Indoor Workouts to Attempt When Outdoor Ventures Aren't Possible
Plyometric exercises and Tabata training are popular methods for home workouts, offering effective, equipment-free workouts that can help boost fitness levels. These dynamic exercises are perfect for those looking to increase their heart rate and challenge their muscles.
Plyometric exercises, also known as jump training, involve movements that use bodyweight and require no equipment. Examples include push-ups, burpees, squat jumps, jumping lunges, ice skaters, high knees, butt kickers, tuck jumps, mountain climbers, broad jump, and reverse lunge to knee ups. These exercises are designed to increase power, speed, and explosiveness, making them ideal for improving athletic performance.
Tabata workouts, on the other hand, are a high-intensity interval training (HIIT) method. To perform a Tabata workout, you complete four plyometric exercises for 20 seconds each, followed by a 10-second rest, repeated for four rounds or 16 tabatas. Popular exercises for a Tabata workout include jumping lunges, burpees, squat jumps, and mountain climbers.
If you're looking for inspiration, there are several German fitness influencers who focus on plyometric and Tabata training for home workouts. Sophia Thiel and Goeerki are well-known for their effective home training routines featuring these methods.
Another popular method is the "As Many Rounds as Possible" (AMRAP) approach. To set up a workout using the AMRAP method, choose 3-5 high-intensity exercises and set the timer for 10 to 20 minutes. The number of repetitions for each exercise is matched to the minutes chosen. Examples of exercises for the AMRAP method include squat and press, burpees, lunge to row, and squat jumps.
Remember, it's essential to consult a physician before beginning any exercise routine. The information provided here is intended for informational purposes only.
For those seeking to maximise their workout, combination exercises can be a great option. These exercises combine two exercises into one movement, working more muscle groups and burning more calories in a single action. Examples include squat and press, hip bridge and chest press, reverse lunge to step up, lunge to row, and push up with leg lift.
Whether you choose Tabata, AMRAP, or a combination of both, these plyometric exercises offer a challenging and efficient way to improve your fitness from the comfort of your own home.
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