fitness

The Best Workouts & Recoveries You Can Try Right Now

Get Ready to Work It!

Physical fitness is an essential part of overall health of both body and mind, and finding a workout you love is key to establishing a successful routine. Get started with some basic workouts you can do in the comfort of your own home, as well as the most optimal post-workout recovery methods.

Start with Cardio

The key to staying in shape is intensity level of the exercise. First, we’ll look at some great cardio options that boost overall heart health. Running is the simplest form of cardio, and shaking it up with interval training is a very popular way to up your cardio game.

Try this interval workout outside or on a treadmill:

  • Jog for 10 minutes
  • Run fast for 5 minutes
  • Sprint for 20 seconds
  • Walk for 1 minute
  • Sprint for 30 seconds
  • Run fast for 2 minutes
  • Walk for 1 minute
  • Sprint for 30 seconds
  • Cool off jog for 5 minutes

If running isn’t your thing, the next cardio workout incorporates a different set of exercises such as squat jumps and mountain climbers. Squat jumps are a squat down followed by a burst up jump straight out of the squat. Mountain climbers focus on driving the knee up and alternating left leg, right leg for a series of time.

The interval for this workout goes as follows:

  • 15 reps of squat jumps
  • Rest for 30 seconds
  • Mountain climbers for 30 seconds
  • Rest for 30 seconds
  • 20 reps of squat jumps
  • Rest for 30 seconds
  • Mountain climbers for 45 seconds
  • Repeat 5 total times

Strengthen Your Core

Core exercises are great if you are looking for toned abdominal muscles and that slim summer bod. Planks are a set of exercises that focus on the lower back/abdominal areas, keeping that core area of your body strong and fit.

Try this core set:

  • Front plank for 1 minute
  • Rest for 30 seconds
  • Right side plank for 1 minute
  • Rest for 30 seconds
  • Left side plank for 1 minute
  • Repeat 3 total times

Arguably the most difficult part of the body to keep toned is the lower abdominal muscles. The key to developing those slim cut abs this summer is leg raises. There are many different styles of leg raises you can do. The simple straight leg raises have you lay your body flat, and lift your legs up and back until your glutes are up above the matt. The second leg raise exercise is a bent leg raise, where you bend your legs to a 90-degree angle instead of keeping them straight, and repeat the motion previously explained. Leg raises target the lower abdominal area and make for great in-home exercises that will kick your butt!

You can’t keep a strong core without your oblique muscles! This muscle group is often overlooked and not worked out enough, even though there are some simple exercises that can be done right from home. Start with a reach and touch exercise, which begins with you lying flat on your back with your legs tucked and feet on the floor close to the bottom of your glutes. Alternate reaching with your right then left hand to touch the area next to your heel, while keeping your arm sliding on the floor. Do this in sets of 3, with 15 reps on each side (30 total each set).

This exercise targets the oblique muscles on each side of your body and really helps you feel the burn! One more exercise you can perform to strengthen those vital oblique muscles is the sit-up with a twist. This exercise sees you perform a normal sit-up with the component of twisting your body to the right, then left, then right again, and so on. Try to do 10 reps on each side (20 total each set), and 3 sets of this exercise. Strong oblique muscles contribute to that lean look everyone wants this summer!

Finish with a Stretch

After a great workout, soreness and pain from your exercises can be so bothersome. Here we’ll review some great ways to take care of your body after a high intensity workout! Our first recommendation is to simply ice the sore muscles. Apply ice or an equivalent to the sore area for 8 minutes at a time for about 5 times a day and you will see a major reduction in pain/soreness of the muscles. Ice helps relieve the swelling of your muscles and decrease blood flow to those areas worked!

You can also massage your muscles, or get a massage on the sore areas. Massages push toxins and lactic acid built up after exercise out of the muscles, which ultimately speeds recovery up and relieves that irritating soreness.

The last pain relief solution recommended is to take a pain medication to reduce the soreness of muscles after exercise. A healthier alternative to most pain medications is Genexa’s Arnica Advantage. This medication is USDA Certified Organic and the world’s first non-GMO pain relief medicine. Try a healthier solution that expedites recovery after an intense workout!

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