Indoor exercise is a great option for those who want to stay active and fit despite the weather or lack of outdoor space. There are many types of indoor exercises that can be done, ranging from easy to more intense, and can be tailored to your ability and fitness goals.
Here are some popular indoor exercises along with effective ways to train for each:
1. Cardio Exercise: Jogging in Place or Jumping Rope
Cardio exercises are great for increasing endurance, burning calories, and maintaining heart health.
How to do it:
Jogging in Place:
Stand up straight with your feet shoulder-width apart.
Begin jogging in place by raising your knees to hip height, and moving your arms in a rhythm.
Aim to maintain a constant tempo for 15–30 minutes, depending on your fitness level.
Add intervals of fast and slow running to increase the intensity of your workout.
Jumping Rope:
Hold the rope handles with both hands and rotate the rope with your hands.
Jump with both feet together or alternately with one foot.
Start with 2–5 minutes and gradually increase the duration or speed.
This is a very effective cardio exercise and involves almost the entire body.
2. Strength Training: Push-ups and Squats
Strength training aims to build muscle mass, increase body strength, and improve posture.
How to do it:
Push-ups:Slot Raffi Ahmad
Position your body in a plank position with your hands directly under your shoulders.
Lower your body by bending your elbows until your chest almost touches the floor.
Push your body back up to the starting position until your arms are straight.
Do 3 sets, with 10–15 repetitions per set. For variation, you can try push-ups with wider or narrower hands.
Squats:
Stand with your feet shoulder-width apart, hands can be in front of your body or on your hips.
Lower your body as if you were sitting in a chair, making sure your knees do not go past your toes.
Push your body back up to the starting position by pressing through your heels.
Do 3 sets of 12–15 repetitions. Vary with squat jumps for more intensity.
3. Flexibility Exercises: Stretching and Yoga
Flexibility exercises are essential for maintaining body flexibility, reducing the risk of injury, and increasing mobility.
How to do it:
Stretching:
Do full-body stretches slowly and regularly. Focus on parts of the body that are often stiff such as the back, thighs, and hips.
Try static stretches such as toe touches, quadriceps stretches, and shoulder stretches.
Yoga:
Follow some basic yoga moves such as downward dog, cat-cow stretch, or child’s pose. Yoga exercises help reduce muscle tension, improve posture, and increase flexibility.
Practice yoga for 15–30 minutes a day to get maximum benefits.
4. Core Exercises: Plank and Russian Twist
Core exercises focus on strengthening the core muscles of the body (abdomen, lower back, and hips) which are important for body stability and good posture.
How to do it:
Plank:
Start in a push-up position, but with support on your forearms and elbows.
Keep your body in a straight line from head to heels, contracting your abdominal muscles.
Hold the plank position for 30 seconds to 1 minute, then rest and repeat.
Russian Twist:
Sit on the floor with your knees bent and your feet slightly raised.
Holding a ball or dumbbell in your hands, twist your body from side to side with control.
This exercise works great for your obliques (sides of your stomach).
5. HIIT (High-Intensity Interval Training)
HIIT workouts combine cardio and strength training with high-intensity intervals that effectively burn calories in a short amount of time.
How to do it:
HIIT Circuit:
Do 20 seconds of intense exercise (e.g. squat jumps, burpees, running in place) followed by 10 seconds of rest.
Repeat this cycle for 15–30 minutes. HIIT is very effective for burning fat and improving overall fitness.
HIIT Circuit Examples:
20 seconds burpees
10 seconds rest
20 seconds mountain climbers
10 seconds rest
20 seconds squat jumps
10 seconds rest
6. Equipment: Dumbbells or Kettlebells
If you have access to equipment like dumbbells or kettlebells, this exercise can help build muscle and increase strength.
How to do it:
Dumbbell Rows:
Stand with your feet shoulder-width apart, holding dumbbells in both hands, and bend slightly at the waist.
Pull the dumbbells toward your body by bending your elbows, making sure to keep your back straight.
Do 3 sets of 12–15 reps per hand.
Kettlebell Swings:
Stand with your feet shoulder-width apart, holding a kettlebell in both hands.
Swing the kettlebell forward to chest height, then return to the starting position.
This exercise is great for working your core, back, and thighs.
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