Written by travel blogger Tiffany Ammerman
Are you finding it difficult or frustrating to get a sweat session in without access to your normal workout equipment? With so many of us now finding ourselves doing nearly everything from home, we’re longing for the days when attending a HIIT, yoga, CrossFit, dance or spin class was the norm in our daily routine.
Photos of epic and creative home/garage gyms are popping up everywhere, as we adjust to our new-found quarantine lifestyle. To help you stay fit during SIP, we've curated a list of five different types of fun and effective workouts that will get you sweating with little (or no) equipment. Bonus: if you’re missing your workout buddies, you can easily do these circuits over Zoom/FaceTimeⓇ with a friend.
Grab your water bottle, some tunes, a virtual friend, and get ready for some simple at-home workouts that will get both your heart rate and mood boosted!
HIIT (high-intensity interval training) has become popular among those who are looking for a heart-pumping workout often using just your bodyweight combined with high reps.
Check out this HIIT workout you can try at home, repeat the circuit 3-4 times:
20 Speed Skaters
10 Air Squats
10 Squat Jumps
30 Mountain Climbers
10 Sit-Ups
10 Seated Ab Tucks
10 Push-Ups
10 Burpees
10 Pulse Lunges (per leg)
10 Glute Bridges
Max. Plank Hold
HIIT workout courtesy of @healthy_bree
There are many subsets of yoga, from hot yoga to Bikram to Ashtanga Vinyasa and more! Some yoga flows can be meditative, slow and peaceful while others will send your heart rate soaring or have you completely inverted.
Check out these sans-equipment home yoga sequences. Repeat each exercise for 15 reps, complete 3-4 rounds:
Downward Dog to Upward Dog
Knee Hover to Downward Dog
Knee Hover + knee-to-shoulder taps
Handstand Tuck Jump
Hand Plank to Forearm Plank (with alternating knee hovers)
Yoga workout courtesy of @fitveganyogi
Cardio is typically defined as any sort of workout that increases your heart rate. Whether that is running, climbing stairs, swimming or high-volume body movements, it is guaranteed to spike your heart rate and get you sweating.
Check out this spicy at-home cardio circuit, try repeating the circuit 4-5 times:
1:00 Skaters
0:15 Run, turnaround, then 0:15 Run back
1:00 Squat Jumps
0:30 Run, turnaround, then 0:30 Run back
1:00 Burpees
0:45 Run, turnaround, then 0:45 Run back
1:00 Jumping Jacks
Cardio workout courtesy of @gomadtfitnesstoledo
Workouts incorporating various dance movements have become a fitness trend that has cultivated a huge following. From barre to ballroom dancing to Buti yoga, there are many dance-infused fitness routines for you to explore, even from home.
Give this at-home dance circuit a go, repeat 3-4 times:
10 Passé Jump Step Touch
10 Squat Jump Twist
10 Tricep Tap Clap Plank
10 Plank Jack Knee Crunch
Dance workout courtesy of @sequinjillian and @carbon38
If you’re wanting to get some strength training in but don’t have any dumbbells or barbells on hand, we’ve got you covered. During this time, getting creative is key! Please feel free to adjust the movements for whatever equipment you have, and always be safe.*
Here’s an upper-body strength circuit that uses items you can easily find lying around your home! Aim for quality reps and complete the circuit 2 times:
5 Single-Arm Shoulder Lifts with a weighted/full backpack (5x per side)
5 Single-Arm Fly with a weighted/full backpack (5x per side)
5 Shoulder Lifts with a heavy box/bag
0:30 Overhead Hold with a heavy box/bag
5 Arm Raises with a heavy box/bag
5 Single-Shoulder Press with a milk jug/bottle (5x per side)
5 Around-the-Worlds with a broom handle/stick
5 Tricep Extensions with a milk jug/bottle
Strength workout courtesy of @dina_homeworkouts
Hopefully, these at-home workouts will help get you motivated and moving. But, like all things during this time, please don’t let failure or missed workouts become a point of shame—remember that your mental health is equally important right now. So if you find yourself getting more frustrated than fit, just give yourself a break for the day, go for a walk, then get back to it tomorrow. Utilize this unique time to explore different types of workouts and just have fun moving your body today!
*Please always consult a physician before starting any exercise regimen.
Photos courtesy of: @healthy_bree and @meganashleyfitness
About the Author:
Georgia native Tiffany Ammerman is the thru-hiker and CrossFitter behind the travel blog The Goodish Traveler. She spends the majority of her time traveling, eating sushi and searching for hiking trails. When she's not blogging, Ammerman can be found training at CrossFit LaGrange and teaching art to kids.
> > > Stay well.
The universal language of music has been used in almost every culture for centuries to stir emotions, transmit stories and connect with others. While its healing powers are renown around the globe, what can music actually do for your well-being?
Here are 3 powerful health benefits of music along with a handful of fresh playlists created by our LIFEAID crew & FITAID athletes to help you vibrate higher and rule the day!
FACT: Some studies suggest that music can increase overall exercise performance by boosting physical and mental stimulation.
Here are some of our favorite athletes' playlists to help you crush your next workout.
Alex Michael Turner, bodybuilder:Jacob Heppner, 4x CrossFit Games athlete :
Reneé Pickett, Strong Nation master trainer:
FACT: Research has shown that listening to certain types of music — ones with repetitive elements in rhythm and melody — help warm up the brain, increase cognitive function and boost memory.
Here are a few playlists that our LIFEAID employees use to help them get in the zone while working.
Tamar, national events manager at LIFEAID:
Theza, director of operations at LIFEAID:Cari, PR manager at LIFEAID:
FACT. Studies have shown that whenever you listen to music, your brain releases dopamine, the 'feel good' hormone. Music has the power to influence a listener’s emotions and—according to some researchers—can even improve one’s overall well-being, reduce stress and anxiety, and create feelings of happiness.
Enjoy the following playlists to help curate good vibes and bring joy to your daily life.
Ashley Kidd, pro wake surfer:
Greg, logistics coordinator at LIFEAID:
Ana, national marketing manager at LIFEAID:
BONUS: Here are two epic DJ sets from our very own LIFEAID co-founders Orion Melehan and Aaron Hinde to help pump you up during quarantine!
LIFEAID CEO Orion Melehan on SoundCloud:
LIFEAID president Aaron Hinde on SoundCloud:
To listen to more of these kinds of playlists, please visit our FITAID and LIFEAID channels on Spotify.
> > > Stay well.