Regular exercise is one of the best things you can do for your health. But as the pandemic isn't over yet (even as we slowly move toward vaccinations), Whether you're a fitness fanatic or a casual gym-goer, the thought of picking up a dumbbell that might contain a virus is enough to make anyone cringe. But viruses are no excuse for us to be lazy. Home exercise can be a great way to avoid crowds while being very easy and simple to execute as well as inexpensive.

All you need is something really simple, such as a pair of sneakers, a comfortable T-shirt, a pair of appropriate shorts, and perhaps a yoga mat as well as a jump rope if you think there is a need for this.

You may be interested in our super comfy T-shirt that fits your home workout:

What is the best exercise for home training? Here are the top 5 best home workouts listed by polyaliens.

1.Jumping Jacks

Jumping jacks are a very common fat-burning and classic aerobic warm-up in cardio. There are multiple benefits to incorporating it into your daily exercise program. It increases your heart rate, makes your muscles stronger, helps with weight loss, strengthens your bones and immediately lifts your mood, and helps relieve stress.


How To Do a Standard Jumping Jacks?

a) Stand up straight and place your hands at your side.

b) When jumping, feet outward, arms high above the head.

c) When landing, bury your feet together, put your hands back to the original position and keep accelerating.


Squats use the largest muscle groups, and almost all muscles are involved. Squatting can promote blood circulation inside the muscles and quickly eliminate muscle fatigue, which is critical for muscle growth, especially the lower body muscles of men.

How To Do a Right Squat?

a) The core is balance, starting from the hips back.

b) Back straight, chest and shoulders up.

c) Bend your knees and squat down, keeping them in line with your feet.


Planks are the basic movement for any abdominal muscle exercise. It is mainly used to train the core strength of the human body and strengthen the core muscle groups. Compared with other abdomen exercises, it can burn more calories and improve the body's basal metabolic rate. According to the American Athletic Association's research, planks can not only reduce the pain of the Low-back but also provide strong support for the back.

How to do an effective plank:

a)Assume a push-up position, but bend your arms at the elbows so your weight is on your forearms.

b)Tighten your abs and hips, and keep your body straight from head to heel.

c)Keep your eyes on the ground and breathe evenly.


Basically, push-ups can strengthen the arms, shoulders, back, pectoral muscles, and core muscles. By doing push-ups regularly you can improve your upper body muscle strength and at the same time increase a certain amount of muscle.

How to do push-ups correctly

a) Get on all fours with your hands slightly wider than your shoulders.

b) Straighten your arms and legs.

c) Lower your body until your chest almost touches the floor.

d) Pause for a moment, then push yourself up.

e) Repeat

5.Jump Rope

Jumping rope has a wonderful promotion effect on body agility, body posture, balance ability, coordination and flexibility. Jumping rope is the most effective and cheapest way to burn fat, as well as the best cardio exercise. According to a report from Harvard Medical School, a 155-pound person can burn about 421 calories per half hour, while a 190-pound person can burn about 503 calories per half hour.


How to jump rope step by step?

a) Choose the right jump rope and size it.

b) jumping with toes on the ground, landing light and softly.

c) Keep your knees slightly bent at all times

d) Use your wrists to turn the rope

Pro Tips

1.Warm-up: Remember to warm up before startup, which is very important to avoid injuries during exercise.

2.Hydration: Insufficient intake of water during exercise may lead to fatigue, dizziness, and headache after exercise.

3.Stretching: Spending a few minutes to stretch your body after exercise can relieve delayed muscle soreness the next day.

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