Ways to workout at home

highlights shares three ways to workout at home while following social distancing

BY DANIELA CALDERON, STAFF WRITER

Whether it's eating unhealthy foods or watching too much Netflix, the COVID-19 pandemic has heavily impacted the health routines of people all around the world. In light of limited opportunities to exercise publicly at gyms and sporting events, highlights suggests three ways to stay fit and healthy.

WARM UP

To build up your stamina and increase blood flow throughout your body begin your workout journey by warming up. Warming up will help prevent additional muscle soreness and risk of injury, promoting a better overall workout experience. Begin by jogging in place. Then, do jumping jacks followed by glute kicks, then proceeding to do a squat. This set of exercises should be 30 seconds each and repeated two times.

For the body weight workout, start out by doing a lateral jump. Then, do the vertical jumps, deep squat and jump high, followed by front jump squats, land in a squat, and take two steps back. UP After this, do burpees, go into a high plank, jump up then go back down, transition into push ups, then move on to shoulder taps. Next up, do mountain climbers, then sit up crunch. This will be 20 repetitions per exercise in two or more sets. Finish up with five-minute stretching of the glutes, legs, arms and back to ensure there will be no injuries.

CARDIO

To increase your heart rate and help maintain strength, a cardio routine is a fast way to work out. Due to the safety precautions promoted by COVID-19, running is one of the most impactful yet attainable ways to workout. Students can develop their cardio routines around their houses, at local parks, beaches or large spaces which are available for running. Cardio exercises and activities have many health benefits including burning calories and appetite control. For beginners, start by walking for four-minutes. Once you feel comfortable, run for a two-minute interval to build momentum.

Repeat a four-minute walking to two minute running ratio four times. The workout should last a total of 24 minutes and quantify to about one to one and a half miles.

Daniela Calderon / highlights

YOGA

Yoga is a quick way to release stress and improve your quality of life. Whether you are spending time in your backyard or in your home, yoga is an adaptable workout that you can complete anywhere you are. Physically, yoga helps increase your body strength, improve your posture and develops your flexibility. Vinyasa yoga, or power yoga, combines a variety of posture and balance exercises through a multitude of transitions.

Courtesy of Elizabeth Kiely