Boost your health with this easy but effective at-home workout with Woman's Weekly Health Editor Tanya Pearey
You don’t need expensive equipment or lots of space for this simple routine. Do it in the garden for some fresh air and a vitamin D boost. Or, in your living room if you can’t get outside.
Do each of the moves for one minute, with a 20-second rest in-between each. Then rest for two minutes before completing the five-move routine again. Do the routine four times in total.
Stop and rest at any time if it feels too much, and try the simpler version if you’re concerned about your fitness. We all have different fitness levels so it’s important to go at the pace that is right for you.
Cardio moves should leave you slightly breathless and strength ones should leave your muscles feeling slightly weak by the end.
Do this at home workout three or four times a week. If you have health issues or are concerned about your health, consult your GP before starting.
An at home workout to complete in your garden or living room
1. Jog on the spot
Great for: heart health
A good exercise to start with to warm-up. Pump your arms as you jog and, if you want to increase the intensity, lift your knees higher.
Make it simpler by marching on the spot. Remember to lift your knees high and swing your arms.
2. Wall push-ups
Great for: muscle strength
Put your arms out with hands flat against a wall. Keep your feet flat on the floor, bend your elbows and move your face to the wall, nose almost touching. Hold for one second, then return to starting position.
Make it simple r by trying simpler punches instead – shadow boxing one arm then the other for the duration.
3. Star jumps
Great for: Bone health
Stand with your arms by your sides and knees slightly bent. Jump up, moving your arms and legs into a star shape before landing softly with your knees together and arms at your sides. Keep your back straight and core engaged.
Make it simpler by doing jumping jacks. Stand with your arms by your side and knees slightly bent. As you jump into the air, move your arms and legs into a star shape and land. Jump again and return to your starting position – knees together and arms back at your sides.
4. Wall sit
Great for: Core strength
Lean against a wall with your feet shoulder-width apart and flat on the floor, with your knees at a 90-degree angle. Hold this position for the duration of the move.
Making it simpler by doing lunges. Stand straight with your shoulders back and your chin up. Step forward, until both knees are bent at 90 degrees. Keep your front knee above your ankle and the back one just above the floor. Push back into your starting position.
5. Bicycle crunches
Great for: balance and strength
Lie on your back, with your hands placed lightly at the side of your head and shoulders off the ground. Lift one leg slightly off the ground and extend it. Lift the other knee and bring it towards your chest. As you do so, twist your torso and move your opposite elbow across to meet it. Continue alternating.
Make it simpler by doing standing bicycle crunches. Bend your waist and bring your arm down and your opposite knee up to meet around your midriff.
Photos by: Imogen Pearey
Looking for a mat?
Meglio Eco-friendly yoga mat is large and non-slip, while its 8mm thickness offers absorption and reduced impact. Great for floor-based routines, from yoga to core workouts. £16.99, mymeglio.com.
Will you be trying this at home workout during lockdown?