You will likely get better fitness results in your gym, most of which offer the latest fitness equipment and the motivation provided by other members huffing and puffing alongside you. But when your schedule gets too tight, a back-up fitness plan will come in handy. Effective workouts are possible at home.
Jumping Rope
Jumping rope is an effective exercise that can burn up to 135 calories in 10 minutes. A jump rope is inexpensive, easy to store and targets your legs, chest, shoulders and arms. To jump rope effectively, jump no higher than 2 inches off the floor, landing on just the balls of your feet. Focus on keeping your hands close in to your torso using the wrist, forearms and shoulders to keep the rope turning. Work up to 10 continuous minutes to maximize the benefits of jumping rope.
Sandbag Workout
Use a sandbag. Forget strict set and repetition rules used at the gym. Focus on time. Begin with the bag on the floor, then lift it to your chest, then press overhead before lowering. Repeat for one minute. Next, lift the sandbag from the floor up onto your left shoulder and perform a squat. Drop the bag to the ground before repeating with the right shoulder. Perform for one minute. Next, pick up the bag and hold it to your chest then jog in place for one minute. Lastly, lie on the floor and place the bag on your chest, replicating a bench press. Push the bag up, and return down to your chest. Repeat for one minute.
Jumping Jacks
Jumping jacks are easy to perform, require no equipment and work muscles in your shoulders, back, thigh and calves. Stand straight with your feet shoulder-width apart and your arms down at your sides. Jump up while widening the width of your stance and arching your arms up from your sides over your head until your hands clap together. Quickly reverse the movement back to the starting position completing one jumping jack. Do two sets lasting three to five minutes each.
Kettle Bell
The kettle bell is an effective exercise tool originally from Russia. It appears to be a cannon ball with a handle attached, is inexpensive and found at fitness stores. The kettle bell swing is one of the kettle bells most popular movements. Begin by standing with your feet shoulder-width apart. Grasp the kettle bell in a half-squat position and stand quickly, swinging the kettle bell through your legs, up to the height of your shoulders. As the kettle bell begins to reverse direction, assume the starting position, letting the kettle bell pass between your legs, completing one repetition. Perform 15 to 20 repetitions.
References
- Fitness Magazine: Jump Rope Workouts: 10-Minute Workout: Jump Rope To Skip Yourself Slim; Betsy Stephens
- Mens Fitness Magazine: Gladiator Training: Sandbag Training; CJ Murphy
- Fitday: Fitness Articles: Fitness: Exercise: Are Jumping Jacks An Efficient Exercise Technique?
- Women's Health Magazine: Workouts -- Total Body Toning: Move 6 Swing; August 2010
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