Workout in your comfort zone, which is your home, is the best way to stay active, positive & energetic. 

Working out from home refers to engaging in exercise and physical activities within the confines of your home or any private space where you can move easily and perform physical activities. It can be an effective and easy way to take care of both your physical and mental health.

Before starting to work out from home it is important to consult with a healthcare consultant because he/she can advise you on how you can perform the exercise in the right way and also if you are suffering from any disease, It is really important to follow all the instructions given by healthcare professionals.

A Good Habit Before Starting Workout: Warm-up 

Warming up before a workout is mandatory to prepare your body for physical exercise, increase blood flow to muscles, and reduce the risk of injury. 

Here are some step-by-step guides to start warming up.

• Arm Circle 

Extend your arms and make a circular motion with your arm. You can do this for 1-2 mins. It helps in blood circulation and builds muscles. 

• Neck Circle

Start with a circular motion of your neck and continue it for 1-2 minutes.

• Jumping Jacks

 Start with a jumping jack to get your heart rate up and warm your body before moving to exercise. This exercise should be performed for 1-2 mins maximum.

• Jogging

 Lift your knees as high as possible and start jogging for 1 minute.

• Squats

 Start with 50-20 squats for your lower body & legs.

After completing your warm-up, you can transition into your home workout routine. For that, you should consume some amount of coffee with hot water which is called black coffee. Black coffee increases energy and alertness, it can help you feel more focused and awake during a workout. You can perform a wide variety of exercises at home without any tools. 

Here are Some Exercises that You can Effectively Perform at Home

• Bodyweight Squats 

 For squats, you need to stand with feet shoulder-width apart and lower your body as if you are going to sit in a chair, keeping your chest up and straightening your knees.

You can start with bodyweight squats and gradually increase the difficulty by adding weights, as your strength increases.  

• Lunges

 Step one foot forward and lower your body until your front thigh is parallel to the ground, keeping your chest up and back straight. 

• Push-ups

 Start in a plank position, lower your body until your chest almost touches the floor, and push back up.

• Plank

Get into a push-up position with your forearms on the ground, keeping your body in a straight line from head to heels, and hold for as long as you can while engaging your core

• Mountain Climber

  Start in a push-up position and quickly alternate bringing your knees towards your chest in a running motion.

• Burpees

 Begin by standing, then squat down, kick your feet back into a plank position, do a push-up, bring your feet forward, and jump up.

• High Knees

 Stand in place and quickly alternate bringing your knees up towards your chest.

• Triceps Dips

Sit on the edge of a sturdy chair, place your hands on the seat, and slide your hips off the front. Your elbows should be bent to your lower body, and your arms have to return to the starting position.

• Bicycle Crunches

  Lie on your back, bring your knees towards your chest, and alternate bringing your elbows towards the opposite knee while extending the other leg.

• Jump Rope

  Use a jump rope and perform skipping motions, jumping over the rope as it passes under your feet.

Performing these exercises will surely help you in working out at home.

It’s important to maintain proper form, stay consistent, and gradually increase the difficulty to continue challenging yourself.

A Balanced Diet is Important 

A  well-balanced diet is essential to support your home workouts and overall fitness goals. Your diet should provide the necessary energy, nutrients, and hydration to fuel your workouts.

Here are some dietary guidelines to consider for a home workout

• Carbohydrates

Take complex carbohydrates from sources like fruits, whole grains,  vegetables, etc. It includes foods like brown rice, quinoa, sweet potatoes, whole-grain pasta, and oats in your diet to provide sustained energy.

• Protein

 It includes lean sources of protein to support your body’s recovery and muscle development.

Good protein sources include chicken, turkey, fish, lean beef, tofu, legumes, eggs, and low-fat dairy products.

• Hydration

 Drink water regularly throughout the day and before, during, and after your workouts.

• Fibers

Fiber helps with digestion and provides a sense of fullness. 

• Vitamins and Minerals

 Consume a variety of colorful fruits and vegetables to ensure you get a wide range of essential vitamins and minerals.