At-home workouts are seeing a huge surge in popularity, with many of us clearing a space in the living room or taking to the garden to get fit and healthy. Ditching the gym or your usual fitness class can feel strange at first, or similarly, if you’re a workout beginner, it can be daunting knowing where to start. So, here at Camille, we have put together an easy guide to the best workout you can do at home to clear your mind and keep your body feeling its best.
Of course, the first step to doing any at-home workout well is to properly warm up your body! A thorough warm-up will ensure your body is prepared for whatever exercise routine you choose to do. Warming up your body will help to prevent injury and make your workout more effective by pumping nutrient-rich, oxygenated blood to all of the muscles in your body.
For a basic workout, you should aim to warm up for between 5 to 10 minutes, depending on how much you think your body needs. If you’re not very active usually, you should aim for a slightly longer warm-up. Follow our steps below for a basic warm-up routine.
The 5 Step Warm-Up
1. March on the Spot
It may sound juvenile, but marching on the spot is an easy and effective way to get your body moving. March on the spot for around 3 minutes, pumping your arms up and down in time with your steps with elbows bent and loosely formed fists.
Halfway through your marching, begin arching forwards and backwards.
2. Heel Digs
Next, aim to perform 60 heel digs in 60 seconds. Place alternate heels to the front with the toes pointing upwards. With each heel dig, punch your arms out in front of you and keep a slight bend in the support leg.
3. Knee Lifts
Knee lifts should be done with a straight back, so drop your shoulders back and bring up alternate knees to tough the opposing hand. You should also keep a slight bend in the supporting leg. Aim to do 30 knee lifts in 30 seconds.
4. Shoulder Rolls
Shoulder rolls should be done in 2 sets of 10 repetitions and are accompanied with marching on the spot again. As you march, gently roll your shoulder five times forwards followed by five times backwards, letting your arms fall loosely at your sides.
5. Knee Bends
Finally, finish your warm-up routine with some knee bends. Stand with your feet shoulder-width apart and keep your hands stretched out in front of your body. Lower yourself by around 10cm by bending your knees, come up and repeat the process for 10 repetitions.
The At-Home Cardio Workout
Cardio workouts can easily be done at home, wherever you have enough space to freely move your body. Our 10 minute home cardio workout will keep you feeling your best and help you to burn calories with this routine for aerobic fitness, but you shouldn’t try to jump straight into this workout! Always remember to do your warm-up steps first.
How Often Should I Do Cardio?
The NHS recommends that adults (aged between 19-64) should perform at least 150 minutes of moderate-intensity workouts a week, or 75 minutes for more intensive routines. They also suggest that you should aim to be physically active every day.
How Long Should I Do Cardio?
Our simple cardio workout lasts around 10 minutes, and so in order to meet the 150-minute target, we recommend you do this cardio routine twice a day either consecutively or broken up into 10 minutes on a morning and 10 minutes on an afternoon.
1. Rocket Jumps
Start your at-home cardio routine with 2 sets of 15-24 repetitions of rocket jumps. Begin with standing with your feet hip-width apart, legs bents and hands on your thighs.
Next jump up, launching your hands straight above your head and extending your entire body in the process. Land softly, reposition your feet and repeat.
2. Star Jumps or Squats
Next, choose either 2 sets of 15-24 repetitions of star jumps or squats. However, for a longer and more intense workout, do both.
Star jumps should begin with standing tall with your arms by your side and knees slighting apart. Jump up, extending your arms and legs into a star shape when in the air and landing softly with your arms back down by your sides and knees only slightly apart.
Keep your abs tight and back straight throughout this exercise.
For a less energetic alternative, choose squats. Begin with your feet shoulder-width apart and hands down by your sides or outstretched in front of you for extra balance. Lower yourself until your thighs are parallel to the floor or at a right angle.
Make sure you keep your back straight and let your knees extend over your toes.
3. Tap Backs
With tap backs start slowly by stepping your right leg back, keeping your heel off the floor, and swinging both your arms forwards. Then repeat with the other leg in a continuous rhythmic motion. Make sure you keep looking forward with your hips and shoulders facing forward too.
It is also important that you don’t let your front knee extend over your toes as you step back.
For a greater challenge, switch legs by jumping for a higher intensity workout but remember to keep your knees soft as you land. Your back heel should be off the floor at all times.
Repeat these tap backs for 2 sets of 15 to 24 repetitions.
Finally, finish your cardio workout with 2 sets of 15-24 repetitions of burpees. Begin in a standing position before dropping into a squat with your hands on the ground.
Then kick your feet back into a push-up position before jumping your feet back into a squat. From the squat jump up with your hands extended above your head and land softly into a standing position.
If you’re new to this exercise move, miss out the push-up position and instead jump straight back up from the first squat until you feel more comfortable to attempt the full movement.
Once you have finished your at-home cardio workout, make sure you take 5 minutes to do a proper cool-down stretch routine.
Image Credit: Total Shape
Dressing the Part
Now you have the warm-up and routine down for working out at home, it is still important that you wear the right clothing to ensure you get the most out of your workout. Like if you’re working from home, you still need to dress the part, so exercising in your back garden shouldn’t be any different than if you were at the gym.
Refresh your activewear wardrobe with a selection from our wide range of fashionable and durable activewear available at Camille.
Start with the basics like a comfortable sports bra and a high-quality pair of active leggings. If the weather’s warm, then why not choose a pair of shorts instead or a loose-fitting vest top to help wick sweat away from your body?
Looking and feeling good in comfortable activewear will help you to perform your best, and with a selection from Camille, you can find amazing pieces at affordable prices. For more help on choosing the right activewear to suit you, explore our full activewear guide today!