The Ultimate Home Fitness Challenge
There are multiple benefits of being physically active on a regular basis, but one of the best reasons to work out at home is that it doesn’t require any additional time in your day. That’s why setting up an at-home fitness challenge can be so helpful — you commit to working out for 20 minutes a day and you’re done. This approach to exercise isn’t just easy, but also effective. Check out this ultimate home fitness challenge guide that will make sure you get the results you want in no time!
Week 1: Strength
Monday — Do 4 sets of 12 reps of the following exercises: push-ups, pull-ups, squats, and lunges. Tuesday — Jog for 10 minutes. Wednesday — Do a 20-minute stationary bike session at an intensity level of 150%. Thursday — Take a walk for 20 minutes. Friday — Do 50 crunches and 50 leg raises for each leg. Saturday & Sunday are your rest days. Repeat this cycle every week with slight modifications (e.g., running 5 times a week) as you get stronger and more fit!
Week 2: Endurance
This week we are focusing on endurance. Endurance is the ability to sustain a consistent effort over time, and it’s going to be important for you during these workouts. The best way to improve your endurance is by gradually increasing the duration of your workout; for example, if you’re running for 20 minutes, try adding another minute each day until you reach 30 minutes. You’ll be able to run longer before getting tired!
Week 3: Agility
Time for some agility! The goal is to complete the course in as few steps as possible. The key to this drill is maintaining your balance, which can be difficult when you’re on a surface that’s not level. To do that, focus on keeping your body low and close to the ground, and always keep your eyes up. Remember to bend at the knees, not just the waist, when you need to move quickly. Be sure to move in a straight line and pay attention to where you place your feet so that you don’t trip or fall. Start by standing with your feet together, then lift one leg up behind you and step out with the other leg so that both feet are now facing forward but one foot is slightly ahead of the other (left foot slightly ahead of right). Bring your left leg back next to the right foot, then step out with the right leg behind you so that both feet are again facing forward but one foot is slightly ahead of the other (right foot slightly ahead of left). Next, turn 180 degrees around while staying on one spot; face back towards where you started before turning around.
Week 4: Cardio
It’s time for the final week of our fitness challenge. For this week, we’re focusing on cardio. Cardio exercises are any activity that gets your heart rate up and keeps it there. The best way to do this is by using aerobic exercises such as running, swimming, or biking. And if you need some extra help staying motivated, try listening to music and watching a video of an inspirational athlete online. You can find both on YouTube!
Final week: Rest and Recovery
Rest and recovery are the final steps in the fitness challenge. Rest is vitally important to the success of your workout routine, so make sure you’re not overexerting yourself during these last few days. As for recovery, it’s crucial that you don’t stop trying to get better at something. If you want to improve at running, for example, don’t just stop running completely after this challenge is over. Keep going out for a jog every day or maybe try another type of exercises like swimming or cycling instead.
Originally published at https://healthjublee.blogspot.com.