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Healthy Workout Routines from Home

December 18, 2020

The power of exercise goes a long way. It’s essential that we continue to focus on our physical and mental wellness, and one of the best ways to do that is by engaging in regular workout routines.

According to research, people who exercise have lower rates of anxiety and depression than their sedentary peers. It’s believed that physical activity can help the brain cope with stress better. In particular, working out releases endorphins, the body’s feel-good hormones which aid in stress relief. Even five minutes of aerobic exercise can trigger anxiety-curbing effects such as:

  • Improve mood
  • Better sleep
  • Decrease tension

For the best results, the U.S. Department of Health and Human Services suggests at least 150 minutes of moderate exercise. Take a brisk walks or 75 minutes of high-intensity exercise, like running or swimming, each week. [1]

Physical activity has immune system benefits. It has an anti-inflammatory influence and helps support immune regulation. There is a direct correlation between moderate exercise and reduced risk of illness. [2]

Cenegenics patients lead busy lifestyles and may not always be able to log hours at the gym each week. We provide exercise recommendations to help our patients fulfil their physical fitness needs. We take a scientific approach to tuning the body at a cellular level for ideal functioning. We help patients reverse their biological age, rebalance the body to where it was during their 20s and 30s. Within 30 to 60 days on our program, patients begin to feel better.

You’ll find both cardio and yoga workouts below. The goal of the high-intensity interval training (HIIT) workouts is to elevate the heart rate to near maximal levels, bring it down for quick recovery, and then push yourself again

These time-efficient workouts can:

  • Reduce body fat
  • Maximize calorie burn
  • Improve cardiovascular and metabolic health
  • Boost mental wellness [3]

Combined with yoga, these exercises are ideal for fatiguing the muscles, keeping belly fat at bay, and maintaining steady insulin levels. Pick a circuit for each day and keep a fresh rotation so you can still enjoy a varied workout routine from home. Here are a few at-home workout routines you can do without equipment. There are modifications available for any move which may feel too difficult.

20-Minute Cardio Workout Routine

To master this circuit, perform the moves below in the sequence listed.

Beginners should aim for 30 seconds of work followed by 30 seconds of rest, and perform the entire circuit two times through.

Intermediate-level exercisers should aim for 30 seconds of work followed by 15 seconds of rest. Perform the entire circuit two to three times.

If you’re at an advanced fitness level, perform the moves for 30 seconds with minimal rest between for a total of three sets. Or work with your nutrition & exercise specialist for a personalized 20-minute routine.

Here are the moves:

  • Jumping jacks: Start in a neutral standing position, then jump your legs out and bring your arms overhead. Return back to standing with arms at your side; that’s one rep.
  • Mountain climbers: From a pushup position, bring in one knee towards your chest. Repeat on the other side for one rep.
  • High knees: From a standing position, jog in place, bringing your knees up to hip level or higher.
  • Jump lunges: Start in a lunge position, then jump to switch sides so the opposite leg is in front, landing in a lunge. If the impact is too much on your joints, step into a lunge on the opposite side.
  • Squat jumps: Start in a squatting position, then jump up and land again in a squat, keeping the weight in your heels. That’s one rep.
  • Burpees: Jump up, then drop down and into a pushup position. Perform one pushup, then get back up to perform the jump to complete a rep.
  • Butt kickers: Jog in place, bringing your feet up high enough to kick your glutes.
  • Side-to-side hops: Jump from side to side, touching the toes of the foot in the direction you’re jumping.

Full-Body No-Equipment Circuit

Like the workout routine above, this circuit will get your heart pumping while also improving strength. Perform up to three rounds, taking breaks only as you need them.

  • Jumping jacks: Start in a neutral standing position, then jump your legs out and bring your armsoverhead. Return back to standing with arms at your side; that’s one rep.
  • Mountain climbers: From a pushup position, bring in one knee towards your chest. Repeat on the other side for one rep.
  • High knees: From a standing position, jog in place, bringing your knees up to hip level or higher.
  • Jump lunges: Start in a lunge position, then jump to switch sides so the opposite leg is in front, landing in a lunge. If the impact is too much on your joints, step into a lunge on the opposite side.
  • Squat jumps: Start in a squatting position, then jump up and land again in a squat, keeping the weight in your heels. That’s one rep.
  • Burpees: Jump up, then drop down and into a pushup position. Perform one pushup, then get back up to perform the jump to complete a rep.
  • Butt kickers: Jog in place, bringing your feet up high enough to kick your glutes.
  • Side-to-side hops: Jump from side to side, touching the toes of the foot in the direction you’re jumping.

