With all the news around COVID-19 some of you runners may feel nervous about heading outside. We all know there’s nothing better than running with friends but it may not be right for your individual circumstances, so we’ve got some useful ideas of home workouts thanks to our training partners realbuzz.com. Try the following exercises, mix it up with some strength circuits or even use a video tutorial on YouTube – there are so many to choose from, you’ll be spoilt for choice! But don’t forget to listen to your body, don’t overdo it and drink plenty of water when training at home!
Tabata circuit
Tabata training is a form of high intensity interval training (HIIT) that is based on 4 minute blocks. It’s a fantastic and time effective way to work on both your aerobic and anaerobic energy systems. However, there is a catch; this type of training isn’t for the faint hearted. You need to push yourself hard and not simply ‘go through the motions’ if you want to reap the benefits.
Each exercise in the circuit lasts for 4 minutes and is split into the following format:
- Work for 20 seconds
- Rest for 10 seconds
- Repeat 8 times
- Take 1 minute of rest between each different exercise.
You can even download a Tabata training timer for your phone or iPad that keeps track of time for you. Try the following routine for a workout that will leave you feeling the burn.
Step ups
Step up onto a box, whilst, maintaining a good posture, chest up and shoulders back. Step down using the same leading leg. Alternate legs and repeat.
Mountain climber
Start in a straight arm plank position. Alternate bending your knees and bringing them forward as close to your hands as possible. Focus on keeping your back flat throughout the movement.
Burpees
Start by standing with your feet shoulder-width apart. Drop down into a ‘push-up’ position. Push back up and jump into a squat position. Jump with as much energy as you can into the air, raising your hands above your head to complete one rep. On landing, start the next rep straight away.
Side plank
Lie on your side with your legs straight and your ankles together. Prop your torso up with your upper arm. Lift your hips upward until your body forms a straight line from your ankles to your neck. Alternate sides for each 20 second block.
Reverse lunge
Stand with your feet shoulder-width apart. Step one foot back directly behind your body. Bend both knees to drop into a single leg squat position. Return to the starting position and alternate legs.
Russian Twists
Sit leaning back slightly with both knees bent and your feet elevated so that you assume a ‘V position’. Hold a weighted object with both hands. (If you don’t have any dumbbells or weighted plates at home then a large bag of rice will do). Keeping your hips facing forward and your trunk fixed, rotate your upper body and weighted object to each side, turning your head as you twist.