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5 Ways to Keep Up with Your Fitness Goals During the Lockdown

Do you feel like you have become less fit over the course of this lockdown? Are you missing the gym? We rounded up five affordable workouts to help you stay fit and active at home.

Due to the lockdown, our physical activity has been limited and, as a result, people moved to working out from home. Whether you live in a two-room flat or in a larger house, there are plenty of activities you can do to maintain (and even improve) your fitness goals. In this article, we go through simple five cheap and fun activities you can do that will burn plenty of calories.

HIIT Workouts for People Missing the Gym

High-intensity interval training, better known as HIIT, is one of the most efficient ways to exercise. This exercise regime integrates short intervals of intense activity followed by a shorter rest period. HIIT training offers several health benefits, including a reduction in body fat percentage and improved cardiovascular, mental, and metabolic health. Additionally, one of the biggest benefits of HIIT is that it burns more calories compared to other forms of exercise (such as jogging, weight training, resistance, etc.) in the same amount of time. Thanks to the after burn, you will burn more calories for up to 72 hours after your workout is over.

Table showing the Cost of Equipment Required for HIIT a Workout

HIIT requires little equipment, including dumbbells, an exercise mat, and resistance bands if you wish to add some strength training. HIIT does not require a lot of space and can be done in an apartment. Most HIIT workouts are free, and you can find a wide range of HIIT workout programs with a variety of difficulty levels on YouTube.

Low-Intensity Steady State Cardio For Those Who Prefer Less Intensive Exercise

For those who prefer less intensive forms of exercise, low-intensity cardio is an excellent choice. In this type of cardio training, you only workout at 50%-70% of your maximum heart rate and maintain a steady pace for a longer period of time. An average LISS workout is between 20-60 minutes per session.

Low-intensity cardio is not as intensive on your joints and can help improve circulation and blood flow to the muscles. While the exercise does feel challenging, but you do not feel as though you are pushing your physical limits. Just like HIIT workouts, you can find LISS workouts on YouTube, and most need almost no equipment. At most, you will need an exercise mat.

Burns Calories Around the House

Cleaning the house in itself can be an excellent workout. Now that the maids have been relieved of their duties, you can get a full-body workout by cleaning your home every day. Routine tasks like sweeping, mopping and even doing the dishes can help you burn calories. For instance, a 170-kg person can burn between 90 to 167 calories per activity like cleaning windows, redecorating, vacuuming, and cleaning the bathroom.

If you are looking for something more intensive, you can add dusting surfaces and washing the bathroom and balconies to your cleaning routine for a longer workout. A 30-minute daily cleaning routine can be added to a 30-minute exercise routine (or less if you're doing HIIT) to result in an effective hour-long workout.

Yoga for Older Individuals

Older individuals who may not be able to perform moderate or high-intensity activities should engage in low-intensity workouts to maintain healthy levels of activity. Yoga is excellent for building strength, flexibility, and stress relief. It requires little to no equipment—just a yoga mat and blocks. You can expect to burn between 175 to 550 calories per hour You will easily be able to find free full-length workouts on YouTube by trained yoga professionals. Several local Yoga studios are also offering real-time online classes.

Fun for the Whole Family: Dance Classes

If you find weight training, HIIT, and LISS dull or boring, you should go for learning a new dance. This may require more space to move around and isn’t the best choice if you live in smaller spaces. For those who do have space, learning a new dance is a fun-filled creative way to improve your fitness level. Examples include Zumba, Flamenco, or Hip-Hop. This cardio workout helps build and improve endurance. On average, a 56 kg woman can burn up to 330 calories in an hour of moderate-intensity dancing.

Price per 1 Online Dance Class in India

Table showing the Cost of Online Dance Classes in India

Children would also feel encouraged to join in on dance classes. You can find several dance tutorials for free on Youtube. It might be useful to check if your local studio offers online classes. That way, you can stay with your favourite instructors while also supporting your local businesses.

Practice Caution When Exercising at Home

Exercise is excellent for your physical and mental health and should be a part of your daily routine. To keep yourself in the best shape, you should also eat a healthy diet, maintain social distancing, and invest in health coverage. Just because the gyms are closed, and you do not have access to gym equipment does not mean you need to stop working out. However, when working out from home, you should be mindful of your form to avoid injury. Avoid overcompensating for the lack of gym equipment by doing harder versions of exercises that your body isn't ready for. Remember, staying active during this time is crucial to reduce stress, maintain a positive mindset, and keep your body operating at prime levels to fight off infection.

Sahmi Chowdhury

Sahmi is a Junior Research Analyst specialising in credit cards and insurance in India. He previously worked in the financial services sector at Brown Brothers Harriman and True Capital Management.