Heart-Pounding Low-Impact Workout

You don’t have to perform explosive movements to strengthen your body and elevate your heartrate. Here are a few moves to use on days when your joints need a rest. Perform up to three sets total.

  • Jumping jacks: Start in a neutral standing position, then jump your legs out and bring your armsoverhead. Return back to standing with arms at your side; that’s one rep.
  • Mountain climbers: From a pushup position, bring in one knee towards your chest. Repeat on the other side for one rep.
  • High knees: From a standing position, jog in place, bringing your knees up to hip level or higher.
  • Jump lunges: Start in a lunge position, then jump to switch sides so the opposite leg is in front, landing in a lunge. If the impact is too much on your joints, step into a lunge on the opposite side.
  • Squat jumps: Start in a squatting position, then jump up and land again in a squat, keeping the weight in your heels. That’s one rep.
  • Burpees: Jump up, then drop down and into a pushup position. Perform one pushup, then get back up to perform the jump to complete a rep.
  • Butt kickers: Jog in place, bringing your feet up high enough to kick your glutes.
  • Side-to-side hops: Jump from side to side, touching the toes of the foot in the direction you’re jumping.

Rejuvenating Yoga

Yoga has many benefits: increased flexibility, strength, energy, athletic performance, and injury prevention. [4] Here are a few moves you can practice, whether you’re a beginner or a seasoned yogi.

  • Jumping jacks: Start in a neutral standing position, then jump your legs out and bring your armsoverhead. Return back to standing with arms at your side; that’s one rep.
  • Mountain climbers: From a pushup position, bring in one knee towards your chest. Repeat on the other side for one rep.
  • High knees: From a standing position, jog in place, bringing your knees up to hip level or higher.
  • Jump lunges: Start in a lunge position, then jump to switch sides so the opposite leg is in front, landing in a lunge. If the impact is too much on your joints, step into a lunge on the opposite side.
  • Squat jumps: Start in a squatting position, then jump up and land again in a squat, keeping the weight in your heels. That’s one rep.
  • Burpees: Jump up, then drop down and into a pushup position. Perform one pushup, then get back up to perform the jump to complete a rep.
  • Butt kickers: Jog in place, bringing your feet up high enough to kick your glutes.
  • Side-to-side hops: Jump from side to side, touching the toes of the foot in the direction you’re jumping.

Workout Routines Done from
Home – In Conclusion

There are plenty of full-body exercises you can do right at home to maintain and even improve your fitness.

At Cenegenics, we give our patients the tools and resources they need to optimize their wellness no matter what set of circumstances they may face. We’ve pioneered the medical specialty of age management, and one of our physicians even wrote the book on the subject which other doctors now study. To find out more about Cenegenics cost, what the program entails, or how we can help you meet your wellness goals, visit our Cenegenics reviews page or call your nearest location to set up a consultation.

Disclosure: When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk. You are voluntarily participating in these activities, assume all risk of injury to yourself. You agree to release and discharge Cenegenics from any and all claims or causes of action, known or unknown, arising out of Cenegenics.com.

Contributor: Rudy Inaba Director of Clinical Relations & Corporate Development

Rudy Inaba is Cenegenics’ Global Director of Nutrition & Exercise. He is a recognized fitness and sports nutrition consultant with nearly 15 years of experience in clinical exercise physiology and lifestyle management. After pursuing his Master of Science in Clinical Exercise Physiology at the University of Nevada Las Vegas, Rudy joined Cenegenics where he leads 20 clinical locations nationwide in their advancements in kinesiology, nutritional biochemistry, and their analyses of industry research & market trending.

"You have to push past your perceived limits, push past that point you thought was as far as you can go." - Drew Brees
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