7 Home exercises to do during social distancing

In a time of social distancing, it is as well important to invest in your health. Below are the best at-home workouts that don’t require any equipment. To enhance health benefits, it is recommended to accumulate 150 to 300 minutes of moderate-intensity physical activity, or 75 to 150 minutes of high-intensity physical activity, or an equivalent combination of both per week.

Cardio exercises

Burpee

1. Stand up straight. Keep your feet shoulder-width apart. Weight on your heels with arms at your sides. This is the starting position.
2. Start in a partial squat position. Bend your knees. Push back your hips. Keep your spine neutral. Place your palms in the front and support your lower body to extend your legs behind. Ground your toes to stabilize your lower body.
3. Do a push-up. Bend your elbows to lower your body slowly until your chest is just above the ground. Then, come up back to the starting position.
4. Do a frog jump. Jump back your legs and land outside of your palms. Do a jump squat with raising up your hands above your head.
5. Start by 3 sets of 10 repetitions.

Mountain climber

1. Get into a plank position. Make sure that your hands are directly underneath your shoulders, and are shoulder-width apart, and your back is flat with head and neck in a neutral position.
2. Once you are aligned in the plank position, draw your right knee into your chest.
3. Then extend your right leg back into plank position, and draw the other knee in.
4. Do 1 set of 10-15 repetitions.

Jump squats

1. Stand up straight. Keep your feet shoulder-width apart.
2. Start by lowering yourself into a regular squat, then jump up explosively with your hands reaching about your head.
3. When you land, keep your core tight and sink back into the squat position. Land as softly and smoothly as possible to protect your knees.
4. Start by 2-3 sets of 10 repetitions.

To burn belly fats

Lying Toe Touch

1. Lay your back on the ground. Lay your arms across your sides with the palms facing down. Your legs should be touching each together. Slowly extend your legs up to the ceiling until they are almost perpendicular to the ground.
2. Fully extend your arms at a 45-degree angle from the ground. Keep your head on the ground. This is the starting position.
3. Exhale. Roll forward and lift your torso off the ground to touch your toes with your fingers.
4. Inhale. Slowly reverse back to the starting position.
5. Do 2-3 sets of 15-20 repetitions.

Russian Twist

1. Sit on the ground with your knees bent as in a sit-up position.
2. Keep your feet together and slightly above the ground.
3. Keep your torso straight and keep your back off the ground at a 45-degree angle. 
4. Keep your hands locked together like a ball. And, fully extend your arms away from the body in a straight line. This is the starting position.
5. Exhale. Twist your torso to the right side until your arms are parallel with the ground.
6. Inhale. Move back to the starting position.
7. Perform the same steps to the left side.
8. Aim for 2-3 sets of 8-12 repetitions.

Arm exercises

Plank

1. Put your elbows on the floor, your hands should be as wide as your shoulder. Your shoulder should be staked above your wrist.
2. Extend your legs behind you. Your feet-width should be equal to your hip.
3. Tuck your tailbone and engage your core, butt, and quads.
4. Hold the pose for 10 seconds as a set.
5. Start by 2-3 sets.

Push up

1. Get to a plank pose.
2. Then, bend your elbows and lower your chest to the floor.
3. Push through the palms to straighten your arms. This is a rep.
4. Start with 3 sets of 8-10 repetitions.