Our Best Indoor Workouts for Fitness Without the Gym
Physical health and fitness are so important, and staying active has a wealth of benefits for mind and body, but we can't all make it to the gym. Whether budget constraints, busy schedules, access to a suitable gym, or just a preference for working out from home, many of us are looking for the best indoor workouts to keep fit without the gym. Workouts that ditch complicated equipment but still pack a punch might feel hard to find, but with a little creativity and research, there are plenty of at-home or indoor workouts to suit everyone. Let's take a look at some of our favorite indoor workouts at FlexiSpot, and see if any of these inspire you!
Bodyweight Exercises
Simple bodyweight exercises can be a great indoor workout and are adjustable to any fitness level. Try push-ups, squats, or planks for starters.
Push-ups target the chest, shoulders, and triceps, and can be done straight from the floor, or by coming down to your knees or from a wall for beginners. Variations like wide-grip or diamond push-ups can target different muscle groups as you gain strength, so the push-up can remain a mainstay in your indoor workout routine, whatever you're working on.
Squats are excellent for the lower body, strengthening the upper legs and glutes. As you develop strength, you can advance to single-leg squats for a real challenge!
Planks are ideal for a strong core, and are flexible, depending on how long you hold the position for. You can also incorporate side planks or other plank variations to amp up the difficulty when you're ready.
High-Intensity Interval Training (HIIT)
If you're looking for something more intense, HIIT or high-intensity interval training might be for you. HIIT involves short bursts of intense exercise with short periods of rest or low-intensity activity and is great for improved cardiovascular health and fitness, and burning fat. Take a look at our sample HIIT routine below to get started:
1. **Jumping Jacks** (30 seconds)
2. **Rest** (15 seconds)
3. **Burpees** (30 seconds)
4. **Rest** (15 seconds)
5. **Mountain Climbers** (30 seconds)
6. **Rest** (15 seconds)
7. **High Knees** (30 seconds)
8. **Rest** (15 seconds)
Repeat this circuit 3-4 times for a quick and effective workout.
Yoga and Pilates
Yoga and pilates are ideal if you're looking to build core strength whilst improving flexibility and an overall awareness of your body. These practices are low-impact, great for limited space or no equipment indoor workouts, and are suitable for all fitness levels.
Yoga
Yoga is an ancient practice and is great for the mind as well as the body. Its physical practice focuses on strength and flexibility, with a wide range of styles to choose from, depending on your goals - Hatha yoga can be a great place to start, whilst Ashtanga or Vinyasa Flow yoga can pick up the pace.
Basic poses can be practiced by anyone, and adaptations are available to make things easier or increase the physical demand. As you progress, you can incorporate more complex sequences and inversions. Take a look online to find some basic yoga sequences and find out more about its history and practice to get started.
Pilates
Pilates focuses on core strength and stability, using body weight and consistent movement to strengthen the core and improve posture. It's also great for back pain. Pilates exercises can be adapted to increase or decrease intensity, depending on your needs, and are a great choice for indoor workouts.
Dance Workouts
If you find traditional indoor workouts a struggle or just want something more fun, a dance workout could be for you! They're a great way to increase your heart rate and improve cardiovascular fitness, whilst enjoying your dance skills. There are plenty of online or at-home DVD dance workout options for indoor workouts, from Zumba to hip-hop and ballet-inspired workouts. Mix it up and enjoy your fitness!
Stretching Work
Alongside your indoor workouts, it's essential to include some stretching work to maintain flexibility, manage body repair, alleviate muscle tightness, and prevent injuries. Focus on gentle stretches for the back, legs, shoulders, and neck, and move slowly in any stretching routines.
The Best Indoor Workouts for Optimised Fitness
Whatever your reason for ditching the gym, it's clear to see there is a wealth of exercises available for indoor workouts that don't call for loads of space or expensive equipment to stay fit and healthy.
From bodyweight exercises to HIIT, yoga, pilates, or dance, there's something for everyone when it comes to indoor workouts - it just takes a little creativity and consistency to get there! Find something that works for you, challenge yourself, and have fun - it's time to get moving.
