Here Are Some Easy Methods Of Doing Home Workouts During This Quarantine

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Here Are Some Easy Methods Of Doing Home Workouts During This Quarantine

లాక్ డౌన్ ముగియడానికి ఇంకో 15 రోజులు పట్టేలా ఉంది, దాదాపు 40రోజులకు పైగా ఉంటున్న ఈ లాక్ డౌన్ ప్రపంచంలోనే అత్యధిక రోజులు కొనసాగుతున్న నిర్బంధంగా పరిగణించవచ్చు. ఇన్ని రోజులు ఇంట్లోనే ఉండిపోవడం మూలాన మనలో ఒకరకమైన లేజీ లైఫ్ స్టైల్ అలవాటయ్యే అవకాశం ఉంది. ఫోకస్ గా ఆలోచించకపోవడం, సమయాన్ని ఎలా ఉపయోగించకపోవడం తెలియకపోవడం వల్ల వెబ్ సిరీస్ లు చూస్తూ కళ్ళు, నిద్రను పాడుచేసుకోవడం, ఇప్పుడు పొల్యూషన్ లేకుండా బానే ఉంది కాని ఒకేసారి పొల్యూషన్ పెరిగిపోతే మనం అడ్జస్ట్ అవ్వగలమా.? ఫిజికల్ వర్క్స్ అంతగా లేకపోవడం వల్ల ఫ్యాట్ పెరిగిపోవడం.. ఇలాంటి రకరకాల చెడు అలవాట్లు మనం దీర్ఘకాలం కొనసాగించే ప్రమాదం ఉంది. లాక్ డౌన్ వల్ల చెడు జరగడానికి ఎంత అవకాశం ఉందొ, మంచికి అంతే అవకాశం ఉంది. బుక్స్ చదవడం, ఇంట్లో వంట చెయ్యడం, అమ్మకు హెల్ప్ చెయ్యడం, అలాగే మనం హెల్దీగా ఫిట్ గా ఉండే వర్కౌట్స్ చెయ్యడం..

ఒక్క రూపాయి అవసరం లేదు: శివ స్వరూప్ హైదరాబాద్ కు చెందిన ఒక సాఫ్ట్వేర్ ఉద్యోగి. ఒకప్పుడు చాలామందిలానే వర్కౌట్స్, హెల్దీ ఫుడ్ విషయంలో జాగ్రత్తలు పాటించకపోవడం వల్ల కొన్ని ఇబ్బందులు ఎదుర్కొన్నారు కానీ ఎప్పుడైతే ఇషా ఫౌండేషన్ లో యోగా, మెడిటేషన్ నేర్చుకోవడం, ఫిజికల్ వర్కౌట్స్ కు సంబంధించి ముంబయ్ లోని ప్రతిష్టాత్మకమైన BFI లో ట్రైన్ అవ్వడం వల్ల శివ జీవితంలో విపరీతమైన మార్పులు సంభవించాయి. తనకు కలిగిన అనుభవాన్ని మిగిలినవారికి కూడా అందజేయాలన్న ఉద్దేశ్యంతో ట్రైనింగ్ ఇవ్వడం మొదలుపెట్టారు. ఒక పక్క సాఫ్ట్వేర్ ఉద్యోగం చేస్తూనే మరో పక్కన జనాలను మైండ్ పరంగా, బాడీ పరంగా ఫిట్ గా ఉంచుతున్నారు.

ఎవరెస్ట్ ఎక్కినంత కష్టం కాదు: వెయిట్ తగ్గడం, ఫుడ్ విషయంలో కంట్రోల్ గా ఉండడం, ఏమీ ఆలోచించకుండా కాసేపు మెడిటేషన్ చెయ్యడం.. ఇవ్వేమి ఎవరెస్ట్ ఎక్కినంత కష్టమేమీ కాదని శివ అభిప్రాయం. చిన్న చిన్న టిప్స్ ఫాలో అయితే 'వి కెన్ డూ వండర్స్'. భోజనానికి భోజనానికి ఒక ఆరు గంటలు గ్యాప్ ఉంటే చాలు, ప్రతిరోజు ఆక్సిజన్ పార్క్ లో కాసేపు నడక, చిన్నపాటి వర్కౌట్స్, అక్కడే కాసేపు మెడిటేషన్, అలాగే మన శారీరక శ్రమకు అవసరమయ్యేంత మాత్రమే హెల్దీ ఆహారం తీసుకుంటే పరిపూర్ణంగా జీవితాన్ని ఆస్వాదించవచ్చు.

