Has a hectic weekly schedule caused you to sideline your fitness goals? Are you procrastinating when it comes to exercise? If yes, we understand your struggle, and want to help you find a solution!
Weekends are when most of us have some wiggle room and time for fun and leisure, so why not use this time to squeeze in a simple and effective workout too? A weekend workout regimen can ensure that you’re making the most of your time and also staying fit. Below we’ve curated a list of workouts that you can do at home, without having to visit the gym! All you’ll need is enough space and the willpower.
1. On-spot jogging
This is a great warm-up and isn’t too difficult to do either. On-spot jogging for at least 5 minutes continuously will loosen up your muscles and help you with increasing your adrenaline. Any workout is incomplete without a warm-up, which is why you can’t skip it. If jogging isn’t your thing, you can also run around your house or on a running track in your neighborhood park. The idea is to get started with cardio.
Skipping with a jump rope is a great way to tone your forearms and really bring out all that lean muscles. Even the wrist action has its benefits, and your grip gets better too. One great tip would be to try and flex or tighten your arm while you skip. This works like it does when you tighten your core muscles while doing ab crunches.
Skipping is actually one of the most underrated forms of cardio. It doesn’t just help with burning calories, but also tones the body on the whole!
With pull-ups, you’re essentially pulling up your body weight and also making your grip stronger. Pull-ups work immensely on your core muscles, but they also work fairly well on your triceps, traps and your shoulder and back muscles. It is important to keep the right posture so that too much strain doesn’t injure your arms.
Again, pull-ups can be done anywhere there is a sturdy bar or handle, but make sure that it’s secured properly before you put your weight on it.
Push-ups can be done either on the floor or in a diagonal position against a wall. Diagonal push-ups are an easier version of regular floor push up. Both variations are great for strengthening both the triceps and biceps and also the lats are expanded and contracted during this movement.
Do as many pushups as you can, and these can be done anywhere!
Planking is an exercise that can be done literally anywhere that you might be. It is essentially an exercise that is suggested for tightening the core muscles, but it actually helps with toning the arms as well. The running or moving plank is another variation that shifts the weight onto the arms and helps with strengthening them.
You can do a stationary plank for about 2 minutes (or however long you can hold it) and repeat 4 times with 20-second breaks.
3 reps of the moving plank for a duration of 1 minute each should be good too.
6. Squats and lunges
These two exercises are the simplest but also some of the most effective for building muscle on your butt and legs, and also for toning them! Deep squats are better, but you can always start with narrow squats. For lunging, you need to make sure that you’ve got the right technique, and you can lunge either stationary or moving.
For your weekend workout, go for 4 sets of 15 reps squatting, followed by the same amount of repetitions and sets for lunging backward and forward. Remember to take 5-second breaks between each set.
And there you have it! A super easy and effective way to spend some time in your fitness goals. A great idea would be to workout outdoors in your backyard or an open ground because this really helps with building stamina as well. Remember, your time is yours to delegate! And your fitness and health can surely find a place on that roster.