Aerobics at home
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Here are 5 exersizes you can do at home:1. Jumping Jacks
The Jumping jack is a total body exercise which primarily focuses on your quads. In lesser degrees, it also impacts your shoulders, abs, groin, calves, lower and upper back, hamstrings, and outer thighs. Stand straight with your feet together and hands alongside your thighs. Now, jump with your feet spread sideways and arms above your head simultaneously. Jump back to the normal position. 30 minutes of jumping jacks can help you shed 200 calories. However, doing it continuously could be a challenge and monotonous. Thus, break them into three sessions of 10 minutes each and get a 5-minutes rest in between.
2. Stair Training
This aerobic exercise primarily targets your calves, hamstrings, glutes, and quads. Apart from toning your lower body, it boosts the stamina of your cardiovascular system. Walk up and down the stairs for 15–20 minutes at a steady pace. Gradually increase the time to 30 minutes and your speed to a faster rate.
3. Butt Kicks
This exercise works on your hamstrings and glutes. Stand with your feet shoulder-width apart and bend your arms towards the sides. Bend your right knee like you are jogging and touch your butt with the right ankle. Repeat with the other leg. Keep the pace slow until you have perfected it. Complete 2 or 3, 30 second to 1-minute sets.
4. Burpees
Burpees are intense full-body exercises which increase your blood circulation, heart rate, strength, and flexibility. Stand with your feet shoulder-width apart and get into a squat position. Bend forward to place your palms in front of your feet and stretch your feet behind to get into a plank position. Immediately, return to the squat position and jump. Practice 3–5 sets of 8–15 repetitions each.
5. Squat Jacks
This exercise works great on your lower body and improves posture and stability. Stand with your feet together and hands alongside your thighs. Jump up and spread your feet while you settle into a squat position. Push through the heels and jump back up and return to the starting position. Do 1–2 sets of 8–15 repetitions each.