We love working out at home! It isn’t just cheap and time-efficient, it’s also the perfect opportunity to customize your workout to what you want. Whether you want to lose weight or increase strength, you can achieve it all in the comforts of your living space. It’s just a matter of choosing which workouts to perform.
Here, we list the 5 most common fitness concerns—and the workouts to perform to achieve them. Scroll!
“I WANT TO LOSE WEIGHT.”
THE WORKOUT: High-Intensity Interval Training (HIIT)
Want to lose a few pounds? Whether you want to undo the damage of overdoing it with the junk food, or simply improve the way you look, high-intensity interval training (HIIT) is key.
HIIT is a workout that jumps between intense bursts of exercise and rest. Because it’s so physically demanding, it boosts your metabolism for up to 24 hours. One of the most popular methods of HIIT is the “Tabata method.” The workout involves 20 seconds of high intensity (i.e. burpees) interspersed by 10 seconds of rest for 8 rounds. A 4-minute workout may sound easy, but you’d be surprised at just how exhausted (and sweaty!) it will make you.
“I WANT TO LOOK GREAT IN A BIKINI.”
THE WORKOUT: Core-Centric Cardio Workouts
Island vacation? College reunion? A plausible run-in with the ex? While it’s not possible to lose fat in specific areas, shaping up your muscles will complement whatever outfit you choose for the occasion.
Just make sure the workout you perform works on multiple muscles at once, and combine it with cardio to help pump up your heart rate. Think: planks and all its variations (side planks, planks with arm raises, plank taps), crunches, squats, and lunges. In just a few weeks, we promise, you will be in fighting form.
“I WANT TO IMPROVE ATHLETIC PERFORMANCE”
THE WORKOUT: HIIT and Compound Movements
Not just for weight loss, HIIT can also help increase your power and endurance. Professional athletes also incorporate HIIT in their workouts to improve conditioning and keep in shape. (Just look at David Beckham!)
When you want stay at your physical prime and push yourself to the edge of your athletic abilities, make sure you clock in your HIIT workouts. You may also incorporate compound exercises, which usually involve explosive movements (i.e. jump lunges) to help work multiple muscles simultaneously. It will aid in your everyday movements, plus increase your endurance for most sports activities.
Have access to equipment? You can perform weighted deadlifts, lunges, squats, and presses, too. If you’re a fitness newbie, just make sure to start slow and steady—proper form is of utmost importance and you want to avoid injuries at all costs.
WE RECOMMEND: Active Resistance Tube Trainer, P2,500
“I WANT TO GET STRONG!”
THE WORKOUT: Strength Training
Who doesn’t want to be a strong and independent woman? When you want to embody the strength you have on the inside, it’s no question that strength training is the workout for you. It builds up your functional strength, so your day-to-day activities become much easier—whether it’s rushing from one meeting to another with a Starbucks and laptop in tow, scavenging for the best discounts in a mall-wide sale, or lifting your growing baby. Plus, you become stronger in other ways. Strength training has proven benefits of protecting your bones and preventing diseases.
Start building muscle at home with a set of dumbbells or resistance bands, and perform exercises such as squats and lunges. The push-up is a classic move for strength training, too. Combine push-ups with dumbbell rows, or use a band to intensify the workout. Perform 45-to-60 minute-long workouts at least 2 to 3 times a week to see visible results within a month. Oh, and don’t forget to fuel yourself with protein! Protein helps build muscles and aids in recovery.
WE RECOMMEND: Wheyl Nutrition Co. Just Naked White Whey Protein, P550
“I WANT TO TAKE CARE OF MYSELF.”
THE WORKOUT: Yoga
While committing to physical activity is a form of self-care in and of itself, few workouts promote complete wellness as well as yoga. Originating from the Sanskrit word “Yuji” or “to unite” in English, yoga is an age-old practice that incorporates meditation with movement to unite the mind and the physical self.
Yoga is not only effective for weight loss, it complements your fitness routine to improve coordination and flexibility, too. Yogis also love it for promoting awareness and stress management—perfect for the amount of work our modern lives require of us. Start with one a YouTube practice (We are love Yoga with Adriene!), lay out your mat, and keep a towel close to wick off your sweat. 15-30 minutes of yoga daily will already make a difference. Now say, “Ohm.”
WE RECOMMEND: Feet and Right Yoga Towel, P699
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