Sabahan Fitmom Sherema Shares Easy Home Workout (No Equipment) To Stay Healthy

By Sherema Ignacio Tampus, Contributor
During this Restriction Movement Order situation, other than cooking for my family and cleaning the house, I love to do a short yet intense whole body workout at home. I workout 5-6 times a week because it makes me happy. It also increases my energy level because as a mom of three very active children, I need it! 😀
Here is an absolutely easy yet effective workout. It does not take up much space, which means you can easily do this in your bedroom, kitchen or outside if you prefer with some fresh air. Plus, you don’t need any equipment for this! So no more excuses!
 
Now, get your favourite playlist music on stand-by and let’s do this! 
 
Complete 3 to 5 rounds of the following: 
 

50 x HIGH KNEES

40 x SQUATS

30 x PUSH UPS

20 x LUNGES

10 x BURPEES

 
*If you’re tired in between workouts, try taking a breath/rest not more than 10 seconds then continue your workouts.
 

Tips: For complete beginners, I would suggest you keep track of your progression by recording how many round(s) you can complete in 15 minutes. The main goal here is to progress without over doing it. Always listen to your body and exercise safely. Progression is the key. 

Benefits For Each of The Workouts

 

High Knees are a cardio-intensive exercise performed at a fast pace. It engages your core, strengthens all the muscles in your legs, gets your heart rate up and improves momentum, coordination and flexibility.
 
Squats Help Build Muscle. They don’t just help you achieve wonderful, toned legs; they promote body-wide muscle building by creating an anabolic (muscle building) environment in the body. They work up your quadriceps, hamstrings, calves, abdominal muscles, lower back and your butt too.
 
Pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength.
 

Lunges are a popular strength training exercise among people wanting to strengthen, sculpt, and tone their bodies, while also improving overall fitness and enhancing athletic performance. This resistance exercise is popular for its ability to strengthen your back, hips, and legs, while improving mobility and stability.

Burpee is a full body strength training exercise and the ultimate example of functional fitness. With every rep, you’ll work your arms, chest, quads, glutes, hamstrings, and abs. After a few sets of burpees, your legs should feel a little bit like lead.
 

Never Too Late 

It’s never too late to start. Its easy to make a list of your fitness goal but to stick on it is challenging, especially when you’re a mom. So take one step at a time and don’t rush in hitting your goals.

I hope my short workout program is helpful for you to do at home with your kids around!
 
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