bridge Walkout (40 seconds, 20 seconds per side): Lie on your back with knees bent, lift your glutes off the floor, and extend and walk your legs. Perform this exercise for 20 seconds on each side.
- Hamstring Curl with Towel (40 seconds): Lie on your back, lift your bum off the floor, and slide your feet on a towel or cloth. This exercise targets your hamstrings.
- Triceps Dip (40 seconds): Sit on the edge of a chair, lower yourself by bending your arms, and push yourself back up.
- Plank Leg Lift to Crunch (40 seconds, 20 seconds on each side): Start in a plank position, lift one leg, lower it, and crunch it into your chest. Perform this exercise for 20 seconds on each side.
Warm-up and Stretching
Before starting the workout, it's essential to warm up your muscles with air squats, jumping jacks, arm circles, and mountain climbers. Finish the workout with five minutes of stretching to minimize muscle soreness the next day.
Making the Workout More Challenging
For those looking for a more intense workout, try doing all three rounds without rest.
This full-body home workout without equipment is ideal for improving physical fitness and strength, developing functional strength, building lean muscle tissue, and improving body control and confidence. Happy exercising!
- Embracing a lifestyle of health and wellness, this fitness-and-exercise routine, devoid of expensive gym memberships and bulky equipment, can be practiced in the comfort of your home-and-garden.
- The science behind this workout lies in the targeted use of body weight exercises such as planks, press-ups, chin-ups, lunges, glute bridge walkout, hamstring curl with towel, triceps dip, and plank leg lift to crunch.
- For those desiring a more vigorous workout, incorporating these six exercises into three consecutive rounds without rest can enhance your fitness and build lean muscle tissue.
- Aside from the physical benefits, consistently practicing this calisthenics routine can boost your confidence in embracing a healthier and balanced lifestyle as part of your fitness-and-exercise regime.
