On average, the main goal should be a workout of at least 3 days a week for at least 30 minutes for each session. Below is a list of workout ideas that you can do at home with no equipment needed.
- Walks/runs around your neighborhood: At least 30-60 minutes
- Bicycle ride around your neighborhood: At least 30-60 minutes
- Stairs workout: Run or walk up and down your stairs at home
- Lifting weights using objects around your house
- Lunges, Squats, Push-ups, Planks, Jumping jacks: Do 3 sets of 10 of each activity
- Yoga: There is a bunch of yoga videos you can follow on youtube
- Resistance bands workouts: Can be purchased online for less than $10
Examples of workouts you can do at home
Workout #1
8:00 - 8:05 AM Warm-up - Stretching exercises, hold for 3 sets with a 15 second hold for each stretch. Some stretches could be the butterfly stretch, hamstring stretch, figure four, frog stretch
8:05 - 8:25 AM Workout- Different kinds of workouts, 3 sets 10 times or 30 times. Some workouts could be squat jump, bicycle crunch, press-up, reverse lunge, jump rope, push-ups and planks.
8:25 - 8:30 AM Cool Down - Go for a walk, jog or run around your neighborhood
This workout is perfect if you want to do a little bit of everything, but not have equipment on you.
Workout #2
8:00 - 8:15 AM - Jog or run around your neighborhood. If you are fit you could run the whole 15 minutes, but if you are new to working out you could jog for 5 minutes, run for 5 minutes and jog the last 5 minutes.
8:15 - 8:30 AM - The last 15 minutes of your 30 minute workout of the day you could do walking lunges on your way home,
This workout is perfect if you just want to spent time outside and get a quick exercise in.
Workout #3
8:00 - 8:30 AM - Follow a yoga video on youtube on google.
This workout is perfect if you don't like doing cardio or lifting weights.
For some of this workout, you could add more sets or have fewer sets. Each person is different; some people have more time and some people have less time. If you have more time feel free to add more depending on the activities that you like. These are just some ideas to inspire the public.