in | 01 Nov 2018

THE AT-HOME WORKOUT THAT ACTUALLY WORKS

 

The At-Home Workout That Actually Works

Don’t get us wrong. We love getting up bright and early to tackle an energising and challenging workout. Whether we’re spinning at Rocycle, boxing at Saints & Stars or killing it in a HIIT session at High Studios we always feel 10 times better once we’ve sweated it out and gotten those endorphins going.

But what about those days when you’re in full nesting mode? Those days when, come autumn, heading outside into the chill seems an insurmountable task? Of course you could take a day off completely – and trust us, that’s good for the body too sometimes – you often still want to get a little movement practice in to get your juices flowing.

Luckily, you don’t need access to a gym or any equipment to get a workout that works under your belt. You just need a little space in your apartment (or out on your balcony if you’re feeling bold) and a little bit of energy. Want to know the best part? It’ll only take you 10 minutes. And you’ll keep your fitness steady, your energy elevated and your mood sky high.

The routine is simple enough. You merely need to do 45 seconds of each exercise, with 15 seconds of rest between each exercise. Once you’ve completed that, rest for a minute total before doing 20 seconds of each exercise with 10 seconds of rest between them. Take another 30 seconds to a minute to stretch a little bit to let your heartrate come down.

 

Prisoner squat jumps

1. Stand with your feet shoulder-width apart with your hands behind your head.


2. Squat down to lower your bum like you’re sitting in a chair, making sure to keep your weight in your heels, shoulders back and chest high.


3. Jump into the air as high as possible and land gently.


High knees

1. Sprint in place and drive your knees upward as high as possible with each stride, pumping your arms to give you momentum


Russian twists

1. Sit on the floor with your feet lifted off the ground, leaning so that your torso is angled about 45 degrees from the floor.

2. Hold your hands together and rotate your torso all the way to the right and then all the way to the left, making sure to touch your clasped hands to the floor on each side if you can.


Push-ups with ankle touches

1. Get into a plank position with your feet hip-width apart and hands beneath your shoulders. Keep your body straight and bend your arms, lowering your chest toward the floor.

2. Extend your arms straight again to push back into a high plank.

3. Pike up to reach your left ankle with your right hand and shift your weight forwards back into a high plank. Then repeat that with your left hand and right ankle, keeping your legs as straight as possible.

4. Return to your high plank.


Chest-to-floor burpee

1. Place your hands on the floor directly below your shoulders and jump your feet backwards into a high plank.

2. Lower your chest to the floor.

3. Press up into your high plank again before jumping your feet in toward your hands.

4. Jump up as high as you can before landing gently.