INTENSE HOME WORKOUTS

The World Health Organization recommends 75 minutes of vigorous-intensity physical activity for a week. The good news is, with some creative flexibility, it is more than possible to get an intense workout within the confines of your home.

1. Mountain climbers

To get some intense cardio without pounding the pavement, go mountain climbing (the kind that does not require an actual mountain). To do a mountain climber, get into push-up position. Then step one foot forward as if you are walking up a staircase. Repeat with the alternate foot. Do this move as fast as you can for one minute. Repeat two more times with a 30-second break between each set.

2. Wall squats

It is hard to go wrong with good old wall  squats. The beauty of this move is you can literally do it anywhere that there is, of course, a wall. So no matter how tiny your room is, put your back against the wall and slide down until your hips, knees, and ankles are all making right angles with the floor. Hold this for as long as you can bear it, then let yourself rest for 10 seconds. Try doing five more squats to really reap the benefits of this simple, yet effective, move.

3. High-knee sprints

For another cardio option in your mini makeshift gym, pick up those knees! Essentially that is the whole move — run in place and drive your knees just above your hips. To get the most out of this exercise, put your hands with palms down in front of you and try to hit them with your kneecaps. Or, you could try pumping your arms with perfect 90-degree angles to elevate the cardio level. Also, to avoid any injury, make sure you land on the balls of your feet rather than your heels. Do this for 30 seconds followed by 20 seconds of rest. Then, repeat five times.

4. Chest press

You do not need tons of weights or fancy equipment to put some muscle on your chest. If you have access to a resistance band and door, you can get a great chest workout even with a limited space. Lock your resistance band to the door and then stand facing the other direction, placing one side of the band in either hand. Point your toes forward, bend your knees slightly, and engage those core muscles. Bend your arms at 90 degrees with your upper arms parallel to the floor and then straighten your arms by pushing them forward. Repeat this move 15 times.

5. Butt kickers

For another option to kick your butt into shape, go for this cardio move. It is pretty self-explanatory — essentially, you just run on the spot. But instead of driving your knees up, you kick your heels to (or near, to avoid some nasty bruises the next day) your butt with every stride. Just like with high-knee sprints, do three 30-second sprints with 20 seconds of rest in between, and repeat five times.

6. T push-up against a wall

Once again taking advantage of the wall as equipment, try this next-level version of a push-up. Start by getting into regular push-up position while standing against the wall. Your body should be parallel and a couple of inches away from the wall. Then, rotate the back of your torso toward the wall and raise your other hand into the air. Keep your arms straight and press the back of your raised hand against the wall, holding it for five seconds. Go back to your original position, then replicate in the opposite direction. Repeat this move 10 times on each side.

7. Supermans

It is a bird; it is a plane, it is you getting fit in a tiny room! When in doubt, supermans are a simple yet effective workout move to choose if you want to build core strength. Simply lie on your stomach and lift your limbs into the air, keeping your legs straight the whole time. Squeeze your glutes and lower-back muscles to help you lift higher above the ground — almost like you are flying. Hold for a count of 30 seconds before resting your whole body on the floor. Repeat this three times with 10 seconds of rest in between.

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