tumblr youtube spotify email website pinterest googleplus
Jul 30, 2017
Shares
Share Tweet 0 Comments

Imagine this: you've got your gym bag packed, your kicks on, and you're about to leave for another workout and then...splash, it began pouring outside! This can happen from time to time, especially now that the rainy season has kicked in. Good news for you but bad omen for your fitness goals, you've got the moody weather to blame for another missed training opportunity.

While rain can make you feel a bit lazy, it shouldn't stop you from chasing the pounds away. In fact, despite the heavy downpour, you can still sweat it out without stepping out of your home and braving the traffic. Don't worry, you'll have plenty of time—and energy!—for the kind of work out we think you're thinking for later (wink, wink!)

But before you take full advantage of cuddle weather, check out these simple yet effective indoor exercises that will help you lose your gut, as suggested by different fitness coaches.

First things first: prepare a timer and consider your safety before doing any of these exercises. "Choose the workout that will allow you to move in the space available. Make sure walang matatamaang gamit, o matatamaang bata if you're doing it at home. Ultimately, if you have health issues, always check with your doctor first before following any exercise routine," advises Aldrich Nicdao, PTRP, Fitness Institute of Australia Certified Fitness Coach and Functional Fitness-Makati Program Manager.


PUSH-UP

It may be the most basic of all the exercises, but you shouldn't underestimate its power.

Anton Tagorda, RN, athlete and fitness coach, says aside from allowing you to burn calories, push-ups strengthen the upper body. If you're not a pro, you'll do best to begin with either the narrow or the wide push-up.

Do it: Complete 100 reps. Do it in 5 sets with 20 repetitions each set. Rest for only 30 seconds each set.

HIIT

If you want to maximize your fat burn in less time, then look no further than doing High Intensity Interval Training (HIIT). It can torch calories and get you sweaty without the need for any fancy equipment.

Burpees, jump squats, lunges, planks, and mountain climbers are simple bodyweight exercises that can be done as a circuit for beginners, says Tagorda.

Do it: Perform these exercises as a circuit going from one exercise to the next. Spend 45 seconds doing every exercise before proceeding to the next move. Complete 3-4 sets with only 30 seconds rest in between sets.

ADVERTISEMENT - CONTINUE READING BELOW

-Burpees
-Jump squats
-Lunges
-Planks
-Mountain climbers

If you want something more challenging, this variation of Tagorda's set courtesy of Nicdao will shore up your fitness game.

Do it: Perform these exercises as a circuit going from one exercise to the next. Spend 45 seconds doing every exercise before proceeding to the next move. Complete 3-4 sets with only 30 seconds rest in between sets.

-Basic plank
-In and out press push-up
-Oblique burpees
-Rommel plank
-High knees

INDOOR CYCLING

If you have the equipment, indoor cycling is also a must-do calorie-burning exercise.

"It's a form of cardiovascular exercise that will strengthen your bones, ligaments, and body tissues. Plus, it will definitely tone your lower extremities," says Tagorda.

Do it: Complete the workout for 30-45 minutes.

HIIT YOGA

We know, HIIT yoga might not sound as appealing as weightlifting for dudes. But this unique type of yoga is a must-try because it incorporates HIIT into every session.

"Instead of doing 30 minutes of HIIT and an hour of yoga practice, why not combine both? With this, you can get maximum results in a shorter period of time," says Ronald Palustre, fitness coach and yoga instructor.

Remember: "Yoga is more than an exercise routine. It's a way of living. When done constantly, one of the many benefits of yoga is weightloss and/or muscle toning depending on the kind of yoga practice you'll be attending," says Brye Encarnacion, Brave Yoga PH founder and certified LesMills BodyBalance Instructor.

Warning: Palustre's routine can get a bit technical, but with additional research on how to master every move, you'll be a pro in no time.

Do it: Perform the exercises as a circuit going from one exercise to the next. Spend 45 seconds doing every exercise before proceeding to the next move. Complete 3-4 sets.

-Bear pose (floating table top pose): tap the shoulder
-Three-legged dog to knee to chest (3-5 reps) then transition to lunges (recover in downward facing dog for 5-10 breaths)
-Spiderman push-up (recover in child's pose)
-Plank to jump forward outside the hands (recover in yogic squats)
-Chair pose with pulses (recover in forward bend)

 

COMMENTS

LATEST STORIES

LOAD MORE STORIES