Exercising during winter can be a pain. Sometimes you just don’t feel like braving the cold to get to the gym. Other times, the snow can get so bad that the roads are in no condition for traveling. Regardless of your reason for passing up the fitness center, one thing’s for sure: You can’t forgo exercise.
According to recommendations by The Centers for Disease Control and Prevention, adults are supposed to spend at least 150 minutes a week performing moderate-intensity aerobic activity, while also dedicating at least two days to muscle strengthening exercises that focus on the legs, hips, back, abdomen, chest, shoulders and arms. By spreading your normal fitness regimen out among seven days, you can realize various health benefits, such as controlled weight, reduced risk of developing chronic conditions, a boosted immune system, enhanced mood and more.
But if you’re not willing to go to the gym as often during the winter, how can you ensure you’re spending enough time exercising this season? It’s simple! You don’t need a bunch of equipment to get a good workout. You can work your body in the comfort of your home! All you need is a little bit of space in your living room to get moving and a simple exercise regimen. Create a circuit out of the following moves to develop a 30-minute workout routine:
1. Jumping Jacks
A move you likely learned in elementary school gym class, jumping jacks make the perfect cardiovascular warm up move, working your calves, quads and shoulders all at once. Here’s a refresh: Start by standing tall with your feet together, bringing your hands to your sides. Quickly raise your arms above your head, simultaneously jumping your feet out to side. Reverse the movement, and repeat. Do as many jumping jacks as you can in 1 minute.
Lunges are a great way to challenge your leg muscles and improve your posture and balance. For the perfect form, keep your shoulders back and engage your core. Step forward with one leg, and lower your hips. Your knee should be bent at a 90-degree angle, bending forward until your thigh is parallel with the ground, and then move back to the starting position. Repeat the movement on the next leg. See how many lunges you can complete within a minute.
“Target your core muscles with the low-belly leg reach.”
3. Low-belly Leg Reach
To target your core muscles, try this exercise suggested by Health magazine. Lie down on your back with your hands behind your head, and lift your legs off the ground, bending your knees at a 90-degree angle. Lift your shoulders and perform a crunch, actively contracting your abs. Hold this position for 5 seconds. Exhale, extend your legs, reach for your toes and squeeze your abs for another 5 seconds. Repeat movement for 10 repetitions.
4. Tricep Dips
Are your arms in need of a transformation, but you’re lacking free weights at home? No worries. You can perform tricep dips without any exercise equipment. Just sit down on the floor, extending your legs in front of you. Reach your arms behind your back, placing your hands facing your body, with palms down on the ground. Use your arms to lift your behind off of the floor, bending and straightening your elbows 20 times. Rest for 1 minute, and then repeat for another 20 reps.
Try FIT 10
If you don’t have a lot of time to dedicate to fitness everyday but still want to put forth an effort, try FIT 10. This concentrated-yet-comprehensive workout helps you tone, sculpt and burn within 10 minutes. The program comes with an instructional DVD, padded waist belt, strong resistance bungee band, travel bag and a quick start guide. Claiming there’s no time to head to the gym is no longer your excuse for skipping your workout. FIT 10 is the answer!