Just in case you can't (or are not ready) to go back to the gym.

In any normal year, it is challenging enough to stimulate motivation not only to make fitness-focused resolutions, but also to stick to the plan.

For most of 2020 (now until 2021) to invest in a large-scale popular stadium, and this goal may feel completely impossible. If you don’t have dumbbells, barbells, expensive cardio equipment, or the attractive indoor bike coach who will both scare and motivate you, how can you plan (and stick to) a goal, such as losing weight or gaining muscle?

Listen: It’s okay to be sad about the time wasted in the gym (and don’t hate the idea of ​​jumping around at the table). However, staying in your own home away from others is still the safest way to prevent the spread of COVID-19. Therefore, even if your local gym or fitness room is open, depending on the virus transmission density in your area, you may still not want to enter it right away.

In addition, as Liz Davis, a clinical exercise physiologist in Columbus, Ohio, explained, exercising at home is particularly effective for achieving fitness goals. "In the early days of the pandemic, I used to have such a psychological barrier. I had to be in the gym to achieve my goals," she told Health. "But it quickly changed. The home is the ideal place to achieve your fitness goals, even if there is little space and equipment. You just need to change your mindset and find a workout that suits you."

Before we delve into it, please quickly explain the importance: weight loss is complicated, and it requires more than just adding a few steps or exercise to your daily work. The most important factor in the ability to lose weight is to keep calories short. You guessed it, it mainly comes from how much food you eat: "Think about it," Davis once said to Health: "To burn 100 calories, you might need to walk 45 Minutes. To burn 100 calories, you only need a few scoops of ice cream."

In other words, exercise can supplement weight loss goals. According to experts, here are some of the best exercises you can do at home, and they can help you.

High-intensity interval training (HIIT)

Although only one exercise will not reduce your weight, if there is one exercise that can give you a sharper advantage over others, it is HIIT: alternating between short, violent bursts of energy, and here Perform low-intensity (or completely relax) exercises between.

Davis explained: "Anytime you exercise vigorously and the recovery time is short, your heart rate and body temperature will rise," and pointed out that these two physiological changes have a direct impact on your metabolism. As your body tries to reduce these two variables (or achieve homeostasis) in the next few hours, you are still burning calories.

And the best part? No equipment (or sufficient space) is required, making it the perfect home exercise.

The digital HIIT program you use at home

Charlie Atkins’ Le Sweat (free for the first week, $16.99 per month) contains more than 100 exercise programs, including HIIT, which only require your body, a small space for activity, and a lot of motivation.

Les Mills ($15 per month on iOS and Android, free for the first month), the app can perform more than 1,000 exercises, ranging in length from 15 to 55 minutes, and contains annoying, device-free HIIT Routine.

Strength Training

Davis pointed out that weight training does not currently burn a lot of calories, but it will help you increase muscle mass, which may affect your resting metabolic rate, or how many calories your body can burn at rest. The more calories you burn at rest, the easier it is to maintain (or possibly lose) weight.

Although you do need weight (or resistance) for strength training, it certainly does not require dumbbells. Anything with quality (including your own body, weight training) can be used to build muscles.

Davis explained: "It is muscle fatigue, not the actual weight-bearing equipment, that determines whether you become stronger." "As long as you do any exercise until the muscles are fatigued, you will see an increase in strength."

What does this mean: As long as you feel that you have been burned from biceps curls filled with alcohol, or doing reverse lunges with your own weight, you are trying to build muscles and possibly increase their mass.

Davis prefers Costco's gallon bleach (instead of kettlebells or dumbbells) when he squats. "I don't know how heavy it is, I only know that it makes me tired after about 12 repetitions. This is the most important factor." (FYI: She recommends choosing an object, whether it's a gallon of bleach or A suitcase full of books, this will make you tired after 12 to 15 repetitions.)

Your digital strength training program at home

Nike Training Club (free for IOS and Android, but the price will increase as the premium subscription increases) is the favorite of Josh Honore, NASM-CPT (trainer and coach at Row House). "Their multi-functional exercises allowed my muscles to be fully exercised in just 20 minutes without loading weights."

If you want to participate in the Peloton craze (but don't want to spend money on bicycles or treadmills), you can still try the app. With a subscription ($13 per month for IOS and Android), you can access their library of unequipped workouts-including strength training.

Dance

Dancing—whether it's the national standard dance or the popular TikTok dance—may help to lose weight. This is because it is an aerobic exercise, and the American Diabetes Association points out that it can support weight management. It can also increase the mobility of the joints and the flexibility of the spine, which is a key factor in preventing injuries (and make sure you bend enough to perform sit-ups and squats in the living room with confidence).

But perhaps the most critical interest among all people-especially now? Dancing is fun. Davis said: "Dance has indelible emotion and vitality." "But it is also a very effective way to burn calories, usually you don't even know you are doing it." She pointed out that she often uses heart rate. The monitor tracks your cardiovascular exercise and often finds that dancing produces the highest heartbeat. Rate-she thinks this is due to the joy she felt when she did it.

Your favorite digital dance show at home

The obé (or Our Body Electric) app ($27 per month) contains a variety of exercise types (HIIT, strength, etc.), and dance lessons are undoubtedly its biggest attraction. why? Expect to learn "TikTok Unexpected Actions" (according to its website) with soft colors, 80s background and super enthusiastic lecturers.

Another digital fitness program, 305 Fitness ($28.99 per month) that uses the energy of Jane Fonda in the 1980s, is a HIIT hardcore course disguised as a dance class. Expect to jump, slide, immerse, and of course you can also distort your heart rhythm to increase your heart rate.

Yoga

As anyone who has attended a vinyasa or Bikram yoga class will tell you, it is entirely possible to make your heart rate soar during the flow, especially when the room is heated. Davis said that although the direct link between yoga and weight loss is vague, it can help you perform other exercises to maximize calorie burn (HIIT, strength training, and dance), thereby increasing efficiency.

"Any kind of strengthening and stretching exercise helps to reduce weight because it makes your body stronger and softer. This makes it possible for you to deal with heart and weight training with greater intensity."

The digital yoga app you use at home

I like the YogaSix mobile app ($19.99 per month for IOS and Android) because it covers many aspects of yoga, from slow exercises all the way to fast-paced power exercises," Honore explained. Challenge this app."

One of the most acclaimed yoga apps on the iTunes store and Google Play, "Yoga for Beginners" also happens to be one of the most economical apps (free for IOS and Android). Choose from fitness streams suitable for beginners and yoga for specific parts of the body (such as the back and abdomen).