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At home workouts made easy

Posted at 12:35 PM, Jul 27, 2020

During the COVID-19 pandemic, many of us have let our regular exercise routines slip away. But now is a great time to take charge and do something good for your health, and you don't even need fancy gym equipment.

In fact, as Allie Henderson, Wellness Consultant with Regence BlueCross BlueShield of Utah says, "There's still a lot you can do in your home with just your own body. Your body weighs a lot, so there's lots of things you can do without equipment."

Henderson says 20 to 30 minutes is all you need, and recommends HITT training. "Getting that heart rate up really fast for just 30 seconds to a minute, and some recovery type moves in between can be very effective."

Jumping jacks, burpees, high knees are all things you can do for short cardio bursts. Henderson also suggests trying to make it a game - even using a deck of cards. "Each suit is assigned a move and when you draw a card that suit that, that's your move. Then the number on the card tells you how may reps you have. If you choose a face card you just assign it to a cardio move," Henderson said.

It's also important to set a goal, but don't just focus on weight loss. Perhaps measure how far you can run or how many push-ups you can do. "Having something you can work toward, really makes a difference in the enjoyment that you get," Henderson said.

And don't forget about a healthy pre-workout snack - something with protein and carbs, and steer clear of foods that are high in fiber, sugar or fat.

Henderson suggests trying to make it fun by starting a little competition with friends or get the family involved. Now is a good time to model healthy behavior, whether it's with traditional exercises or just by getting outside together for a bike ride, some basketball, or hiking.

Click here for more healthy tips from Regence BlueCross BlueShield of Utah.