Target your whole body without going to the gym. Your body weight and items in your home, such as stairs or soup cans for weights, can provide an efficient workout routine. There are also affordable equipment options, including resistance bands and exercise balls, which can add to the effectiveness of your routine.
Cardio
Cardiovascular exercise is an important component of an exercise routine and can be performed at home. There are many different ways to increase your heart rate at any intensity level. For moderate intensity, try marching in place or taking a walk around your neighborhood. To achieve a higher intensity, try performing jumping jacks, jumping rope or running up and down your stairs.
Mountain climbing is another effective cardiovascular exercise. Begin in a plank position on your hands and your toes with your hands about shoulder width apart. Alternate jumping one leg in toward your chest by bending at the knee. Keep your body tight throughout the exercise.
Strength Training
Perform strength training exercises in the comfort of your own home with or without equipment. Increase your strength with just your body weight with push-ups, chair dips, squats, lunges and calf raises.
A pair of dumbbells or resistance bands are affordable, easily stored and can enhance your at-home workout. Perform a range of exercises, including bicep curls, shoulder presses, rows, hamstring curls and glute raises.
For the most effective workout, be sure to exercise each major muscle group to encourage muscle balance. MayoClinic.com recommends resting one full day between exercising each specific muscle group, or about 48 hours.
Core
Your core muscles include muscles in your abdomen, lower back, hips and pelvis, and their strength is essential as they are the connection between your upper and lower body. They also are involved in most everyday movements, such as bending down to grab something, and a strong core can improve your balance and stability as well as reduce the risk of injuries.
There are a variety of core exercises, from bicycles and crunches to V-sits and side heel touches. An article in "Shape" magazine suggests choosing abdominal exercises that are challenging enough to where you can only perform 10 to 12 repetitions per set.
Stretching
Stretching is an essential aspect of a workout routine, even though it is one that is often overlooked. HeartofHealing.net explains the many benefits of stretching, including increased flexibility, better range of motion of the joints, greater circulation of blood to various parts of the body and enhanced muscular coordination.
Stretching is best done after you exercise while your muscles are warm. MayoClinic.com recommends stretching after each exercise session, targeting each major muscle group. If you have a particularly tight area, you may want to stretch more often.
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