Tuesday, January 17, 2012

10 Ways to Workout at Home

Come on Diva’s….let’s shake, rock and roll!  Here are 10 Ways to Workout at Home while using Medifast Meal Replacements and get incredible results! 

Not all of us have the money to get a gym membership.  There are times of the year here in areas throughout the US that makes it really hard for us to exercise outside as well. We start to make excuses like, “I don’t have the money to join a gym and it’s freezing outside, so I will work out when it gets warmer. 

Sometimes, you make plans to work out. You might do all of the prep work: you pack your gym clothes the night before, make sure you have your water bottle and a healthy snack, you clear your schedule, and then, boom! Something happens and your carefully constructed plans vanish in smoke. What’s an intrepid gym rat to do? Don’t worry, there are many things you can do at home that will give you a great workout, even if you don’t have access to free weights or a treadmill! 

The key to exercising at home is to be consistent. Just because you aren’t making a financial investment doesn’t mean you can slack off. Create a checklist for yourself that you post on the refrigerator or next to the television. This way, you’ll see your goals on a daily basis. You might even be able to exercise at home while you watch TV! 

Here are some great options: 

· The Power of 20
20 push-ups, 20 sit ups and 20 lunges. It’s guaranteed to get your blood moving!


· Pilates or Yoga at Home  
Involved the kids…they love it! 


· Make the kitchen work for you!
Create a rotation of counter push-ups and tricep dips facing away from the counter, and then rotate it with jumping lunges. Aim to do each set for a minute without stopping, and do 3-5 sets. You will feel this one for a few days. 

· Climb the stairs  
You can get the same benefits at home as you would in a step aerobics class at the gym. If you have a staircase in your home, you can get a great workout by simply climbing the stairs. To start, stand at the bottom of the stairs and walk in place for about one minute to get your leg muscles warmed up. Next, step up onto the first stair, and then back down. Repeat this move on the first stair only ten times. Walk in place for fifteen seconds. Next, walk up the first two stairs, and then back down, then walk up one stair and back down. Repeat ten times. Then go up three stairs, come down, walk up two stairs, come down, and walk up one stair and come down. Repeat ten times. Continue the pattern up ten stairs. You will definitely feel the burn by the end of this step routine. I don't recommend going up more than ten stairs because it will get tricky to walk back down after that point. If you feel winded or dizzy, start slow. Stick with the first three stairs, and gradually build up your endurance over the weeks and months to come. 


· Wii Fit  
The WiiFit is extremely user-friendly. The program is designed to incorporate different exercises to build core muscles and boost your fitness level overall; once you get started, you’ll want to stick with it. The presentation makes the Wii Fit feel less like a workout. It’s more like a diversion instead of a boring and laborious repetition of exercises. View a fun video here.


· Laundry Lifts
That’s right fellow Diva’s…make your laundry day work for you! 

A laundry basket full of clothes can be more than a household chore - it can be an arm sculpting piece of exercise apparatus! Hold the basket above you head, and lift upwards and back down. Do at least three repetitions of fifteen lifts each. If it is too heavy for you, all you have to do is take out some clothes. This exercise will work your shoulders, upper arms, and upper back muscles. Vary this workout by lying flat on your back, and lifting the basket up and down from your chest. 

· Diva Dance! 
Dancing is a great way to burn off pounds, and it also great fun. Turn on some off your favorites tunes with a fast and energetic beat, and break it down. 

Pssst…Diva’s here’s a secret…. 

It doesn't matter what you look like so forget the makeup and perfume and have fun with this one - all that matters is that you are burning calories, and loving every minute of it. (My favorite is MAMMA MIA!) 

· Jump Rope is NOT Just for Kids
If in doubt, and you only have five minutes.

Maybe the last time you held a jump rope was in fourth grade at recess and you need to purchase another, but it will be worth it. Jumping rope turns out to be is one of the most effective cardiovascular fitness routines around—for anyone! Jumping rope burns up to 1,000 calories an hour and tones calves thighs, upper body, and even firms abdominals. It can also help with agility, posture, balance, coordination, and endurance. And since all you need are a pair of good cross training shoes, a jump rope, and a little space, you can skip rope and stay fit practically anywhere. It’s the perfect indoor winter workout. Come on Diva’s you can get her up and moving again. Plus it will be fun and bring back great childhood memories. 


· Step Exercises
Using the steps in your home, you can do repetitions which will tone your leg muscles. (Just remember to be careful!) 

· Jogging In Place
Jogging is a great exercise for your heart. You can jog in place at home while watching TV or listening to music. The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs. Jogging in place is an easy and convenient way to fit physical activity into your lifestyle. By jogging in place, you can burn excess calories, promote a healthy weight and lower your risk for several diseases. You can also incorporate arm movements while jogging in place to increase the amount of calories you burn. Change up our routine each week. This will keep your body working efficiently on all areas, all the time. 

There are lots of exercises you can do at home, and most don’t require any equipment or DVD’s. Don’t let your inability to visit a gym get in the way of your fitness! 

As with starting any program make sure you check with your physician before starting an exercise program.

7 comments:

  1. I am definitely printing this out! All of the gyms by me are super nasty so I have to resort to working out at home which I had no idea how to do it effectively! xo

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  2. I love LOVE my Wii Fit. It's just what I need to kick me in gear during the winter! =)

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