With the Covid 19 pandemic spreading like a wildfire gyms have closed doors and the lockdown has begun in our Country. No gym, no problem. At Owen fitness pt we’ve put together a no-equipment routine you can do in the comfort of your home. You don’t need a gym membership to melt the unwanted belly fat and keep in shape while in quarantine. Use this program to burn fat, tone, and improve your fitness.
How to do it:
Perform these exercises in a circuit form, completing the prescribed number of repetitions and sets with minimum rest in between the circuit. Once you’ve done a set of each exercise take at least a minute rest then repeat the whole circuit 2 or 3 more times depending on your fitness level.
Push up’s or knee push up
Assume you are in a push-up position WITH either straight knees or straight knees depending on your fitness level. Your body should form a straight line with your ankle to your head. Keeping your body rigid, lower your body until your chest almost touches the floor and upper arms deep down your elbows. Pause, then push yourself back up to the starting position as fast as possible. Be sure to keep your arms wider than your shoulders. If you Push up hard, start with the knee push-ups( ladies push up). Execute 3 to 4 sets in the circuit with 15 to 20 repetitions.
Bodyweight squats
Stand as tall as you can, with both feet slightly wider than your shoulders. Hold both arms up straight shoulder-length together. Keep your posture right with your chest out and back forced in, slowly lower your body more like you want to sit down using your glutes( Bum), go low as much as you can then push yourself back up to the starting position. Execute 3 to 4 sets in the circuit with 15 – 20 repetitions
Front plank
Lie on your stomach facing down with both elbows on shoulder-length, then slowly lift your body straight up with your bum in proportion with your head keeping a straight posture with both feet a bit wider than your shoulders. With your midsection tight hold the position for 30 to 60 seconds.
Jumping jacks
Both feet close together with arms on the side, jump up with both legs spread wide and the hands touching overhead or clap, and then returning to a position with the feet together and the arms at the sides. Execute for 30 to 60 seconds.
Stationary lunges
Stand tall with your feet hip-distance apart, take a wide step in front with one foot then step back to the start position, alternate both feet. Be sure to keep your chest out and also focus on your balance. Repeat exercise 3 to 4 times with 15 to 20 repetitions on each side.
Bottom line:
There are plenty of options available to help you shed excess fat and improve your health. Incorporating some healthy habits into your routine and switching up your diet can make a big difference. Even minor changes to your lifestyle can have powerful effects on fat burning. Be sure to pair these exercises with a nutritious well-rounded diet and an active lifestyle to simultaneously boost fat breakdown, the immune system and improve your overall health. Stay safe
