Gyms and fitness facilities offer a wide variety of useful weight-loss and fitness equipment. However, for people who do not have the time or money to spend at fitness facilities, home workouts are especially beneficial. According to the Centers for Disease Control and Prevention, adults need to perform at least 150 minutes of moderate aerobic activity every week, along with full-body strength training twice a week. Try various efficient home workout routines to reap the benefits of a healthy, active lifestyle.
Aerobics
Aerobics classes burn hundreds of calories per hour-long class. A 160-lb. person burns more than 500 calories per hour in a high-impact aerobics class, according to the Mayo Clinic. However, you can take advantage of this type of exercise routine in the comfort of your home. Aerobics DVDs allow you to burn calories with an aerobics instructor in your own living room. Be prepared with a yoga mat, two lightweight dumbbells and an aerobic step.
Circuit Training
Circuit training allows you to concentrate on training specific muscle groups while performing a fast-paced aerobic workout to burn calories and build muscle at the same time. Best of all, these workouts can be performed in a short period of time and still provide an effective workout. Choose five or six exercises you want to perform, based on a problem area of your body or all-over fitness. Perform one set of five to 10 repetitions of each exercise consecutively. After finishing the last repetition of the last exercise, take a rest for one or two minutes. Repeat the circuit five or six times.
Dumbbell Exercise
Dumbbells are especially efficient for working out at home. These hand weights are relatively inexpensive, easily portable and take up a small amount of space in your home. Perform a variety of exercises for every major muscle group with these weights. Strengthen your arms with dumbbell curls, triceps extensions, concentration curls and triceps kickbacks. Work your back with dumbbell deadlifts, bent-over rows and chin raises. Target your chest by lying on your back and performing dumbbell chest presses and flyes. Perform shoulder presses and front raises to work your shoulders. Finish your total-body dumbbells workout by performing lunges and squats while holding a dumbbell in each hand.
Resistance Band Exercise
Use a resistance band to perform various muscle-strengthening exercises. This fitness tool can be attached to fixed objects or around parts of your body to perform exercises. Strengthen your lower body with squats and lunges, stepping on the band and holding the loose ends to create greater resistance. Work your upper body with resistance band curls, side shoulder rows, bent-over rows and chest presses.
Member Comments