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All you need is 20 minutes!
If you spare just 20 minutes tomorrow morning to fit in some exercise, it can boost your mood and give you a real sense of achievement before the day has even really begun.
And guess what, you can do it in the comfort of your own home in front of the TV!
So that 20 minutes you might spend browsing social media, or watching TV; use that time to try these exercises out instead. Set an alarm each day to build up a routine, and don’t snooze it!
There are some super effective, easy exercises you can have a go at doing, without leaving the comfort of your home.
We asked one of our store managers, Beth, for her recommendations and here’s what she had to say…
Both of these exercises are fantastic for working your abdominal muscles and improving your core strength. Plus you don’t even have to get up off the sofa!
This is great for your triceps, shoulders and chest. But water bottle weights are also useful for any weights exercise without having to splash out on buying professional ones!
What’s more, you can easily alter the weight of the bottle if you need to by pouring some water out.
This one is great for upping your heart-rate and getting in some cardio without facing an exercise that seems too intense.
Using the rope also improves your coordination; which first thing in the morning, I’m sure we all need a bit of.
Chair lunges work all of the major lower muscles, particularly the glutes, quadriceps (upper thighs) and calf muscles.
The tree pose is fantastic for posture, balance and lengthening the spine. It is also a perfect way to end a morning workout because it opens the lungs and relaxes the mind.
Many yoga poses possess these same benefits in addition to improving core strength, flexibility and mental calmness.
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Burpees get all parts of your body working. This includes your arms, back, chest, core, glutes and legs.
And with all the jumping up and down and kicking your legs in and out, they also get your heart rate going too.2
As a compound exercise, squats work numerous muscle groups and joints at the same time, particularly in the lower body.
This includes your glutes, quads, hamstrings and calves; they also strengthen the smaller stabiliser muscles, as well as the ligaments that support your main leg muscles.3
Like squats, star jumps are a compound exercise that work all of the main muscle groups in your body.
This type of exercise is an excellent place to start if you would like to improve your overall cardiovascular fitness and strength.5
This one exercise alone really works your legs – both the upper and lower part – and gets your heart rate going.
Over time, they can help strengthen your legs, including your ankles, and help you perfect your balance too.7
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Press-ups use multiple muscle groups and, over time, strengthen your shoulder joints.
They’re also good for easing you into more strenuous shoulder exercises, such as incline bench presses.
We’re sure you’ve gathered from the exercises above that indoor exercise is something you can really make your own.
You can pick and choose the exercises you do on a day-to-day basis and you can do as many or as little reps as you like.
What’s more, most of the exercises don’t even require any equipment, and if they do, it’s minimal, such as a yoga mat, skipping rope, resistance band or set of hand weights.
While the ‘I’ll do it later’ mentality can be hard to break out of, it’s said to take just 21 days to build a new habit, so in less than a month you could be doing some or all of the exercises we’ve shared with you in your sleep!
Last updated: 14 Jan 2022