Indiana Daily Student

How to make the most of your at-home workouts

<p>A student uses dumbbells to do a strength workout Feb. 6 in her apartment. </p>

A student uses dumbbells to do a strength workout Feb. 6 in her apartment.

Editor's note: Lizzie Kaboski is a group exercise leader for IU Recreational Sports.

When the COVID-19 virus forced gyms to close in March 2020, yoga fiends and bodybuilders alike had to find new ways to stay active at home.

Home workouts have gained in popularity during the pandemic since some people may feel unsafe exercising around others. 

While it may appear challenging to exercise at home without any equipment, there are plenty of ways to have a balanced workout without equipment. 

Here are some of the best at-home workouts:

IU Recreational Sports

IU’s group exercise leaders and personal trainers provide a wide variety of workout videos on their YouTube channel. Recreational Sports releases new videos every Monday.

The selection includes strength, cardio, yoga and dance fitness videos as well as nutrition tips. Students can choose full-length videos ranging from 30 minutes to an hour. The “Mix & Match” option includes different shorter workout videos so students can create a diverse, individualized workout. The full-length videos work well for students who have more time to spend exercising and want to target all major muscle groups in their workouts while the shorter length videos work well for those who may not have as much time to exercise or don’t want a full body workout. 

The channel also includes videos with instructions on how to register for live group exercise sessions on Zoom. This semester, IU Recreational Sports offers 12 live sessions each week with a multitude of strength, cardio, yoga and dance fitness class formats.

The videos allow for modifications and progressions of the exercises based on ability levels and often do not require specific equipment. If a video deems equipment necessary, alternative household options are provided, such as using a milk or detergent jug as a set of dumbbells or books as a yoga block.

For muscular strength, check out barre fitness, strength core, core, pure strength and kettlebell strength. For cardiovascular exercise, cardio kickboxing, step and cycle are great options. For a combination of both, check out HIIT and total body conditioning. For flexibility, check out PiYo, tai chi or mat pilates. Numerous yoga sessions are available, such as power vinyasa, slow flow, restorative and foundational. Cardio hip hop and Zumba are available for dance fitness.

Themed workouts on the channel can add enjoyment to a workout as well. Turn on some colorful lights for Glow Flow Yoga or sing along to your favorite Disney classics with Disney Barre.

ACE Exercise Database & Library

The American Council on Exercise, an accredited professional body for the certification of fitness professionals, has an exercise database on its website with a variety of exercises to choose from, such as movements for muscular strength, cardiovascular endurance and flexibility. The database allows users to view exercises by body part, experience level or required equipment. 

Each exercise is broken down into steps so it is simple to follow. It also includes form and alignment tips to keep the body safe from injury and maximize the effectiveness of the movement.

YouTube channels

Plenty of YouTube channels offer a wide variety of exercise videos. Students can explore strength, cardio, yoga and dance formats ranging from beginner to advanced. For yoga, check out more than 500 options on Yoga with Adriene, improve form with how-to videos or try strength and cardio workouts from Nike’s YouTube channel or dance to your favorite music while breaking a sweat with the Studio by Jamie Kinkeade.

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