The real benefits
Working out at home is a tricky concept and can be harder to execute when the couch is right there in your view.
You can gain a lot from giving physical activity a real place of privilege in your schedule and devoting a good amount of time and attention to it. Apart from getting your blood pumping, the real benefits are creating time for your own interests and allowing yourself to check out mentally while focusing on simple tasks.
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Goblet squats and squat jumps are great for your lower body when you only have dumbbells. You could also try lunge variations, split squats, step-ups, and deadlift variations.
For your upper body, you could do some chest presses, pushups, row variations, curls, tricep extensions or pullups (if you have a pullup bar installed in a doorway.)
Human bodies can get stronger and more capable faster than many people think, but it takes more equipment than a few resistance bands and dumbbells.
On-ramping yourself in small doses to new habits can be helpful, but bigger bites may make the new habits stick. However, this is a great time to maintain your strength in different ways.
It's tough to build a lot of strength or otherwise make progress without the incremental weights you find at a gym, but a few inexpensive home tools and specific movements can go a long way.
It is important to ensure that you prioritize compound movements that work muscle systems, not individual muscles. You'll get a lot more done in less time if you focus on bigger movements - squat, bench, deadlift, row, overhead press.
Consider what you're trying to achieve.
As the novel virus spreads across the world, most people are at home in a lockdown. Personal trainers recommend a few ways to work out from the comfort of your home, without any high-tech equipment.
Any exercise can be a form of HIIT, if it follows a specific regimen where you vary your speeds and intensity when doing it.
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