Things You'll Need:
- Mat
- Space in home
- Free weights (whatever size you're comfortable with)
- Stopwatch
- Water
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Step 1
Make a space for yourself. Have your mat, free weights, stopwatch and water bottle and make a space on your floor away from furniture or walls. Make sure the space you choose offers no distractions such as children or pets.
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Step 2
Start by stretching out. Just like any other work out, start by stretching and warming up your muscles. Do simple stretches such as touching your toes while standing, stretching your arms out and rolling your neck. To warm up the body, jog in place for a few minutes. Once you feel your heart rate rise, you’re ready to start your work out.
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Step 3
An indoor cardio session can seem like a challenge if you’re dealing with a small space. One of the best ways to get your heart pumping is with intervals of 2 minutes of jumping jacks and 2 minutes of high-kneed jogging in place. Do 4 sets of these intervals and cool down by walking around the house for 3 minutes after your cardio.
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Step 4
Concentrate on your abdominal and arm muscles. Use your free weights to do a series of at least 4 exercises that take about 15 minutes and focus on triceps, biceps, shoulders and chest muscles. Do 3 sets of 12 regular push-ups to work those arms. Other specific exercises can be found on health websites or in health magazines. Do crunches, other ab work and twists with your free weights to focus on your sides, back and abdominals.
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Step 5
For legs and glutes, perform 3 sets of 12 lunges, alternating legs, while holding the free weights. Do about 15 minutes of other exercises you are comfortable with that you have found online or in magazines. These exercises may use other fitness products such as the resistance band or ball.
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Step 6
Once you feel you’ve worked out sufficiently and given attention to all of your main muscles, it’s time to cool down. Take a few laps around the house and then come back to the mat. Take about 10 minutes to thoroughly stretch out your muscles. You can use the same stretching techniques that you used in Step 2 for the warm up.
