Indoor Exercise- A Rough Guide

Physical activity can improve your health and wellbeing as well as reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life. A minimum of 30 minutes a day can allow you to enjoy these benefits. Exercise anywhere is a good thing as it gives your body the best of both worlds while indoor exercise helps to keep you motivated outdoor exercise helps bring you closer to nature. This article will outline some great exercises which you can practice easily at home.

1. Skipping

Skipping is the ideal indoor workout if you wish to lose weight fast. For this workout all you need is a skipping rope and enough floor/room space and you are good to go. This exercise is great for both adults and children. You can follow a simple skipping rope exercise or try different variations of hop exercises to make it more fun. If you want a good cardio workout in a matter of minutes, try a skipping rope.


2. Dancing

Dancing workouts are fun cardio exercises for both adults and kids. If you wish to lose weight by dancing, then make sure you play high beat music and do fast paced dance, so that you can burn out your calories faster and music helps to keep you motivated. Dancing is an excellent way to burn calories, and get your heart rate going while having fun. If you are in the privacy of your own home, there is no need to look like a pro or impress anyone.


3. Floor Exercises

Floor exercises are helpful as they help to greatly build strength. Learn various types of floor workouts including push ups, pull ups, squats and many others to help build your strength.

floor exercises

4. Push Ups

Performing push ups will be aimed at many upper body muscles. Push ups are great in helping to build muscle mass. To do push ups, position yourself on the floor by laying down on the stomach and support your body on your palms and balls of the feet, then raise your body up and slowly lower it down.

push ups

5. Pull Ups

To perform pull ups you will need a great amount of strength. This will be aimed at building strength in the arm and back muscles simultaneously. For pull ups hold a sturdy bar with both the hands, and then raise your body up as much as you can and then slowly come down.

pull ups

6. Squats

Squats are excellent leg exercises. Squats can greatly help to tone up the thighs and get rid of excess fat. For Squats, stand with feet at shoulder width distance and bend your knees as if sitting and hold, then slowly raise your body up.


7. Ab Crunches

To get rid of stomach fat, stomach ab crunches can greatly help. To perform this abdominal exercise, lie down on the floor on your back, bend your legs and raise your torso near your knees.

ab crunches

8. Stretching

Stretching is a very good exercise that will help you relieve tension from your joints and muscles improving flexibility. Learn full body stretching workouts and follow them after a workout or after sitting for long hours to relieve your body from tensions.


9. Jumping

This is an exercise classic for a reason. Jumping involves numerous parts of the body such as your back, calves, shoulders and thighs – plus you can do them anywhere (including indoors!) To perform a Jumping Jack one must ‘jump’ to a position with the legs spread wide and the hands touching overhead, then quickly returning to a position with the feet together and arms at the side.


10. Bend Your Waist

Waist bends are a low-impact, anaerobic type of exercise. A forward waist bend begins by standing straight with arms straight above your head and your feet shoulder width apart. Bend forward at the waist until your spinal column is parallel with the floor. Raise back up to the starting position. For the side waist bend, you should bend to the left side, to approximately a 45-degree angle, then back up to the starting position, and repeat the same movement on the right side. You can intensify the difficulty of this move by holding a dumbbell in each hand, raising a leg, or increasing your pace.


bend your waist

11. Chores

Doing chores in the household helps to keep you active and can be very physical including hoovering, mopping, washing dishes. Cleaning the house is a form of exercise as it helps to keep you going and you are constantly moving your arms, legs, and body.


12. Water Bottle Weights

If you are looking to do some arm, shoulder, and back strength training, you can make your own weights by filling up water bottles. If using water bottles becomes too easy, use milk jugs. You can tailor the exercise to your level by filling the jugs to the exact weight that you need. For a greater challenge, increase the water amount just a little bit each time you workout.

water bottle weights