Indoor workouts: How to stay fit during the monsoon

What’s your exercise routine like? Most of us choose between a walk, run, yoga/Zumba class or a gym session. But what when it rains? Don’t let the monsoon rain down on your exercise schedule. Try these indoor exercises to keep yourself fit.

• Push-ups

  These are great for increasing strength, and engage the core and lower body. Get into a plank position with hands planted directly under the shoulders. Lower the body till the chest touches the floor. Keep your back flat and eyes focused about three feet in front of you to keep a neutral neck. Keeping the core engaged, exhale as you push back to the start position. Begin with a set of 20. Over time incorporate variations such as feet-elevated, diamond, handstand and free-standing handstand push-ups into your routine.

• Burpees

  The name may sound funny but burpees are the single best indoor exercise for fat loss and interval-style cardio training. They sound simple. Place your hands on the ground, get into push-up position, perform a push-up, jump back to a squat, and perform a jumping jack. They’re not simple at all! Aim for a set of 10 and go up to 30.

• Squats

  These exercises strengthen the legs and hip muscles and give great endurance if done for medium or high repetitions. Stand with your feet slightly wider than hip-width apart and toes pointing slightly outwards. Squat until your thighs are parallel to the floor. Don’t extend your knees past your toes and never arch your back.

• Lunges

  Stand straight with your legs hip-width apart. Place your hands on your hips. Good spinal posture is a must throughout the duration of the lunge. One leg must be positioned forward with knee bent and foot flat on the ground while the other leg should be positioned behind.

• Stair steppers

  Using the stepper will help you lose weight, tone the hip muscles and leg muscles, and improve cardiovascular health. Warm up before you begin. Keep your back in an upright position and start stepping in a smooth rhythm.

• Planks with mobility

  Get into standard plank position with hands directly beneath shoulders. Without bending elbows, lower your hips towards the ground and then drive them towards the ceiling. The head should point downwards, forming an upside-down V with your body. Add movement such as raising an arm off the ground.

The key to ensure results is to keep the heart rate high all through your workout at home. Keep the workout short and intense, and be regular.

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Written by Shaik Moyeenuddin

A fitness enthusiast from a young age, Shaik Moyeenuddin was so inspired by workouts that the former MBA decided that crunches had to become his career. An ACE-certified fitness specialist, he is also a Body Transformation Specialist certified by Physique Elite and regular contributor to publications like Stayfit, Fitness Guru, Pulse and Posedownmag.com. He believes his productivity has gone up along with his push-up count, and says he feels “younger, smarter and more confident” than ever at this stage in his life. Calling himself more a coach than trainer, his goal is to inspire HealthifyMe users to appreciate how fitness can be a transforming experience. Trainer to CEOs and politicians today, Shaik evaluates fitness levels based on a client’s approach to life, lifestyle and strength, for which he tests their muscle endurance, core strength, agility, speed, cardio-vascular strength and balance. His advice to fitness buffs? Eat healthy and don’t tie yourself to targets, enjoy your workout instead.