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Your Guide to Working Out at Home

There are countless benefits to exercising. It can reduce body fat, boost your metabolism, improve your heart health and improve your mood, just to name a few. You don’t need to go to a gym to get a workout, though. There are plenty of exercises that can be done right at home without equipment. The key to getting the most out of your workout routine is combining cardio exercise and strength training, which offer their own unique benefits.

Warm up first
It’s important that you warm up your body before doing any exercise. Try spending 5 to 10 minutes on a brisk walk, jogging in place or moving around your arms and legs.

Strength training
You can use your own body weight to train your muscles. Together, these four workouts will target your back, chest, arms, abs, shoulders and legs.

  • Lunges – Stand tall with your feet shoulder-width apart. Step forward with your right foot and lower your hips to the floor until your right leg is at a 90-degree angle. Hold the position for 5 seconds while keeping your torso upright. Stand back up and repeat with your left foot.

  • Squats – Stand with your feet slightly wider than your shoulders. Lower your hips into a squatting position. Stand back up and raise your arms overhead. Repeat. For a more intense workout, try holding a household object in each hand.

  • Planks – Rest your body on your forearms and toes. Keep your body in a straight line by flexing your abdominal muscles. Try holding the position for 20-30 seconds. If you’re comfortable, try holding it for a minute.

  • Pushups – Start with your hands on the ground directly under your shoulders. Keep your back straight and brace your abs. Lower your body until your chest is close to touching the floor. Push your body back up and repeat.

Cardio, or aerobic exercise, gets your heart rate up for an extended period of time.

  • Jumping jacks – Stand with your arms by your side. Jump. In the air, extend your feet out past shoulder-width while lifting your arms up above your head. Jump again and return to the original standing position. Repeat.

  • Jog in place – Perform a jogging motion without pushing yourself forward. Make sure to move your arms forward and backward as you jog.

  • Burpees – Squat to the floor and kick your feet back into a pushup position. Return to the squat position, stand up and raise your arms high above your head. Repeat.

  • Staircase – Walking up and down a staircase can be an excellent cardio workout. Plus, it strengthens your legs, too.

Always talk with your doctor before starting a new exercise routine. Be sure to sign up for the Online Health Coach, which can help you set goals and track your progress. Eligible Standard and Basic Option members can earn up to $120 for completing three goals.*

*You must be the contract holder or spouse, 18 or older, on a Standard or Basic Option plan to earn incentive rewards.