You can find 20-30 minutes for a workout at home. These exercises are convenient because they don't require special equipment or extra travel expenses. Nadezhda Kolyada, a group fitness trainer at Pride Fitness (part of the Pride United Group), told Gazeta.Ru about five effective exercises for home workouts that help target different muscle groups, increase endurance, and maintain good physical fitness without going to the gym.
The first exercise is squats. This exercise works the glutes and hamstrings, and also strengthens the abdominal and back muscles. Proper squat technique helps improve body shape and increase endurance. Repeat 10-15 times.
Second, push-ups. They work the pectoral muscles, deltoids, and arms. Push-ups are suitable for all fitness levels, from beginner to advanced. Repeat 8-12 times.
Third, the plank. It helps strengthen the abdominal and back muscles, thereby improving posture. This exercise is especially useful for those who spend a lot of time sitting, as it helps strengthen the core muscles and reduce stress on the spine. Hold the position for 30–60 seconds.
Fourth, lunges. They work the hamstrings and glutes, improving coordination and balance. Repeat 10-15 times.
Fifth is the burpee. One of the most effective exercises for developing endurance, burpees combine strength and cardio training. Repeat 5-10 times.
“Therefore, it's enough to include exercises that engage different muscle groups in your home workout and perform them regularly. It's important to maintain proper technique to avoid injury,” she concluded.
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