6 fitness moves to do at home – Too lazy or broke to hit the gym? The good news is this fat-blasting and endurance-boosting circuit can be done in the comfort of your home.
TEXT: ALYWIN CHEW
ILLUSTRATION: ERNEST NG / Istock
Fitness trainer Mark Ng tells Frontline how these workouts – easily done at home – can help fulfil your IPPT Gold aspirations. For each exercise, perform as many repetitions as fast as you can for 30 seconds. Take a 30-second break between each exercise. Do five sets of this circuit. For exercises with dumbbells, don’t fret if you’re not equipped. You can easily improvise with a plastic milk container with a handle and fill it up with water.
1. Jump Rope
Not much needs to be said about this simple yet highly effective fat-burning exercise – studies have found that skipping can burn up to 20 calories a minute! Skip as quickly as you can for 30 seconds and be sure not to swing your arms too excessively.
Mark’s tips: “This helps to build cardio-vascular endurance for your 2.4 km run. The faster you skip, the more you will benefit from this exercise. If skipping is too easy, switch to performing double-unders – letting the rope pass under your feet twice each time you jump.”
2. One-legged Deadlift & Hop
1) From a standing position, lean forward on one leg and extend the other backwards till your chest is parallel to the ground.
2) Spread your arms out beside you to maintain balance.
3) Swing free leg back to the standing position, and perform a hop using the other leg.
4) Do this for 30 seconds before switching to the other leg.
Mark’s tips: “This exercise builds strength in your legs and develops core endurance.”
3. Plank Jacks
1) Adopt a plank position.
2) Thrust your legs towards the sides, as if performing a jumping jack, as quickly as you can while keeping your core steady. Be sure not to raise your buttocks towards the ceiling.
Mark’s tips: “This exercise helps in developing core strength for your sit-ups. Keep your core steady by bracing it and ensure that your back is flat.”
Other Workout Tips:
4. Squat and Curl to Press
1) Hold a dumbbell in each hand, arms by the side, and perform a squat. Keep your back straight and knees in line with your feet.
2) After returning to a stand, curl the dumbbells to chest level, keeping your elbows close to your body.
3) Press the dumbbells overhead, extending your arms.
Mark’s tips: “This workout builds muscle endurance in your legs. It also helps with push-ups.”
5. Kick back and Step Back
1) Hold dumbbells close to your chest with your elbows tucked inward.
2) Lean forward slightly as you bend your knees till they are in line with your toes.
3) As you kick your left leg back, extend your arms backwards so that they are parallel to your leg.
4) Bring your legs and arms back to the starting position. Perform the same for your right leg.
Mark’s tips: “This gets your heart rate up and helps develop muscle endurance in your triceps.”
6. Weighted Flutter Kick
1) Lie on the floor and hold one dumbbell to your chest.
2) Lift your shoulders as you hoist the dumbbell above you. 3 Lift your legs and perform flutter kicks for 30 seconds.
Mark’s tips: “This is great for developing core strength and endurance in your arms. When you kick, drive your lower back into the ground and keep your feet as close to the ground as possible.”