home workout

The 5 Minute Home Workout that replaces High Intensity Interval Training

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Are you someone who always dreamt of having a fit body but did not know where to start?
Well, the good news is this guide that we have here is suitable both for the beginners as well as the intermediate fitness fanatics!

  • These 5 workouts mentioned below will only take 5 minutes of your time and will tone your entire body…

So if you are someone who is a busy mom or someone who can’t seem to have suitable free time for working out…then these 5 workouts are just for you!

These at-home workouts for beginners will help you in :

  • improving your posture
  • Toning your belly
  • Having a strong back
  • Strengthening your shoulder, chest and leg muscles
  • Enhancing your overall body fitness

All of these workouts are based on one core Workout type: The Planks

  • If you do this every day then trust me you will start to see the result in just a few weeks
  • If you keep on doing it for 60 days you will feel that you have new legs and a toned tummy

I know doing planks can be hard and it is hard, but it is really worth it.

 

Workout #1

Full Plank

Benefits of a full plank:

  • Helps in strengthening the core as a whole
  • Helps in training all the four muscles of the stomach which ultimately lead to toned abs
  • All in all helps in working out the muscles of the cheat, legs as well as of the shoulders
  • Will provide  you with better posture
  • Strengthens the back muscles

What is the correct way to do a plank?

  • Start in the position of a plain push-up
  • Now use your abdominal muscles to hold your belly towards the spine
  • Keep your legs firm
  • Hold for at least 30 seconds or until you find it hard to keep the alignment properly and your body starts shaking…
  • Slowly return to the starting position

Number of Sets: 2

Try to Do it for 1 minute in the first set and 30 seconds for the second set

Benefits of the full plank pose:

 

Workout#2

Elbow Plank

Benefits of an Elbow Plank:

  • Fastens body metabolism
  • Improves the all-around balance of the body
  • Great workout for forearms and shoulder muscles

How to do an Elbow Plank:

  1. Start in the plank position,
  2. Keep your elbows directly beneath your shoulders and forearms on the ground
  3. Now slowly tighten your abs and raise the hip region into the air 
  4. keep your elbows totally stationary 
  5. Slowly return to the starting position

Number of Sets: 2

Do first set for 1 minute and the second one for 30 seconds

Workout #3

Raised Leg Plank

Benefits of a Raised Leg Plank:

  • Great for toning the leg muscles
  • Strengthens the lower abdomen as well as the lower back muscles

How to do a raised leg plank:

  1. Get into a plank position
  2. Hold the back straight
  3. Keep the body steady with the elbows gently placed on the floor mat
  4. Now put the tiptoes together and stand comfortably on them
  5. Slowly lift one leg off the ground
  6. Hold the body in this stable position for a few seconds
  7. Repeat this with the other leg

The number of sets: 1

  • Once with left leg: for 30 seconds
  • Do the other with right leg for 30 seconds

Also read:

Workout#4

Left Side Plank

The best thing about side planks is that they:

  • Help in strengthening the oblique muscles
  • Strengthens the spine
  • Challenges your body and enhances the metabolism
  • Increases the flexibility of the body

How to do left side Plank:

  1. Start on your left side with feet together and one forearm below your shoulder
  2. Shift your weight onto the left elbow and slowly try to move onto the left side of the left foot, stacking both of your feet on top of one another
  3. Start engaging your core and keep your other hand either in the air or on your waist
  4. slowly start to raise the hips so that your body is in a straight line
  5. Hold the position and don’t let your hips drop for 30 seconds

Caution:

  • Keep your head straight and vision in a particular direction forward…focusing on a particular point
  • Remember to keep the abdominal muscles engaged as this will help- in better stability

The number of sets: 1

Do it for 30 seconds.

Workout #5

Right side Plank

How to do Right side Plank:

  1. Start on your right side with feet together and one forearm below your shoulder
  2. Shift your weight onto the right elbow and slowly try to move onto the right side of the right foot, stacking both of your feet on top of one another
  3. Start engaging your core and keep your other hand either in the air or on your waist
  4. Slowly start to raise the hips so that the body is in a straight line
  5. Hold the position and don’t let your hips drop for 30 seconds

Number of sets: 1

Do it for 30 seconds

 

What makes the plank so special?

  • The plank is purely a bodyweight exercise. which are workouts that you can do with your own body
  • You as a beginner won’t be needing any other weights for working out( However advanced users use extra weights for planks as well)
  • Its an all-body workout and is perfectly suitable to make your whole body workout via only a single exercise…
  • Planks test out your body fitness along with its endurance and while doing planks you can truly feel the importance of every single second…
  • It will provide you with a stronger back and will strengthen your shoulder as well as abdomen muscles
  • Planks are ideal for you if you are someone who spends most of his or her day sitting in front of a desk…as it will help in training your spine hence will improve your posture
  • It can be performed by people of any age provided they are not suffering from any serious physical issues.
  • Planks can be performed by people of pretty much energy age, as long as they’re still physically fit. Kids can start out doing planks and if they continue to do so, they will be able to continue the exercise into old age.

Cheers!

 


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