A Full Body/Cardio Workout You Can Do At Home

Did you know a 62-year-old holds the world record of an 8-hour plank? Talk about motivating! After the holiday rush, get back to prioritizing your workouts into your daily routine.

Why it’s important to stay active

It is vital during times of stress to keep as many of our daily routines in place as possible. Exercise is foundational to this practice so that we do not lose focus on the positive habits we have built nor lose the progress we have achieved. 

Physical activity has been proven to reduce stress chemicals like cortisol and adrenaline while simultaneously increasing our “feel good” neurochemicals like endorphins.

The bottom line is that staying active during these challenging times will improve our mental health, boost our immune system and ultimately help us to fight off disease.

Ways to stay active when you can’t go to the gym

I highly recommend exercising outdoors (walking, running, hiking, etc.) whenever possible to soak up the additive mental health benefits sunshine and fresh air provide.

Or, if getting outside is not an option, try walking up and down your stairs or doing calisthenic exercises like jump squats and jumping jacks in your living room. 

If you are fortunate enough to have exercise equipment at home, now is an opportune time to dust it off and use it.

For those seeking more guidance and structure in their routine, video workouts on YouTube or other streaming program providers (many available for free) are great resources.

Lastly, don’t forget about weight training! 

For most of us, our bodies provide the perfect load and resistance necessary to strengthen both our muscles and bones.  

If you have weights at home and are looking for more of a challenge then I would certainly encourage you to incorporate them into your routine. 

If you do not have weights and still need a little something extra, tap into your creativity (and pantry) by using household items like cans of soup or water bottles for added resistance.  

As a mom, my personal favorite is to do squats or planks while having my 3-year-old sit on my back.

Another go-to for me is this 7-minute scientific workout. Doing multiple rounds of this workout is guaranteed to give you a great burn!

Sample Exercise Routine to Try at Home

To get things started, try this body-weight exercise routine that can be done in the comfort of your own home. 

Disclaimer: it is recommended that you to talk to your doctor before starting any new exercise regimen, especially if you have any heart conditions or diabetes. Please stop immediately if you feel any sort of pain or dizziness.

Warm-up and Cool-down stretches

Cat-Cow Stretch

Cat-Cow Stretch – Get on all fours with hands and knees shoulder-width apart. Pull in your abdominal muscles while lowering your head and arching your spine up. Take a breath and then lift your head up while arching your spine down.

Repeat 4 times while taking inhaling breathes for the cat and exhaling breathe on the cow stretches.

Butterfly Stretch 

Butterfly Stretch – Sit on the floor with your back straight and feet together as close to your core as you can. Hold your feet with your hands and push your knees down.

Rest and repeat 4 times. You should feel this move in your glutes and hip flexors.

Broomstick Stretch 

Broomstick Stretch – Stand with feet shoulder width apart. Grab a broomstick (or towel) and lift it above your end with your arms straight. Stretch to the right for 5 seconds and then stretch to the left for 5 seconds.

The Workout

These exercises can be done alone or together as a superset, meaning that you move quickly from one exercise to the next without much rest in between.

Squat Boxing

Squat Boxing – Stand with your feet a little wider than shoulder-width apart and squat down keeping your core tight. Make a tight fist with the thumb on the outside. Jab your right arm to the left side of your body and then switch and jab the left arm to the right side of your body.

Repeat 5 sets of 60 seconds. You should feel this move in your quadriceps, abs, shoulders, biceps, and triceps.

Burpees

Burpees – A love / hate relationship for many, burpees are amazing for working multiple muscle groups and getting your heart rate up.

Start with your feet shoulder width apart. Bring your hands down to your feet in a squat motion. Put weight on your hands at the same time as jumping both feet out together to a full plank. You can do a push up here for bonus points! From there jump your feet back to your hands and jump up.

Repeat 3 sets of 10 burpees.

Lateral Shuffles 

Lateral Shuffles – Keep your core tight and bend over slightly. Do a small jump to your right and let your left leg come behind your body and tap. At the same time bring your left arm to touch the ground.

Repeat on the opposite side and repeat the motion for 3 sets of 60 seconds.

Alternating Lunges

Alternating Lunges – Start by standing straight and take a step forward and lowering your body until your front knee is bent at 90 degrees. Your rear knee should be just off the floor. Keep your upper body upright. Push back up to standing and repeat on the other foot.

Repeat these alternating lunges for 3 sets of 20 on each side.

Body-Weight Calf Raises

Body-weight Calf Raises – Find a steady surface like a stair or any open space on the floor. Hold your feet shoulder width apart and stand straight. Slowly raise your heels until you are on the balls of your feet, pause at the top, and slowly lower back down.

Repeat 3 sets of 25 reps.

Body-Weight Squats 

Body-weight Squats – Start with your feet shoulder width apart with toes straight forward. Place hands behind your ears and slowly lower your weight down like you are about to sit in a chair. Hips should start to hinge back before your knees start to bend. Hold this pose when you reach the 90 degree position. Your knees should not be beyond your toes here and keep you back as straight as possible.

Return to standing and repeat for 4 sets of 20 reps.

The Bottom Line 

Above all, don’t let external circumstances dictate your ongoing practice of self-care…just keep moving! Remember to track your exercises in the Lose It! app as weight training.