ఈ లాక్ డౌన్ సమయంలో ఇంట్లోనే ఉంటూ ఇలాంటి తేలికపాటి వర్కౌట్స్ చెయ్యవచ్చు:

1. Tabata workout

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TABATA!!? . Save for later and ♥! Kickstart your day with this Tabata workout. Tabata is one of the most effective forms of high intensity interval training (HIIT) using a 20 sec work, 10 sec rest ratio TAG YOUR BESTIE & Give this workout a try! . HOW TO DO THE THINGS: Alternate between the two exercises in each Tabata Workout Set. Perform the first move for 20 seconds followed by 10 seconds rest before moving on to the second exercise in the Tabata. Complete 4 rounds of each Tabata and then allow 60 seconds rest between Tabata Workout Sets . WORKOUT: ͈ TABATA 1 ͈ - Frog Squats - Squat Jumps ͈ TABATA 2 ͈ - Kick Sits - Plank w/ Shoulder Tap ͈ TABATA 3 ͈ - Split Jumps - Crawl Out Push Ups ͈ TABATA 4 ͈ - Alternating Lunges - Mountain Climbers . #RunningYogi #TRYSquad #tabata #garminindia #GarminIn #beatyesterday #runnersofindia #fitness #hiit #workout #tabataworkout #crossfit #homegym #personaltrainer #fitnessmotivation #personaltraining #circuittraining #functionaltraining #quarentineworkout #strengthtraining #homeworkout #workoutfromhome #StayHomeStaySafeBeFit #tabatahomeworkout #tabatapower #tabataintervaltraining #homeworkoutvideos

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2. Core Workout

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CORE WORKOUT without Equipment! . You might be stuck at home but that doesn’t mean you can’t workout! Here are 6 simple but very effective core exercises you can do almost anywhere in your house! . 1️⃣ Single Leg Crunch | 10 Each Leg 2️⃣ Bicycles | 20 Reps 3️⃣ Foot Cross to Side toe taps 10 Each Leg 4️⃣ Leg Lifts | 10 Reps, get your hips off the ground 5️⃣ Oblique Knee Ups | 10 Reps 6️⃣ Plank Leg Lifts | 10 Each Leg . ? SAVE for Later . ? TAG a friend who likes challenging core work ? . #RunningYogi #runnersofhyderabad #runnersofindia #abexercises #coreworkouts #coreexercises #corestrong #homeexercises #homeworkouts #homefitness #fitnessathome #abcircuit #homeabguide #absathome #absonfire #abworkoutvideos #coreathome #corework #coretraining #abworkouts #quarantineworkoutchallenge #plankworkout #quickabworkout #corestrength #abworkout #homeworkout #homegym #athomefitness #fitnessaddict #workoutfromhome

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3. High Intensity Bodyweight Circuit

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NO EQUIPMENT? NO EXCUSE! ? . High Intensity Bodyweight Circuit ? Whoever said that you can’t have a HARD workout at home, didn’t work hard enough ? Circuits can be hard but you need to push yourself. . HOW? Limit rest time Limit transition time Don’t get distracted playing on your phone part way through ?? . ⁣ 1️⃣ Jump Squats⁣ 2️⃣ Jumping Lunges⁣ 3️⃣ High Knees on Spot 4️⃣ Mountain climbers to Push-up 5️⃣ Elbow to Knee⁣ Crunch . Beginner 30 secs per exercise Intermediate 45 secs per exercise Advanced 60 secs per exercise Rest for 90 secs after doing all exercises & Repeat for 5 rounds ?⁣⁣ . Stay tuned for the next one!! ✌? . #RunningYogi #TRY #TRYSquad #TrainwithRunningYogi #RunningCoach #PersonalTrainer #runnersofhyderabad #runnersofindia #IshaHathaYogaTeacher #hiitcircuits #WorkoutFromHome #quarantineworkoutchallenge #highintensityworkout #bodyweighttraining #fullbodyworkout #homeworkoutvideos #homeworkout#GarminIn #BeatYesterday #noequipmentworkout #fitnessvideos #muskurayegaindia #beatcovid19 #beatcorona #hyderabadfitboy

