60 Minute Effective Workout Home Routine

LUNGES

 

  • Stand up straight, keep your upper body straight, let your shoulders relaxed, and chin up and focused.
  • Keep one leg forward, lower your hips till both knees are bent at a 90-degree angle. Make sure that your knee is in line with your ankles.
  • Make sure that the other knee does not touch the floor.
  • Keep your body weight on the heels.
  • Now switch feet and repeat the same.

 

BENEFITS

1. Core stability

Having a stable core is important for preventing injuries and also for enhancing performance in sports and other activities. A proper lunge posture can help you achieve a stronger and more stable core. This workout engages your core and abdominal muscles. The muscles of the core are built for endurance, not for maximum strength, so it’s best to increase reps as strength improves. It helps you build stability which when you move your hips up and down. A stronger core allows you deal with lower back pain and improves your balance and posture as well. The core muscles have two main functions  to spare the spine from excessive load and  to transfer force from the lower body to the upper body and vice versa.

2. Better balance

Lunges train one part of your body independently from the other at a time. This can help you achieve proper body balance and coordination. The stabilization benefits achieved from lunges is much better than what you get from squats and deadlifts.

3. Strengthens legs and buttocks

Lunges are quite effective in terms of strengthening legs and buttocks. Lunges target large muscle groups of your lower body; this boosts your metabolism and helps you lose weight much faster. When this excess fat is removed, lunges work on the shape and strength of your lower body.

4. Hip flexibility

Flexor muscles are usually ignored in other forms of workout. This and a sedentary lifestyle are the reasons why that part of your body tends to become tight. Lunges can help you make these parts of your body more flexible.

5. Better spinal health

While most exercises put load on your spine, lunges help in reducing that load; they give your spine a chance to relax. While working on other parts of your body, lunges take load off your spine, make it flexible and pain-free.

PUSHUPS

  • Get on the floor, positioning your hands slightly wider than your shoulders.
  • Extend your legs back so that you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sinking or bulging downwards under weight or pressure or through lack of strength. You can position your feet to be close together or a bit wider depending on what is most comfortable for you.
  •  Contract your abs when you move your body and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire pushup.
  • Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle.
  • Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don’t lock out the elbows; keep them slightly bent.

BENEFITS

1. Strengthens Your Core – If you’re looking for washboard abs and a strong core, then push-ups might just be the perfect starting point. By core, we mean the abdominal section, waist, side of the waist and everything right down to the pelvis. Strong core muscles allow you to do physical activities with ease, help with back problems and maintain good posture.

2. Reduces The Risk Of Injury- It Helps in reduces all the risk and makes you stronger not only from the core but upper body as well. If you done this regularly with a right technique then it will be the most effective for your body.

3. Crushes Calories- Pushups are the most effective exercise  to burn calories.

4. Helps Build Muscle Density – With age, you start to lose muscle density which alters the way in which your body uses and burns energy. One of the things exercise intends to do is maintain if not improve muscle density. This does not mean that you’ll see results with a few push-ups but it is more effective if it is done regularly.

5. Boost Athletic Ability And Strength- In certain scenarios, pushups can also double as cardio. If you do enough pushups, your heart will likely start to pump faster, and you may feel out of breath. Depending on your fitness level, you may not need to bust out a bunch of reps to get to this point. A set of 10 pushups, for example, may be enough. You can repeat sets of pushups, resting enough in between each set to catch your breath and that process brings athletic indurance and strength.

 

GLUTE BRIDGE

  • Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
  • Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
  • Hold your bridged position for a couple of seconds before easing back down.

BENEFITS

1. Helps In Lower Back Pain- The bridge helps to reduce lower back pain as well. It works the hamstrings, lower back, abs, in addition to the glutes. This is also a great exercise for people who are unable to squat due to back, hip, or knee pain. With the bridge, a person can work on these muscles while lying down and avoid putting pressure on his joints. It does not place any pressure on the lower back. The glute bridge, which is much easier to learn than the squat, can be used as a training tool for building up to the full squat exercise.

3. Helps Stabilize Your Pelvis And For Correct Posture- Strong glutes will help stabilize your pelvis so you can stay in the correct posture throughout the swing, from start to finish. This will give you a stronger and more consistent swing. It is more likely to have increased pelvic rotation speed as well as increased gluteus strength.

4. Helps In Stronger Back-

 Glute bridges not only work the hip extension but they also safely and effectively work the posterior muscles. Do not overlook the muscles that line your posterior chain as it is the most influential muscle group in your body. Remember, you need a strong back to have a strong body.

5. Sprint Faster And Jump Higher- Glute bridges are also beneficial in helping you run faster and jump higher since they strengthen the hip and leg muscles used in these activities. People often believe that you must work the calves, that they must do hundreds of calf raises to hopefully get the height and speed that they want. But this isn’t true, the power and speed you crave for.

