If you’re stuck in the house waiting for the Coronavirus crisis to end, your local park is shut and you don’t have a garden, how do you get some exercise and burn off the calories?
Here are some tips from the NHS for a 10-minute cardio workout routine for aerobic fitness that you can do without any special equipment.
- Before you begin, warm up with a 6-minute warm-up routine. After your workout, cool down with a 5-minute stretch.
Rocket jumps: 2 sets of 15 to 24 repetitions (reps)
For rocket jumps, stand with your feet hip-width apart, legs bent and hands on your thighs.
Jump up, driving your hands straight above your head and extending your entire body. Land softly, reposition your feet and repeat.
For more of a challenge, start in a lower squat position and hold a weight or a bottle of water in both hands at the centre of your chest.
Recovery: walk or jog on the spot for 15 to 45 seconds.
Star jumps or squats: 2 sets of 15 to 24 reps
To do a star jump, stand tall with your arms by your side and knees slightly bent.
Jump up, extending your arms and legs out into a star shape in the air.
Land softly, with your knees together and hands by your side.
Keep your abs tight and back straight during the exercise.
Squats
As a less energetic alternative, do some squats. Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance.
Lower yourself by bending your knees until they’re nearly at a right angle, with your thighs parallel to the floor.
Keep your back straight and don’t let your knees extend over your toes.
Recovery: walk or jog on the spot for 15 to 45 seconds.
See also: Expert Warns of Dangers of Too Much Exercise in Lockdown
Tap backs: 2 sets of 15 to 24 reps
To start tap backs, step your right leg back and swing both arms forward, then repeat with the opposite leg in a continuous rhythmic movement.
Look forward and keep your hips and shoulders facing forward. Don’t let your front knee extend over your toes as you step back.
For more of a challenge, switch legs by jumping (also known as spotty dog), remembering to keep the knees soft as you land. Your back heel needs to be off the floor at all times.
Recovery: walk or jog on the spot for 15 to 45 seconds.
Burpees: 2 sets of 15 to 24 reps
To do a burpee from a standing position (1), drop into a squat with your hands on the ground (2). Kick your feet back into a push-up position (3). Jump your feet back into a squat (4) and jump up with your arms extending overhead (5).
For an easier burpee, don’t kick out into the push-up position and stand up instead of jumping.
See also: Are Joggers and Cyclists Spreading COVID-19?
Now cool down with this 5-minute stretch routine.
Buttock stretch – hold for 10 to 15 seconds
Lie on your back and bring your knees up to your chest.
Cross your right leg over your left thigh.
Grasp the back of your left thigh with both hands.
Pull your left leg towards your chest.
Repeat with the opposite leg.
Hamstring stretch – hold for 10 to 15 seconds
Lie on your back and raise your right leg.
Hold your right leg with both hands, below your knee.
Keeping your left leg bent with your foot on the floor, pull your right leg towards you keeping it straight.
Repeat with the opposite leg.
Inner thigh stretch – hold for 10 to 15 seconds
Sit down with your back straight and your legs bent.
Put the soles of your feet together.
Holding on to your feet, try to lower your knees towards the floor.
Calf stretch – hold for 10 to 15 seconds
Step your right leg forward, keeping it bent, and lean forwards slightly.
Keep your left leg straight and try to lower the left heel to the ground.
Repeat with the opposite leg.
Thigh stretch – hold for 10 to 15 seconds
Lie on your right side.
Grab the top of your left foot and gently pull your heel towards your left buttock to stretch the front of the thigh.
Keep your knees touching.
Repeat on the other side.
See also: How to Eat Healthily During Coronavirus Lockdown
