Inside exercises to keep cool
ARE you not keen to do exercises outside in the summer? That's okay because with these great indoor exercise tips from Queensland Health you won't need to leave the house.
Without lacing up the running shoes, there are four exercises, all aimed at beginners, which can be done in the privacy, and shady comfort, of your home.
Try to work through these four exercises in sequence, taking a short break between each set, and build up to the recommended number of repetitions over time.
You can find more advanced no-running cardio options to build into your routine at healthier.qld .gov.au/fitness/workouts/no-running-cardio.
- Advanced jumping jacks:
Aim for: 20-30 a set.
Stand with feet together, knees slightly bent, and arms at your sides.
Jump while raising your arms and separating your legs to the sides and on your forefoot with legs apart and arms overhead.
- Lateral hops
Aim for: 20-30 repetitions.
Lateral hops look simple - they are, after all, just jumping from side to side. But if you do them right, you're working a bunch of big muscles in your legs, your butt and your torso that add up to some simple and effective cardio.
Keep your legs together, bound from side to side, jumping over an imaginary obstacle.
Land with soft knees.
Try to remain on the balls of your feet.
Aim for: 10-15 repetitions per set.
The superman stretch will contribute to your cardio, but it has the added benefit of improving your overall strength and increasing muscle definition.
Start on your hands and knees, with back straight and core muscles tight.
Keep hips low, simultaneously raise your right arm and left leg, straightening at your elbow and knee.
Pause, then lower to the starting position before alternating sides.
- Squat reach and jump
Aim for: 10-15 a set
If you think you're noticing a theme here, you're not wrong. Jumping is great cardio activity, which is why there is so much skipping in the training montages of 80s sports films. The squat reach and jump sets aside the skipping rope and focuses on the core of the activity, adding in the squat.
Keep your feet shoulder-width apart, then perform a squat by bending at the knees to lower yourself .
Make sure your knees don't pass over your toes.
From the squat position, straighten and jump up, reaching both arms overhead.