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4. Slow down core engaging workouts

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CORE▶️▶️▶️ - I don’t know how all of you going to feel. - I have choosen today to slow down core engaging workouts. You’ll notice I don’t move very fast through these movements. I can’t even express how much slowing down has helped me focus on how to correctly activate and engage my core. This is something I struggled with for years but has improved exponentially since doing short activation workouts like this. The reps are purposefully low so you Don’t rush through the movements. - One Giant Set: 10 Reps SLOW AND CONTROLLED: 2-3 ROUNDS is more than enough here: 1️⃣Seated Rainbow 2️⃣Side Vups 3️⃣C Sit Rotations 4️⃣ Crunch Cycling 5️⃣ Crunch Reach 6️⃣Forearm Plank Cross Body Crunch 7️⃣Forearm Plank Lateral Walk - #RunningYogi #TRY #TRYSquad #TrainwithRunningYogi #RunningCoach #PersonalTrainer #IshaHathaYogaTeacher #coreexercise #WorkoutFromHome #enguagingcore #slowreps #focusoncorestrength #quarantineworkoutchallenge #quarantineworkout #covid_19workout #corestability #strengthingcore #homecoreworkout #runnersofhyderabad #runnersofindia

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5. Hiit Legs

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Hiit Legs ? - Try doing amazing indoor leg workout! - After the Zoom Strength Training Session, I have done these workouts 60 seconds each with 3 minutes break - 3 Circuits ?? - ❤️ LOVE, SAVE AND SHARE this post! 1️⃣ Reverse Lunge Short Stance Knee aloft (R/L) 2️⃣ Side Lunge Knee Lift (R/L) 3️⃣ Pulse Squat Star Jump 4️⃣ Heel Lift Sumo Squat 5️⃣ Leg Abduction Squat - *️⃣ 45 secs each exercise for 5 rounds - ? With the Coronavirus spreading, home workouts will become very handy for you in the next few weeks. Be sure to follow my workouts which you can do at home with NO equipment! ✔️ - #RunningYogi #TRY #TRYSquad #TrainwithRunningYogi #RunningCoach #PersonalTrainer #IshaHathaYogaTeacher #fullbodyworkout #hiitworkout #fitnessfreak #legsworkout #fitnessjourney #intervaltraining #traininggoals #gluteworkout #homeworkout #wednesdayworkout #WorkoutFromHome #quarantineworkoutchallenge #StayHomeStaySafeBeFit #beatcorona #runnersofhyderabad #runnersofindia

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6. Core Circuit

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CORE CIRCUIT ? . ABS can come & go but my self care, happiness and kindness will always remain ?? I never started my fitness journey to become fit or to compete have ABS. Runs and Workouts was a stress relief from everything else. Over time I got passionate to it - post workout cold water bath and nutritious foods ? It feels good to look after yourself! #AmIRight ? . BODY WEIGHT CORE WORKOUT ? ⁣ 1️⃣ Spider Planks⁣ 2️⃣ V Up ⁣ 3️⃣ Plank Rocks⁣ 4️⃣ Plank Reach 5️⃣ Side Plank . ? 45 secs of each exercise - rest for 60 secs then repeat ✔️ 5 rounds ⁣ ⁣. RunningYogi????‍♂️ . #RunningYogi #TRY #TRYSquad #TrainwithRunningYogi #RunningCoach #PersonalTrainer #IshaHathaYogaTeacher #abs #workoutvideos #abworkouts #fitnessvideos #fitlife #fitnessmotivation #bikinidiva #abworkout #exercise #HIIT #bemorehuman #loveyourself #bodyweightworkout #coreworkout #WorkoutFromHome #quarantineworkoutchallenge #covid_19workout #coreworkout #StayHomeStaySafeBeFit #runnersofhyderabad #runnersofindia

