With the cold weather plaguing many different cities across the nation, exercising outside has become out of the question. Since many of us don’t have a gym membership or home exercise equipment, it can be hard to stay in shape during the winter months. When it comes to fitness, sometimes it’s good to go back to basics and stick with things that are simple, yet still effective. So, here are five exercises you can do indoors — no gym or equipment required.
There’s a reason sit-ups have been a popular exercise of choice for decades. They are simple, equipment-free, and you can do them practically anywhere. In addition to the convenience, sit-ups are a wonderful exercise because they strengthen and stabilize your abdominal muscles — leading to fat loss and calorie burn. Sit-ups also can improve posture, protect your back from injury, and even help to regulate digestion.
2. Jumping in Place
Ever jumped roped with out the rope? It may sound silly, but jumping in place is a fantastic cardiovascular workout that can burn over 100 calories in 10 minutes. Make sure you jump high enough so your feet barely leave the ground, and be prepared to sweat! If you get bored of jumping up and down, throw in a few jumping jacks for good measure. The idea is to keep yourself moving long enough to get your heart rate up and burn those calories.
The more muscle you have, the more fat you burn. What many of us don’t realize is squats build muscle through out the entire body — especially in your quadriceps, hamstrings, gluts, and calves. Squats also help improve sports performance by helping you jump higher, run faster, and improve stability. Whether you’re doing basic squats, wall squats, or jump squats, you can’t go wrong with this exercise if you’re looking to improve your overall fitness.
There’s a reason why dancers have such incredible bodies. This exercise can burn nearly 400 calories per hour and all you have to do is put on some music and move. Dancing has also been found to be good for your heart. A study in Circulation: Heart Failure found that people who danced for just 20 minutes three times a week saw their heart health improve more than people sticking to traditional work outs. In addition, dancing can elevate mood and improve coordination.
Good old fashioned push-ups are a great workout for the entire body. It’s no wonder why this exercise is still used to help keep the military’s finest in shape. From your core to your biceps, push-ups help get your blood flowing and are one of the most effective exercises for building strength. Push-ups also help increase bone mass, as well as metabolic rate, so your body will keep burning calories long after you’ve finished your last set.