AT HOME EXERCISE: How to Elevate Your Heart Rate Without Running

The COVID-19 pandemic has had a profound effect on the lives of many all over the world. The current global pandemic situation has forced many to work from home, eat majority of their meals at home, and workout from home. With minimal equipment at home, it can be challenging incorporating fun and effective exercise into your daily routine, especially if you don’t like to run. Below are some simple and effective exercises, as well as workout examples to keep your heart rate elevated. It is recommended to incorporate 150 minutes of aerobic exercise per week (or 30 minutes per day, 5x per week), in order to experience health benefits and decrease risk for many chronic conditions.

AEROBIC EXERCISE OPTIONS (aka CARDIO!):

• HIKING: The AllTrails app is a great resource for finding hikes close by. Adding an incline and scenic view can make this type of cardio FUN! Aim to hike for at least 30 minutes.
• ONLINE AEROBIC CLASSES: There are lots of online resources for virtual exercise classes. This is a great way to mix things up in the comfort of your own home. A few programs that focus on aerobic exercise are listed below, and most have free trial periods so you can take the time to find one you like:
  • Les Mills On Demand
  • Peloton App
  • PopSugar Fitness on YouTube
• ZUMBA/DANCE ONLINE CLASSES: Another great way to keep your heart rate up and make it fun! Due to COVID19, many dance studios have taken their classes online. Many platforms offer free trials. Listed below are a few resources:
  • Zumba Dance

HIIT TRAINING AT HOME: HIIT stands for High Intensity Interval Training. This is a great way to mix up your workout routine and incorporate cardio movements and strength training all in the same workout. Movements using specific equipment that you have are below:

• DUMBBELL EXERCISES:
  • Rows, Lateral Raises, Shoulder Press, Squats, Dumbbell Burpees
• TRX WORKOUT RESOURCES AND EXERCISES:
  • TRX Beginner Workout
  • TRX Cardio Focused Workout
  • TRX Total Body Workout
  • TRX High Intensity Workout
• MEDICINE BALL EXERCISES:
  • Medicine Ball Movements
• EXERCISE BALL MOVEMENTS:
  • Beginner Exercise Ball Workout

Using the above movements, you can either follow the workouts or make up your own! Here are a few workout formats to follow if you want to create your own:

• Pick 3 to 4 of your favorite movements and do 20 repetitions of each for 20 minutes. Try to cycle through the movements as many times as your can.
  • Example:
    • 20 push ups, 20 dumbbell squats, 20 jumping jacks, 20 sit ups… repeat as many times as possible in 20 minutes!
• Pick 5 of your favorite TRX movements. Do 12 repetitions of each, 5 times. Try to keep rest to a minimum so that you keep your heart rate up. Option to add jumping jacks, hiking, Zumba, or other cardio after to complete 30 minutes or more of exercise.