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7. Total Body Workout

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Total Body Workout - Runner's must try . Take your workout inside this weekend and play with these bodyweight favorites to get the sweat! . •Sprinter’s Skips •Shoulder Tap Push Ups •Squat Jumps •Mountain Climbers •Push Up Rotations •Lunge Jumps Finishers: Half Burpees 10 . I Like : 60 Seconds workout + 20 Seconds rest, and 3 Cycles. . #RunningYogi #TRY #TRYSquad #TrainwithRunningYogi #RunningCoach #PersonalTrainer #IshaHathaYogaTeacher #totalbodyworkout #saturdayworkout #weekendworkout #bodyweightworkout #indoorworkout #HIITworkout #fatburningworkout #intenseworkout #fitnessfreak #QurantineWorkout #covid_19workout #stayhome #staysafe #stayfit #WorkoutFromHome #runnersofhyderabad #runnersofindia

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8. Flutter Kicks

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QUARANTINE Workouts CHALLENGE to all . - Tag a Friend and Challenge him/her to different levels ➡️ Beginner/Intermediate/Advanced . Exercises ?: 1️⃣ Flutter Kicks 2️⃣ Elbow Plank 3️⃣ Glute Bridges 4️⃣ Reverse Lunges 5️⃣ Crunches 6️⃣ Mountain Climbers 7️⃣ Forward Lunges 8️⃣ Sit Ups 9️⃣ Shoulder Taps . #BeginnerChallenge: 30 seconds with 10 seconds break, 3 Cycles #IntermediateChalleneg: 45 seconds with 10 seconds break, 3/4 Cycles #AdvancedChallenge: 60 seconds with 10 seconds break, 5 Cycles . #RunningYogi #TRY #TRYSquad #TrainwithRunningYogi #RunningCoach #PersonalTrainer #IshaHathaYogaTeacher #WorkoutChallenge #QurantineWorkout #WorkoutFromHome #BeginnersWorkout #challengeyourself #covid_19workout #workoutoftheday #easyworkouts

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9. Total Body Workout with a Chair

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?TOTAL BODY WORKOUT WITH A CHAIR? . ⠀ Here is a quick, full-body circuit that incorporates a chair for strength and cardio workout. Make sure you move through the movements with minimal recovery. . 1. Squat 2. Feet Elevated Hip Raise 3. Push up 4. Split Squat Right/Left 5. Triceps Dips 6. Mountain Climbers 7. Elevated Plank Hold . Beginner: 8 - 10 reps of each, 2 - 3 rounds Intermediate: 12 - 15 reps, 3 - 4 rounds Advanced: 12 - 15 reps, 5+ rounds . Double tap for ❤️ and Save it . #RunningYogi #TRY #TRYSquad #TrainwithRunningYogi #RunningCoach #PersonalTrainer #IshaHathaYogaTeacher #totalbodyworkout #chairworkouts #totalbodychairworkouts #homeworkouts #quarantineworkoutchallenge #workoutfromhome #WFH #covid_19workout #quarantinechallenge #stayhomestaysafestayfit #workoutoftheday

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10. Upper Body Hiit Workout

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⚠️Upper Body Hiit Workout⚠️ . 9️⃣ exercises 4️⃣5️⃣ seconds of work ? second breaks Complete circuit 3️⃣ times . 1. Inch worms 2. Plank side steps 3. Hovering knee push ups 4. Plank shoulder taps 5. Plank walks 6. Plank reach 7. Plank commando 8. Side to side ? walk . Finisher Workout: 9. S2S squats * 30 . #RunningYogi #TRY #TRYSquad #TrainwithRunningYogi #RunningCoach #PersonalTrainer #IshaHathaYogaTeacher #quarantineworkout #quarantineworkoutchallenge #covid_19workout #upperbodyworkout #upperbodyworkouts #upperbodystrength #upperhiit #hiitburn #hiitworkout #hiitworkouts #hiitcardio #hiittraining #hiitcircuit #hiitworkouts #hiitworkout #hiitworkoutvideos #StayHomeStaySafe #StayHomeSafeFit

