20-Minute Indoor Workouts So You Can Skip the Gym | AU Small Finance Bank
Gateway to Digital Life. Download AU 0101.

20-Minute Indoor Workouts So You Can Skip the Gym

    There are many ways to give your body the exercise it needs without visiting the gym. With a simple 20-minute workout, you can keep your fitness schedule going, whatever be the situation.We all have days when going to the gym is a struggle. And given the pandemic, visiting a gym is even more impractical. However, if you don’t want to lose your gym motivation, keep up the healthy habit by doing a quick 20-minute workout at home. The exercises below don’t require equipments. They are full-body, dynamic workout exercises to improve strength, power, mobility and flexibility.
    The squat is a dynamic strength training exercise. Squats strengthen pretty much every muscle in your lower body, including your thighs, calves, hamstrings, gluteus and abs.
    How to do it: 
    • Stand with your feet hip-width apart
    • Keep your chest straight and lower your hips until your thighs are parallel to the floor
    • You should feel the stretch in your thighs and gluteus
    • Exhale and push back up to the original position.

    A plank is an excellent exercise for the stomach. It works on all the muscles in your core, including the rectus abdominis, the transverse abdominis, the internal and external obliques hips and the back. This exercise decreases your risk of injury in the back and spinal column, improves posture and overall balance.

    How to do it: 
    • Face down, with your forearms and toes on the floor
    • Keep elbows directly under your shoulder and ensure your forearms are facing forward
    • Keep your head relaxed and look at the floor
    • Keep your torso straight and rigid. Ensure your body is in a straight line from ears to toes with no bending or sagging.
    • Hold this position for 5-10 seconds. Release to floor and repeat.
    A simple and effective bodyweight movement – pushups help increase strength in your upper body and core. With complete focus on your arms, abs, and your lower body – it trains your muscles to work together and become stronger. It’s also a great exercise to create balance and stability in the body.How to do it:
    • Lie down with your chest and stomach flat on the floor
    • Your palms should be at chest level with the arms bent out at a 45-degree angle
    • Your legs should be straight out behind you
    • Inhale as you lift your body from your hands and toes
    • Pause for a second in the plank position — keep your core engaged
    • Exhale as you slowly go down back to your starting position.
    A classic core exercise – crunches – specifically target your upper abdominal, lower abdominal, oblique and lower back muscles. It is an excellent means to burn calories, improve balance and posture. This exercise is also extremely helpful if you are trying to get six-pack abs.
    How to do it:
    • Lie on your back. Keep your legs, hip-width apart.
    • Now bend your knees and place your hands behind your head
    • Inhale and lift your upper body off the floor, keeping your bottoms tucked to the floor
    • Exhale and return to the starting position.
    Simple, easy, and a whole lot of fun – skipping is one of the best and most effortless approaches to shed that additional fat in your body. Moreover, it increases stamina, improves coordination, bone strength, balance, agility and flexibility.
    How to do it:
    • Take a good rope. Ensure the rope has handles that are easy to grip and not too heavy.
    • Hold the rope's handles in each of your hands
    • Start with the rope behind you. Keep it right at your heels.
    • Use your hands and wrists to swing the rope over your head. Don't move your arms.
    • Jump only a few centimeters into the air each time the rope passes below your feet.
    Zumba is a fun aerobic workout that mixes dance moves with music. Whether you have danced your whole life or have never set your foot on a dance floor, Zumba can be easily done by one and all. Zumba helps maintain a healthy weight, improves flexibility, strengthens your heart and boosts your mood. If you enjoy Zumba, you are likely to do it regularly – since it doesn't even feel like a workout activity.
    How to do it:
    • There are plenty of videos online. If you are a beginner, look for a video that’s apt for beginners. Such workout videos don't have difficult footwork.
    • If you have been doing Zumba for a while, find one with more advanced moves. Most videos are labeled by fitness levels. Advanced Zumba videos are faster paced and have intricate steps for you to follow.
    All of the above exercises are simple and easy to perform. However, ensure you are not harsh on yourself. Go slow, listen to your body and take one step at a time. Pushing too hard comes with a huge risk of injury – and all of your exercise could wind up working against you.
    Exercising should be on your list of priorities; however, it should be an enjoyable experience. The key is to make sure you are creating a sense of balance in your life. The more enjoyable you feel during the workout, the more will you feel relaxed and positive about yourself.
    To check out AU Bank’s great deals on fitness, click here.