Here are the 30 Minute Exercises to do at home
Stay fit amid the enhanced community quarantine through these 30 minute exercises that you can do in the comfort of your home.
Since people are mandated to stay at home as much as possible due to COVID-19 crisis, lesser outdoor activities are done. This also means people are less active that would be equal to lesser burned calories.
In line with this, these are some of the suggested 30 minute exercises that would help you stay without the use of any fitness equipment, based on the article from shape.com.
Before the exercise proper, you need to warm up first and complete the following exercises in order and repeat two times.
- Walk-Out Chaturanga
- Stand with arms by sides
- Fold forward, walk hands out until the body is in a plank.
- Bend elbows to lower chest to the floor
- Scoop chest forward and up, arching back, straightening arms, and rolling forward onto tops of feet
- Reverse the entire movement
- Do this 30 seconds
- Fast Feet
- Stand with feet wide and knees are slightly bending, elbows bending also at the side of the body
- Lift feet alternately slightly off the floor in a quick manner
- Shift your weight from left to right on balls of feet.
- Do this for 30 seconds and as fast as you can
- Single-Leg Hip Raise
- Raise your legs alternately while your hands are on your hips
- Do this for 1 minute
- Mountain Climb
- Plank on palms
- Pull right knee towards the chest in a quick manner
- Do the same on the other side
- Repeat the steps for 30 seconds
- Alternating Lunge
- Lean forward by bending the right knee and go back to a standing position
- Do the same on the other side
- Repeat by switching sides
- Do this for 30 seconds
- Standing Big Sprint
- Stand with arms on the side
- Raise right knee to hip height
- Swing arms out to the side
- Switch legs quickly
- Russian Push-Up to Push-Up
- Plank on palms
- Bend elbows until forearms touch the floor
- Push up
- Do this for 1 minute
- Skater Toe Touch
- Imitate the gesture of a skater but bending to touch the floor
- Switch side quickly
- Do this for 30 minutes
- Bear Crawl
- Do the crawling position but don’t let your knees touch the floor
- Maintain this position as you walk as quickly as you can
- Do this for 1 minute
V Up
Lie down facing up
Lift the extended arms and feet, making the V-shape
Do this for 1 minute
- Gymnastic Ab Pulse
- Sit on the floor
- Extend arms in front of the hips
- Raise legs
- Do this for 30 seconds
- Hollow Back Hold
- Lie down facing up
- Extend arms overhead
- Lift arms and legs forming the letter C
- Do this for 1 minute
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