 

PLANK

  • Lie face down with your forearms on the floor and your elbows directly beneath your shoulders.
  • Keep your feet flexed with the bottoms of your toes on the floor. Clasp your hands in front of your face, so your forearms make an inverted “V.”
  • Rise up on your toes so that only your forearms and toes touch the floor your body should hover a few inches off the floor in a straight line from shoulders to feet.
  • Draw your navel toward your spine and tighten your buttocks. Look at the floor to keep your head in neutral position and breathe normally. Hold for at least 10 seconds and lower yourself back to the floor

BENEFITS

  1. Improve Your Posture- Good posture prevents your body from developing injuries by improper weight distribution, which can affect everything from major exercise routines to small movements like bending over. It strengthens your spine, your rhomboids and trapezius, and your abdominal muscles, which naturally result in a strong posture as they grow in strength. Proper posture displays confidence and self-assurance. 
  2. Best Core Exercise- Planks go best when mixed with an assortment of cardio and strength training exercises, and they show this by improving the benefits that you reap from each individual exercise and type of training you do. Your core is crucial for helping keep your spine in alignment, as well as maintaining strength in the rest of your back. Core strength helps keep you safe from strain injuries.
  3. Get Rid Of Pain- The significance of the plank’s ability to affect back pain deserves a section of its own. The plank doesn’t just inhibit certain types of back pain but enhances the health of the back as a whole. Planks help you build up the muscles in your abdomen, which allows further support of your posture. Having strong abdominal muscles also means that your body feels less of your weight.
  4. Improve Metabolism- Planks help strengthen massive muscle groups in your body. Having strong muscles means you burn more calories, even when you’re at rest. This makes planks crucial for people who work in offices or other jobs that aren’t very active. If you have good, strong muscles on your body, you will be able to burn calories more effectively and be less at risk for gaining extra weight which improves your metabolism.
  5. Improves Flexibility- Planks make your posterior muscle groups – not just your glutes, but all of the muscle groups in the back of your body -much more flexible. These include the muscles around your shoulders and your collarbone area, and your shoulder blades themselves. These muscle areas will grow and stretch with continued planking, which is great because these areas are often neglected during many traditional exercise routines.

SQUATS

  • Stand facing forward with your chest up.
  • Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also hold your hands at chest level or place them behind your head.
  • Bend at your knees and hips, sticking your butt out like you’re sitting into an imaginary chair. Keep your chest lifted and your spine neutral, and do not let your lower back round.
  • Squat down as low as you can, keeping your head and chest lifted. Keep your knees over your ankles and press your weight back into your heels.
  • Keep your body tight, and push through your heels to bring yourself back to the starting position. This is one rep.

BENEFITS

1.Improves Balance And Mobility- As you get older, having strong legs becomes important for balance and to stay mobile. Squats will help in improving the strength of your legs. Squats will also work your stabilizing muscles and core, improving the link between your brain and the muscles. This will help in preventing falls and maintaining balance.

2. Shapes Your Butt And Abs- Want a bigger butt, the do squats. It engages many muscles and is a great multi-purpose exercise. Squats will make your butt firmer and bigger without putting pressure on the back. It will also tighten and tone your abs, and legs. Doing squats will help you to build muscles and regulate glucose.

3. Burns Fat And Toned Leg Muscle- Squats will help you to burn fat faster. Your body burn 50 to 670 calories more for every pound of muscle you gain. So, when you gain muscles doing squats, you burn more fat. Squats use every leg muscle and will primarily tone your lower body. They will help in improving the strength of your calves, hamstrings and quadriceps along with other muscles to improve your balance. It is also the best exercise to tone your legs.

4. Prevent Injuries- Squats strengthen ligaments and stabilizer muscles, which are responsible for most of the athletic injuries. Doing squats will improve balance and flexibility and prevent possible injuries.

5. Improved Digestion- Squat improves the flow of body fluids and aids in the removal of waste from the body. It improves the bowel movement and help in keeping it regular.

 

BURPEES

  • Start in a squat position with your knees bent, back straight, and your feet about shoulder-width apart.
  • Lower your hands to the floor in front of you so they’re just inside your feet.
  • With your weight on your hands, kick your feet back so you’re on your hands and toes, and in a pushup position.
  • Keeping your body straight from head to heels, do one pushup. Remember not to let your back sag or to stick your butt in the air.
  • Do a frog kick by jumping your feet back to their starting position.
  • Stand and reach your arms over your head.
  • Jump quickly into the air so you land back where you started.
  • As soon as you land with knees bent, get into a squat position and do another repetition.

BENEFITS

1. Burns Calories- You’ll burn more calories if you do burpees at a higher intensity. It is the most effective form of weight loss and builds stamina and endurance in your body.

2. Full Body Workout- A standard burpee exercise works to strengthen the muscles in your legs, hips, buttocks, abdomen, arms, chest, and shoulders. This means they use your body weight for resistance. With burpees, the focus is on a full-body calisthenics workout that aims to build muscle strength and endurance in both your lower and upper body.

3. Boost Cardio Fitness- Burpees can be performed as part of a high-intensity interval training regimen. It is a type of cardio workout that requires you to do short bursts of intense exercise, followed by a short rest period.

4. Improved Blood Flow- It helps in blood flow and also controls the cholesterol levels of your body.

5. Great For Conditioning- They are great for developing conditioning and endurance and  they get your heart rate up fast. Burpees are a great way to get in shape quickly, whether your goal is to learn a new sport, train for a triathlon, hike a big mountain, or, just to look good.

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