6 Exercises You Can Do At Home and In Any Weather

The circuit: 

The next workout includes five exercises that you will perform for 20 seconds each, and another exercise that you will perform for 10 seconds, the boxer stance, between each 20-second exercise. Before starting your workout, it is recommended to perform a light warm up. It is recommended to perform this circuit 8 times so that it adds up to a 20-minute workout. If you want a shorter, 15-minute workout, repeat the circuit 6 times.

• Stationary running — 20 seconds
• Boxer stance — 10 seconds
• Squat thrust — 20 seconds
• Boxer stance — 10 seconds
• Spider-Man mountain climber — 20 seconds
• Boxer stance — 10 seconds
• pickup — 20 seconds Criss-cross
• Boxer stance — 10 seconds
• Power plank — 20 seconds
• Boxer stance — 10 seconds

 The exercises:

1. Stationary running - 20 seconds

The purpose of this action is to increase your heart rate, and because running in extreme heat or cold can be dangerous, running inside on the spot is the obvious alternative that doesn’t require anything more than your legs.

How to:

• Start running in place while keeping your arms pumping at your sides and lifting your knees as close to your belly button as possible.
• Run as fast as you can for 20 seconds.

2. Boxer stance - 10 seconds

This stance is your active rest, and between each workout exercise you need to return to this stance to recover, but without stopping. Recovery time is 10 seconds.

How to:

• Stand on the pads of your feet with your dominant foot behind and your body angled toward your dominant side.
• Hold your fists clenched, raised and close to your chest.
• Lightly jump back and forth from one leg to the other for 10 seconds. If you feel a need for a short rest, continue the exercise for a few more seconds. Be sure to keep your knees relaxed and unlocked, and arms close to your chest.
• After 10 seconds, continue on to the next exercise

3. Squat thrust - 20 seconds

The next exercise is one of the most difficult in practice, but also one of the most important, and it’s designed to increase your heart rate and strengthen the core muscles. In order to do it well without hurting yourself, you need to keep your palms flat on the floor instead of just your fingertips. 

How to:

• Stand straight with your legs shoulder-width apart and your arms at your sides.
• Bend your knees, extend your hands forward and place them on the floor.
• As you lay your hands flat on the floor, push your legs back quickly, stand on tiptoes and lock your knees.
• Jump back in the direction of your hands and stand up, lifting your hands up. Repeat for 20 seconds.

Go into boxer stance

4. Spider-Man Mountain Climber - 20 seconds

The following exercise is excellent for working on the thigh, shoulder and core muscles.

How to:

• Start the exercise by placing your hands on the ground, your feet stretched back on your toes and your body stretched straight in the air.
• Alternate lifting your knees to their correlating elbows.
• Do this exercise for 20 seconds.

Go into boxer stance

5. Cross-Cross Pickup - 20 seconds

This exercise strengthens the abdominal muscles, thighs and arms, increases heart rate, and is highly recommended for people who want to increase their fat burning.

How to exercise:

• Stand with your feet shoulder-width apart and your knees bent slightly.
• Bend your knees with your back straight, hold your right hand toward the floor and touch it. At the end, jump back into standing.
• While jumping, cross your legs with your right leg forward and your left leg behind so that an X shape is formed with your legs.
• Bend your legs again like in step 2, but this time touch your left hand on the floor.
• Jump up and cross your legs but this time your left leg forward and your right behind forming an X shape with your legs.
• Do this exercise alternating for 20 seconds.

Go into boxer stance

6. Power Plank - 20 seconds

This plank is designed to strengthen the muscles of the arms, legs, and abdomen while jumping forward and keeping balance increases how much energy your body needs to exert.

How to:

• Start the exercise with your hands are on the floor, your legs spread back and supported by your tiptoes, and your body stretched straight hovering above the floor.
• Move your feet in the direction of your palms as you jump, as if you want to touch your palms with your toes.
• Be sure to keep your abdominal muscles as tight and strong as you can without arching your back.
• Jump back and repeat this action for about 20 seconds.

Go into boxer stance

image source: self