All day surfing through social media accounts and staying at home can be boring and mentally draining. But staying home during this time is a critical action to reduce harm from the spread of the COVID-19 in our community. This 30-minute strength training will keep you in shape and healthy during pandemic.

However, strength training is an inevitable part of a training plan. Irrelevant of your fitness levels, strength training allows an individual to prevent injuries and maximize daily workout performance. With the unavailable access to the gyms, strength training can be done at home.

Strength training is a versatile type of workout that you can do almost anywhere. While it’s a popular exercise option at many gyms, you can also build a robust strength training program that you can do in the comfort at your home. Just you, your mindset, your living room and you are good to go.

So we have prepared some home workouts which you can try out to keep your body and your mind in the right direction.

Benefits of Strength Training

Working out at home provides quite a few benefits. 

  1. Training indoors helps you manage time better.
  2. Working out indoors keeps you away from all the distractions. 
  3. Keeps you away from groups.
  4. Build lean muscle mass.
  5. Reduce body fat levels.
  6. Burn calories more efficiently, even after you’ve exercised.
  7. Improve mood and overall sense of well-being.

Strength Building Home Workout 

Strength training (also known as weight training or resistance training) is a type of physical exercise which uses resistance to oppose the force generated by muscles through concentric and eccentric contractions.

At-home strength training benefits the body in numerous ways. So, It is an effective method for burning the body fat and excessive calories. Practicing regular physical activity is essential to reducing muscle loss and maintaining strength as you age. 

So, if you’re new to this type of training, you can take it slow and get used to it.

Warm-up: 2-3 minutes of jumping jacks, air squats, or rope skipping or running in place. 

1. Squats & Pull x50

Targeted Muscle: Quads, Hamstrings and Back.
Equipment used: TRX Suspension or Resistance Band

2. Pull-ups x30

Targeted Muscle: Lats, Rhomboids.
Equipment used: TRX Suspension or Resistance Band

3. Push-ups x20

Targeted Muscle: Pectorals, Deltoids.
Equipment used: Body Weight

4. Plank x10

Targeted Muscle: Core
Equipment used: Body Weight

Above all, moderate workout can provide antioxidant protection and promote blood flow, which may shield your skin and delay signs of aging.

Even more regular physical activity, regardless of whether it is aerobic or a combination of aerobic and resistance training, can help you sleep better and feel more energized during the day. If you are looking to lose weight, try nutrition and a diet plan around your exercises.