Winter is finally here! It is that time when nip and cold mornings make us think twice of getting out of bed. That lazy feeling doesn’t have to put a pause on your regular exercise routine, it can instead alter your regimen and keeps the focus on indoor exercises. Exercising at home can be just as effective as going to a gym or stepping out for a morning run. These exercises help maintain your physique and keep you fit until you decide to switch back to you regular morning plan.
High knees
When you are looking for a high-intensity aerobic component to add to your workout, or simply want to enjoy the benefits of a sprint without having to go outside, then high knees is your go-to exercise. Make it really work for you by landing only on the balls of your feet throughout and by speeding up the motion of your arms. n Stand on a flat surface and begin jogging, lifting the knees high enough based on your comfort level. n Then lift your knees to the hip level, but keep the core tight to support your back. n In the advanced version, hold your hands straight at the hip level and try to touch the knees to your hands. n Make sure you bring the knees towards your hands, instead of reaching the hands to the knees! n Repeat the steps for a minute.
Front Lunges
Front lunges
As the name implies, this workout involves being in a lunge position and moving from front to back. This exercise can be a little challenging but has a string of benefits that involve the hamstrings, glutes back and calves. n From a standing position, move the right leg back ensuring that your left leg is in a 90-degree position and the right knee is just parallel to the ground. n Push off your right foot, and instead of returning to the standing position, immediately take a big step forward into a traditional bodyweight lunge. n Move back and forth until you’re ready to switch to the other leg. n Do six repetitions on each leg of three sets each.
Jump rope
Everyone has a different skill level with the jump rope. Even if you’re not the best jump roper, remember that the important thing is that you’re moving. Don’t quit early just because you can’t do it well. Jump rope is a great exercise to master, so keep working on it! Once you get it down, you’ll be able to do it anywhere, and you’ll be able to scale the difficulty by adding new techniques and increased speed. n Swing the rope over your head and jump as it passes your feet (near right illustration). n You don’t have to jump high, just enough to clear the rope (far right). n Land evenly on both your feet. n Continue for a minute, then rest for a minute.
Spiderman flank crunch
Spiderman flank crunch
Plank like a hero! You’ll be working your entire core, front and back as well as keeping the lower back engaged and strong. n Start in a traditional plank position with your forearms on the ground and your body perfectly straight. n Bring your right knee forward towards your right elbow, then return to the plank position. n Repeat by bringing your left knee toward your left elbow. n Alternate sides for a total of 10 or 20 depending on your level.
Mountain climber
This is a full body workout so by engaging most muscles in the body, you are burning more calories in less time. The benefits of this workout improves flexibility, blood circulation and overall strength as they work the 12 muscles groups, including the deltoids, triceps, pecs, quads and hamstrings. n Assume a press-up position so your hands are directly under your chest at shoulder-width distance with straight arms. n Your body should form a straight line from your shoulders to your ankles. n Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. n Return to the starting position and repeat with your left leg. n Continue alternating by doing eight repetitions of three sets each.
The writer Manish Jaswal is the director of Spa. The exercises have been performed by Shalini MS, a fitness instructor.
