Weight loss routine: Best indoor workouts for hot summer days – Times of India

We all know exercise is very important for our health, but often we can’t keep up with our exercise routine due to many different factors, especially weather! During this summer heat, it can be hard to get up and go somewhere to get your workout in when the heat is draining your energy. For those who generally run or walk outside, the heat has a way of getting in the way of your usual outdoor workout routine. During this time of the year, the scorching heat and summer sun may make exercise sessions challenging, as the heat, humidity and UV levels can cause dehydration, sunburn, or heat exhaustion. Working out indoors will help you stay safe while letting you stick to your routine without any exercises.

Here are several indoor workouts you can enjoy in a controlled environment while still gaining the benefits of exercise:

Bodyweight strength training

If you are looking to work out at home and stay indoors but don’t have any equipment at home, the best workout to do is one that involves exercises with your bodyweight which can be performed anywhere. Exercises such as squats, lunges, push ups and planks are great for targeting multiple muscle groups in both the upper and lower body to help build strength and endurance. The best part is these can be modified for any fitness level or altered based on your fitness goal. These full body exercises will improve muscle mass, bone density, and improve your strength overall.

Stationary cardio

Cardio is always important to focus on your fitness from the inside. If you enjoy walking, running, or cycling outdoors but cannot during the summer heat, the best way to mimic the experience of outdoor cycling or running is to invest in a stationary bike, strider, or treadmill. These are low impact options that can help elevate your heart rate and help incorporate cardiovascular exercise into your routine. It will also help you stay on track for when you do decide to move back outdoors to run or cycle as you’ve still been including heart rate-based training in your indoor routine.

Bodyweight cardio exercises

According to Drishti Chhabria, chief experience officer, Orangetheory India, “In case you do not have any stationary cardio equipment, but you still want to incorporate cardio into your routine to focus on your heart health, the best way to do this is by adding bodyweight cardio exercises into your routine. Some exercises to do this include burpees, jumping jacks, mountain climbers, squat jumps, and high knees. All these exercises will elevate your heart rate, improve your cardiovascular health, and engage multiple muscles at the same time to effectively strengthen your body. You can run a circuit with these exercises in a set 3 times, you will get your heart pumping and muscles working.”



Indoor rowing

A rowing machine is an alternative to cardio machines for indoor workouts to help build aerobic fitness while improving muscle endurance and power at the same time. You can utilize both lower and upper muscles with just 1 piece of equipment while having low impact on joints. If you are working out indoors in a gym full of equipment, then you are likely to find an air, magnetic or water rower. While all of them provide similar benefits, the water rower uses water to resemble a real rowing experience and generate resistance. All of them effectively help you achieve a full body workout while engaging over 80% of your body’s muscles.



Strength training with weights

Including strength training gives you an effective workout to improve your muscle mass and decrease your body fat. If you can use dumbbells or kettlebells for exercises at home, you can elevate your workout by increasing the weight on top of your body weight. If you are looking for an indoor workout in a fitness studio or gym facility, the best possible workout to do is strength training while you have access to different forms of equipment. Along with weights, you can include suspension training or work on stability and balance by using equipment like the TRX, resistance bands or the BOSU ball. The variety of equipment indoor in a fitness studio will help you elevate your workouts while staying in a controlled air-conditioned environment.



Dance, stretch or yoga

At the end of the day, movement is what is most important to incorporate for your health during the summertime as well. If you enjoy dancing and are looking to get your cardio in without traditional exercise, you can put on some music and dance it out to get your heart rate up for the recommended cardio needed in your routine. If you want to work on your flexibility, strength and balance, yoga is a great option for you to do at home while staying away from the outdoors. Simply stretching a little bit every day or moving your body has great benefits overall. The goal is to do whatever you enjoy if you are moving your body, it does not have to be traditional exercise.

To keep your routine exciting and motivate yourself, the best way to incorporate workouts during the summer heat is by mixing up your usual routine everyday and trying different workouts to see what suits you the best. An indoor workout can be just as effective as an outdoor one with the same benefits, hence, don’t let the summer heat demotivate you from staying active. Start slow if you are not used to exercising in the heat and listen to your body. Stay safe and remember to enjoy your summer with one indoor workout at a time.