If the torrential rains are keeping you indoors and away from the gym, don’t worry. There are plenty of alternatives you can do at home (using very little equipment) that will surely make you break a sweat. Whether it’s a good cardio workout or a challenging strength routine you’re looking for, these moves are guaranteed to put you through your paces.
*N.B. Always make sure you consult a physician before trying any form of exercise. These are pretty challenging even if you’re doing them at home and without/with very little equipment.
According to fitness trainer and Men’s Health training advisor David Jack, bodyweight circuits are one of the best ways to get an overall workout and train your heart. Make sure to adjust the reps to your level of fitness. Here is a sample routine all done with no external weights:
20 jumping jacks
20 mountain climbers
Repeat to complete eight rounds
Go down into a pushup position but instead of placing your hands apart, bring them together so that your index fingers and thumbs meet—forming a diamond. Go down by bending your elbows until your chest is an inch of the ground. Push yourself back like you would a normal pushup. Do 10 reps, rest for 30 seconds, repeat.
Lie completely down in prone position with your arms stretched to your side (or in front) and your feet together. Proceed to raise your chest as high of the ground as you can together with your thighs and arms. Feel your back and the lower arch of your back contract as you hold for a second or two. Slowly lower everything back to the ground. Do 10 reps, rest 30 seconds, repeat.
Go to a plank position with your elbows supporting you. Proceed to go up to a push-up position moving your hands one at a time under yous so you can push up. Once up, get back to the plank position by bending your arms one at a time. Do 10 reps alternating the arm that you move first to push up and go back down to plank.
Stand with your legs slightly wider than your shoulder and your hands behind your head (or in front of your chest). Go down to a squat until your thighs are almost parallel to the floor. As you stand back up, jump as high as you can. Land with the balls of your feet and your knees bent. Repeat.
Scissor Box Jump
Place one leg on an elevated platform no higher than your knee (keep it bent) while the other is firmly planted on the ground. Hope in place and, in one movement, switch the position of your legs. You can choose to pause for one second after every switch before repeating.
Lie on the floor in supine position. Place your hands comfortably on the side with the palms facing down. Bend your knees and place your heels as close to your butt as possible. Ine one motion, push off of your heels and push with your palms so that your butt and lower back rises. Hold as high as you can for one second before slowly lowering back to start position. Repeat.
This story originally appeared on FHM.com.ph.