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How to Stay Fit at Home: No Gym Required

You want to get fit. But you don’t want to join a health club. Bored with the same old, same old ? Enjoy a variety of gym-free workouts that will give you the same great results, and put a smile on your face at the same time!

No matter what you like to do, the possibilities for exercise at home are endless. You do not necessarily need to go to gyms for exercise, and by doing this, you can save quite a bit of money.

A 30 to 45 minute workout every day is recommended for at least 5 days a week. But the 10 minute workout with calorie burning techniques can burn calories while making you stronger. For this workout regime you need a pair of dumbbells. Any weight from 1kg to 3 kgs, which ever you are comfortable with, will do the job.

Here are simple, practical exercises all of which you can do at home:

  1. A warm-up: A warm-up could be an easy walk outside or on a treadmill, or a slow pace on a stationary bike. Try 5 to 10 minutes of jumping jacks. (A 150-pound woman can burn 90 calories in one 10-minute session).
  2. Cardiovascular: To get your heart pumping you need to have a cardiovascular workout in the morning. cardiovascular exercises will get your heart pumping, balances blood flow and also improves your air intake. Jogging, cycling, brisk walking or aerobics can be the starting point. Be sure to start slowly and gradually increase your workout time and intensity. And don’t forget to listen to your body.
  3. Bicep Curl and Stair climbUsing stairs is always recommended and it can keep you healthy and active. The stair climb will tone your legs and the bicep curl with strengthen your arms. You need to have a flight of stairs in front of you. Hold the dumbbells in your hand and climb the stairs. You need to perform bicep curls along with the climbing. Repeat climbing the stairs and bicep curls for 30 seconds. You will feel the burn in your legs and arms.
  4. Flexibility moves: Flexibility training is absolutely vital. It really will ease your bodies straining during sports and other everyday tasks. So many people neglect their flexibility and then wonder why they end up with painful injuries.



Lower back stretches

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Hip stretches

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Shoulder stretches

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Neck stretches
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Stretches for your hamstrings

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Glute stretches

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Here’s the video link for a home workout

It is different than what is written above but its effective and 1 level up from the bigginers and written above is a base, which should never be ignored.







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