Maybe this will not be as effective as a gym but you can maintain fitness and health by using the household items.

You have plenty of the objects around your home for helping you get fit. Here is the list of various items with you to do weight training and tone your muscles:

1.            COUCH

2.            BUCKET FULL OF WATER

3.            PLASTIC BAGS FULL OF SOIL

4.            CHAIR/TABLE

5.            FLOWER POTS

6.            TOWEL

COUCH

To add some resistance in leg workout, it will be a good option for a beginner in lifting weights. With the help of a couch, you can do leg press at home. All you have to do is lie down on the floor. Use the corner of a couch and your foot sole to lift the couch towards the ceiling then get down slowly and if you want to add more resistance in it then ask someone to sit on the couch and then lift it. This exercise targets quads, hamstring, and glutes.

BUCKET FULL OF WATER

The next weight workout comes at home is from Bucket of water. The more you fill water in a bucket the heavier the weight you will get to lift. With this type of technique, you can perform multiple exercises or can target different muscles.  You can perform bucket biceps curls or you can train your traps by doing shoulder shrugs.

PLASTIC BAG FULL OF SOIL

If you are crazy about weight training and want to lift more heavy weights or want to add more resistance in your workout routine, then a plastic bag full of soil is a better option. Soil contains loads of weight. The more you add soil in bags, the more resistance you will get. By this, you can do front squats by lifting the bag in both the hands and place at the front deltoid.

CHAIR/TABLE

Chair and table, these two furniture items almost exist in every house. You can use these as your workout equipment. With the help of these, you can strengthen the triceps. You can do triceps dips with the help of a chair or table.

All you have to do is just place your hands behind the back on the seat of a chair or on the corner of the table. Make sure both these items are strong enough to hold your weight. You can do up and down movement to do bodyweight triceps dips or you can do step-ups on these both items.

FLOWER POTS

Flower pots! The next household item for weight training is a flower pot. If you want to lift a baby weight just for toning your muscles then flower pot is a very convenient and easy option to do. Flower pots contain less weight as a comparison to other household items. With the help of flower pots you can do triceps kickbacks, alternate biceps curl, hammer, and side lateral for endurance.

TOWEL

The sixth household item for weight training is a towel. You may think it’s a joke, how a person can do weight training with a towel, it may not contain so much weight but you can add resistance to train your core muscles with a towel.

All you have to do is hold both ends of the towel straight in both hands. Then sit on the floor and tilt your upper body from left to right and right to left to train obliques and abs just like Russian twists. You can also tone your triceps by the towel. Place your hands behind the back. One hand will be downward and another one will be in an upward position like you rub and clean your back with a towel.

PRO TIP:= when you do any type of weight training or you train any of the body parts then make sure your back must be straight and you take an accurate breath.

Just like your body has different types of muscles that are shoulder, chest, back, triceps, biceps, quads, etc and they need a workout for effective functioning. As same as the heart is also a muscle of your body and it also needs a good workout for effective functioning.

Cardio workout is an aerobic exercise or heart rate booster workout. It is also known as cardiovascular exercises. Cardio is the workout which is meant for heart muscles, it increases your heart rate and then will increase the flow of blood and oxygen in your body. Therefore, cardio work out makes the heart stronger. A stronger cardiovascular system means fewer possibilities of getting heart diseases.

Cardiovascular exercises not only work on the heart but this is also helpful in burning fat from your body. Doing cardio workout with an empty stomach causes more fat to burn from your body. If you have some fitness goals like weight loss or fat loss than cardio workouts is the best weapon to kill both.

There are countless exercises for cardio you can do at the gym or home. In this CORONAVIRUS PANDEMIC, all the fitness centers and gyms are closed so you have only one choice left which is home, you only can do your cardio workout at home without any equipment just with your body weight. Before starting cardio make sure you do proper stretching and warm up your body.

Here are the seven best HIGH-INTENSITY cardio exercises you can easily do at home.

1.            JUMPING JACKS

2.            HIGH KNEES

3.            BURPEES

4.            ROPE SKIPPING

5.            BHANGRA

6.            STAIRS UP AND DOWN

7.            STEP UPS

JUMPING JACKS

Jumping jacks is the most effective, easy, and high-intensity workout you can do at home without any equipment. This is a ply metric exercise that intends a person to run, jump faster, stretching, and contracting the muscles fast. Jumping jacks is also known as star jumps, in this exercise you have to take a big jump on every rep. when you take jump then you take a position with spread legs wide and your hands must be clap going upward to the head and returning with the feet together and arms at the sides. This is your full-body movement workout, every single muscle is engaged with this and helps to raise your heart rate up.

