Working out from home is the new going out. From yoga to fitness, this time of social distancing and self-isolation is no excuse to stop practicing physical activity. Exercising regularly boosts your immune system and helps you to keep fit.

The World Health Organization recommends 10 to 20 minutes of daily physical activity. These tips are the proof you can still stay active in the comfort of your home, with no special equipment, and with limited space. So, check these 4 exercises, and enjoy!

1. Burpees
How to do it: Squat down until your thighs are parallel to the floor, placing your palms on the floor. Then, kick your feet back, and as soon as your feet land jump them back in towards your hands, jump up into the air. Land and squat down again to repeat the exercise.

Why: Burpees are one of the most effective and challenging exercises you can do. When it comes to frying fat with zero equipment, muscle-building benefits, and calories burning, burpees are a perfect choice! 

Amendoeira Golf Resort - exercise at home

2. Spiderman pushups
How to do it: Start in a traditional pushup position, where your body should form a straight line from heels to head. Lower yourself toward the floor and bring your left knee to your left elbow, keeping it off the ground. Press back up and return your leg to the initial position. Repeat with the right leg.

Why: Not only does this exercise helps you develop superhero-level arm and core strength, but it also improves your body coordination. Besides, it is a perfect alternative if you are looking to scale things up.

Amendoeira Golf Resort - exercise at home

3. Skipping 
How to do it: Pick up a nice rope and make sure it fits you comfortably. Stand in the middle of the rope and let it pass round your body once or twice for every jump. The jump rope is a versatile training tool that can range from basic jumps to alternate foot jumps or criss-cross jumps. Here are some different jump rope exercises you can try: boxer step, high knees, jump rope jacks, side swing, single-foot jumps, double under.

Why: Did you know jumping rope could be the most efficient form of cardio? According to a study, 10 minutes a day with the rope are similar to 30 minutes of jogging. It also improves coordination and bone density, burns major calories, increases breathing efficiency, and improves your ability to stay calm. Besides, you can do this exercise by watching your kids or watching TV.

Amendoeira Golf Resort - exercise at home

4. Dead bug 
How to do it: Lie on your back with your hands above you and feet up, making sure your knees are at 90 degrees. Then, straighten your leg until your heel is an inch from the floor. Return to the start position, repeating with the other leg.

Why: Did you know that this exercise helps build a solid stable foundation that protects the spine? It is an excellent choice for promoting total core strength and stability while improving contra-lateral limb engagement.

Amendoeira Golf Resort - exercise at home

As our gym, with Technogym equipment, in Amendoeira Golf Resort is temporarily closed, use these 4 exercises to help you remain calm and continue to protect your health during this time. Remember to stay active. 

As for us, we are looking forward to welcoming you again!