Are you feeling stuck with the heavy downpour hindering your morning run or your evening gym sesh? Thankfully, there are numerous indoor workouts that you can try during the monsoon season when stepping out seems impossible. Here are five indoor workouts that are not only effective but also enjoyable. These workouts require minimal equipment and space, making them convenient options to stay fit, and active even when the weather is gloomy.
1. Jump rope
Jump rope, or as it is commonly known, skipping is a simple and effective workout that can be done indoors with minimal space requirements. All you need is a sturdy jump rope and enough overhead clearance. Jumping rope is a high-intensity cardiovascular exercise that engages multiple muscle groups and improves coordination. Begin with a warm-up session, then start jumping rope for 1-2 minutes, followed by a short rest period. Repeat this cycle for 15-20 minutes. To add variety, try different jump rope techniques like alternating foot jumps, double unders, or crisscross jumps. Jump rope workouts are not only efficient for burning calories but also fun and challenging.
2. Circuit Training
Circuit training is a versatile workout that can be tailored to your fitness level and preferences. It involves performing a series of exercises back-to-back, targeting different muscle groups, with minimal rest in between. You can create your own circuit or follow a pre-designed one. Include exercises like push-ups, squats, lunges, planks, burpees, and mountain climbers. Perform each exercise for a specific duration or number of repetitions before moving on to the next one. Aim to complete 2-3 circuits with a short rest between each circuit. Circuit training provides a full-body workout, enhances strength and endurance, and can be easily modified to suit your needs.
Pilates is a low-impact exercise method that focuses on core strength, flexibility, and body awareness. It can be performed using a mat or specialised Pilates equipment. Pilates exercises involve controlled movements that engage the core muscles, promoting stability and alignment. Many online platforms and apps offer guided Pilates workouts suitable for all fitness levels. These workouts usually include exercises such as the hundred, roll-ups, leg circles, and the bridge. Pilates sessions can be as short as 15 minutes or extended to an hour, depending on your time availability. Pilates is not only beneficial for physical fitness but also enhances mental well-being through its emphasis on breath control and mindfulness.
4. HIIT (High-Intensity Interval Training)
HIIT workouts are known for their efficiency in burning calories and improving cardiovascular fitness. These workouts involve short bursts of intense exercises followed by short recovery periods. HIIT can be done using bodyweight exercises, making it an ideal indoor workout. Exercises like high knees, jumping jacks, squat jumps, and mountain climbers are common in HIIT routines. Start with a brief warm-up, then perform each exercise at maximum intensity for 20-30 seconds, followed by a 10-15 second rest. Repeat this cycle for 10-15 minutes. HIIT workouts are time-effective and can be easily modified to suit different fitness levels. They elevate the heart rate, boost metabolism, and continue to burn calories even after the workout is over. Online HIIT classes with fitness coaches are a great way to get started with an exercise routine as intensive as this one.
5. Dance Workouts
Dance workouts are a fun and energetic way to stay active during the monsoon season. You can either follow online dance tutorials or join virtual dance classes. Dance forms like Zumba, hip-hop, and salsa are popular choices. Dancing not only improves cardiovascular fitness but also enhances coordination, balance, and rhythm. It releases endorphins, uplifts your mood, and provides an enjoyable workout experience. Set aside a space in your living room, play your favourite music, and let yourself move to the beats. Dance workouts can be customised to match your fitness level, and they allow for creativity and self-expression.
Yoga is a versatile exercise that can be performed anywhere, making it an ideal choice for monsoon workouts. It helps improve flexibility, strength, and balance while promoting relaxation and reducing stress. Create a peaceful corner in your home, roll out your yoga mat, and follow along with online tutorials or yoga apps. From gentle stretches to more intense flows, there are various yoga routines available to suit your fitness level and preferences.
7. Bodyweight Circuit Training
If you prefer a simple yet effective workout that requires no equipment, bodyweight circuit training is an excellent option. Circuit training involves performing a series of exercises targeting different muscle groups with minimal rest in between. Combine exercises like push-ups, squats, lunges, planks, and jumping jacks into a circuit. Perform each exercise for a set amount of time or repetitions before moving on to the next. Repeat the circuit two to three times for a full-body workout. Bodyweight circuit training builds strength, burns calories, and can be modified to suit your fitness level. If you are a beginner, it is always a good idea to get started under guidance, and many virtual classes offer customised options for that.