Specially, it targets these muscles

•             GLUETUES

•             QUADS

•             HIP FLEXORS

HIGH KNEES

High knees are also a ply metric exercise. It raises your heart rate very fast. This exercise is a little tough than jumping jacks. Your abdomen is totally engaged with this and its strength all your legs muscles. It improves the momentum of your body and increases the flexibility with better muscle mind connection. Because of various fitness benefits of high knees, it is incorporated with a wide range of workouts and you can do this anywhere or even at home. To do high knees all you have to do is make a muscle mind connection first and take a deep breath then stand in a shoulder-width apart and lift up your first feet up to your chest then get down towards the surface then lift second feet up to your chest then get down towards the surface. Move your legs alternatively. Continue the movement with running speed.

Specially it targets these muscles :-

•             CORE

•             QUADS

•             GLUETUES

•             HAMSTRING

BURPEES

Burpees are the full-body strengthening workout. This exercise is more challenging and hard to do exercise ever. This is a full-body movement workout almost all the muscles are engaged with it. You just use your body weight to do this exercise for resistance. To do burpees, first, start with a standing position in a shoulder-width apart. Then move your hands facing towards the ceiling and then take a slight jump than going to a push-ups position, then do a push-up and getting back to standing position. Repeat the movement with a pace and do reps as much as you can for getting faster and guaranteed results.

Specially target muscles:-

•             CHEST

•             TRICEPS

•             LEGS

This workout will take your heart rate to the peak.

ROPE SKIPPING

Rope skipping is one of the oldest and easiest cardiovascular workout ever. This is not a SKIP workout. You just need a skipping rope and use your body to perform this and this exercise is more intense than simple jump and it burns overloads of calories in a single minute even you can’t think about it. The nature of this workout makes it more special as it takes your heartbeat up in less than a minute if you do this with the high intensity. Rope skipping is an anywhere can do the workout. You can do this in the gym or even at home.

This workout is also a full-body workout and burns more calories which causes faster results in fat loss and weight loss. If your goal is fat loss or weight loss in a mean time than this workout is meant for you.

To do this exercise, first, stand straight with a shoulder-width apart then grab a skipping rope behind your back and take a steady position then move rope around your body then take a little high jump and repeat this movement as much as you can. This workout is also known as the JUMP ROPE workout.

There are different variations of rope skipping:-

•             Alternate foot jump

•             Side swing

•             Criss cross

BHANGRA

Bhangra is a Punjabi traditional dance and it’s originated in Punjab. It also can use as a cardio workout when done with high intensity. This is the most popular aerobic workout ever. This workout shows fun with intensity. This workout is very easy and is meant for expressing yourself with high intensity. This is one of the best heart-pumping workouts. This is a full-body workout. Every single muscle of your body is engaged with it. Bhangra is helpful in fat loss and weight loss and it needs no equipment but only your body to perform. To do this workout you just need a good Punjabi track and spacious room and your body.

STAIRS UP AND DOWN

Stairs up and down is a good and simple workout for toning your lower body. Researches have shown that it helps to control the blood sugar level in the body. It keeps your legs strong and toned. The flow of blood and oxygen in your body increases which means your heart and body becomes healthier. You don’t need special equipment and don’t need to go to the gym to do this you can do this at home it becomes more intense when you do it with a running pace. It burns more fat and raises your heartbeat up. You can increase the leg workout intensity by doing weight up and downstairs. It helps to reduce the soreness of legs.

You can do this anywhere, anytime. Choose stairs rather than lift.

STEP UPS

This workout is so simple and helps to build strong legs.  The engagement of calves is more in it. The intensity of step-ups is more than the stairs up-down. This workout is similar to the stairs up-down. you don’t any special or fancy equipment to do this, all you need is a simple box or you can do this with your home stairs only with a single stair. This workout is performed by stepping on to the box. If you want to increase the intensity of this workout then add some weight. This workout builds a stronger lower body and improves the imbalance of legs.

BENEFITS OF DOING CARDIO EXERCISES

•             Weight management

•             Balance blood sugar level

•             Healthy heart

•             Increase bone density

•             Increase stamina

•             Helps in fat loss

Maintaining a good healthy heart is very important nowadays. so try these some of the best cardio workouts or exercises that you can do at home without any pieces of equipment.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information.