06 August 2020

Whether you do them from the comfort of your own living room or at the beach, these circuits are guaranteed to make you sweat and help you hit your daily fitness goals

2:00 Min

Body weight exercises means using the weight of your body as resistance for daily fitness. Although integrating machines and weights into your workout is a great way to target muscle development, bodyweight training is a simple approach to get off the couch and get your body moving – you can do these simple exercises from anywhere!

1 HIIT training

High Intensity Interval Training (HIIT) is designed to increase your heart rate and burn serious calories in a short amount of time. The training is designed in intervals, which are usually between 30 to 45 seconds of high intensity movements and 10 to 15 seconds of rest. Repeat the circuit as many times as possible within a 10-minute timeframe. Follow these recommended HIIT exercises for your next workout.

2 Cardio and core

Cardio exercises are an essential component in a healthy routine. This type of fitness involves activity to raise your heartrate to a target range, in order to burn the most calories and fat possible. Try this easy-to-follow cardio routine to get started. For your core, check out these 20 exercises celebrity trainers swear by to add to your cardio sweat session. The American Heart Association recommends getting at least 150 minutes of moderate-intensity cardio activity per week.

3 Strength training

Strength exercises help build muscles in targeted areas. Without gym equipment, you will have to use other methods to strengthen muscles. For a beginner’s guide, follow this simple circuit to build lean muscle mass. For intermediate or advanced levels, follow an expert’s 10-minute workout routine to get on the way to a total body sculpt. Use caution when exercising new muscle groups – muscle soreness peaks between 24 to 72 hours after the exercise is complete. 

4 Yoga stretches

The combination of stretching, meditation and controlled breathing helps calm the mind and body. Yoga reduces cortisol secretion, our primary stress hormone, and triggers our feel-good sensors. Studies also suggest that yoga for seniors helps improve quality of life by elevating moods and reducing fatigue. If you are new to the practice, try out this 10-minute morning yoga stretch for a rejuvenating start to your day. 

5 Chair exercises for seniors

Exercising is important at every age, but especially for those over 65 years old. Without daily fitness and muscle movement, we reduce the chance that we age healthfully and gracefully. For exercises tailored to meet elderly needs, have a look  here.