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11. Core Burner

12.AB's CIRCUIT

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AB's CIRCUIT . NO equipment & can do this anywhere?? . CIRCUIT Challenge: 1️⃣ Mountain Climbers x 60 reps 2️⃣ Alternate Straight Leg Toe Touches x 30 reps/leg 3️⃣ Flutter kicks with Scissor kicks x 40/60 reps 4️⃣ Half Windshield Wipers x 40 reps 5️⃣ Side Plank Up & Downs x 30 reps/side 6️⃣ Alternate Bent Leg Toe Touches x 40 . - Complete this circuit with resting 1-2 minutes between each round - Aim for 3 rounds of circuit . Make sure to SAVE, ❤️❤️ and TRY!! . #RunningYogi #TRY #TRYSquad #TrainwithRunningYogi #ABSworkouts #circuittraining #abs #abcircuit #fitness #absathome #fit #motivation #exercise #homeworkouts #quarantineworkout #workoutfromhome #covid_19workout #StayHomeStaySafe #beactiveathome #quarantineworkoutchallenge

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13. Home Body Weight HIIT

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HOME BODYWEIGHT HIIT ?? . #StayHomeStaySafe . 1️⃣ 2 Jack + Quarter Turn 2️⃣ 2 Push Ups + 2 Plank Walks 3️⃣ Curtsy Lunge + Reverse Lunge (alternate right/left leg each set) 4️⃣ Big X Crunches 5️⃣ Lateral Lunge (alternate right/left leg each set) 6️⃣ 2 Jacks +Squats 7️⃣ Burpee + 2 Jump Lunges . Swipe ➡️➡️ to see each exercise broken down. NO EQUIPMENT needed, just your bodyweight! . DO IT: - Perform each exercise for 60 seconds with 20 seconds Rest - Perform 3 Cycles with 2 minutes rest between cycles . SAVE IT: Save this workout to your collections by using the 'save' ribbon in the lower right corner below this post. That way you can come back + do it anytime! . #RunningYogi #TRY #TRYSquad #TrainwithRunningYogi #runnersworkout #workoutvideo #workoutideas #socialdistancingworkout #socialdistancing #bodyweightworkout #HIIT #HIITWorkout #athomeworkout #athomeworkouts #workoutathome #postpartumfitness #totalbodyworkout #homeworkouts #workout #quarantineworkout

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14. AB Workouts (Without any equipment)

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AB Workouts . Home workouts without any equipment, Be at home no need to worry about anything. Make sure to be active and strong. . Complete 3 sets of each exercise with 45 seconds break: 1. Ab rocker (x20) 2. Sit-up (x20) 3. One-legged down dog to knee-in (x15 on each leg) 4. Russian twist (x20 to each side) 5. Single Leg drop (x20 to each side) 6. Sprinter Crunches (x20 to each side) . India government doing a great work and making many precautions to keep everyone safe from COVID-19 . #RunningYogi #TRY #TRYSquad #TrainwithRunningYogi #ABSworkouts #homeworkouts #noequipmentworkout #beactive #stayhealthy #hyderabadfitnesstrainer #covid_19workout #covid_19 #runnersworkout #thursdaymotivation #flatstomachworkout #Runningcoach #PersonalTrainer #IshaHathaYogaTeacher

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15. Runners Workout

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Runners Workout . We all know how things are going on with COVID-19. All Gym/Public Parks are closed, so I thought to post few workouts just be active . Workout Sequence: 1. Reverse Lunge (60 Seconds - 3 Sets with 10 Seconds break) 30 Seconds Break 2. Squats (60 Seconds - 3 Sets with 10 Seconds break) 30 Seconds Break 3. Bridge (60 Seconds - 3 Sets with 10 Seconds break) 30 Seconds Break 4. Plank Reach (30 Seconds each side - 3 Sets with 10 Seconds break) 30 Seconds Break 5. Mountain Climbers (60 Seconds - 3 Sets with 10 Seconds break) 30 Seconds Break 6. Superman (60 Seconds - 3 Sets with 10 Seconds break) 30 Seconds Break 7. Burpees until you feel happy ? . #RunningYogi #TRY #TRYSquad #TrainwithRunningYogi #covid_19 #covid_19workout #homeworkouts #runnersworkout #besafe #Runningcoach #strengthcoach #hathayogateacher #wednesdayworkout

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