Do you feel guilty for not working out during the week? A study in JAMA offers some encouraging news! It found that people who manage to squeeze in at least 150 minutes of moderate to vigorous exercise over the weekend can significantly lower their risk of heart attack and heart failure.
According to the study, weekend warriors who exercise for 2.5 hours reduce their heart attack risk by 27%, compared to 35% among those who exercise throughout the week. Additionally, weekend exercisers saw a 38% reduction in heart failure risk, nearly matching the 36% reduction observed in daily exercisers.
So, if you’re looking to improve your heart health and overall fitness, embracing an active weekend lifestyle could be your solution. In this guide, we explore eight fun and simple weekend exercises that you can easily incorporate into your routine.
Top 8 Weekend Workouts for a Toned Body
These low-impact exercises are designed to minimise joint stress, making them ideal for beginners, those with joint concerns, and individuals recovering from injuries. Here are the top eight weekend exercises you can do at home:
1. Walking in Place
“Walking” is one of the easiest exercises to incorporate into your weekend. It can be done on the spot or outdoors in a park. Walking primarily targets your quadriceps, calves, and hamstrings, making it a great activity for weight management and improving cardiovascular health. Plus, it lifts your mood.
2. Chair Squats
Chair squats target your lower body muscles, including glutes, hamstrings, and quadriceps. These exercises help improve stability and strength, making everyday movements easier.Â
How to do it
Stand with your feet hip-width apart, lower yourself as if you’re sitting in a chair, and then stand back up.
3. Leg Raises
Leg raises are an excellent workout for strengthening your hips and abs. They target your hip flexors and lower abdominal muscles, helping you build better balance and core strength.Â
How to do it
Lie on your back, lift one leg a few inches off the ground while keeping it straight, and repeat with the other leg.
4. Arm Circles
Arm circles are a simple exercise to strengthen your arms and improve shoulder flexibility. They target your biceps, triceps, and shoulders.Â
How to do it
Extend your arms to the sides and make small circles in the air. You can rotate them clockwise or counterclockwise, depending on your comfort.
5. Wall Push-Ups
Wall push-ups are a low-impact variation of the traditional push-up and target the same muscle groups. They’re perfect if you’re new to exercising or prefer a less strenuous version.
How to do itÂ
Stand in front of a wall, lean forward, place your hands against the wall, and perform a push-up motion by bending your arms and pressing back.
6. Crunches
Crunches are one of the most popular exercises for strengthening your abs. Be careful not to strain your neck while performing them. Â
How to do it
Lie on your back with your knees bent, lift your upper body off the ground using your core muscles, and then lower it back down.
7. Jumping Rope
Jumping rope offers a high-calorie-burning workout that is fantastic for cardiovascular health and mental well-being. It can burn up to 1,300 calories per hour, making it an effective weight loss exercise. Â
How to do it
Hold the rope with both hands, jump as the rope swings under your feet, and increase your speed as you get more comfortable.
8. Planks
Planks are a full-body workout targeting your core, arms, shoulders, and legs. They help strengthen multiple muscle groups at once. Â
How to do itÂ
Position yourself on the ground with your elbows under your shoulders, extend your legs, and engage your core to hold your body in a straight line.
Safety Tips for Weekend Workouts
Before you dive into these workouts, here are some safety tips to keep in mind:
1. Warm-Up and Cool Down Â
Warming up is crucial for preventing injuries. Try dynamic movements like walking lunges or jumping jacks to get your body ready. After your workout, do some static stretches to relax your muscles.
2. Increase Intensity GraduallyÂ
Start with low-intensity exercises to build endurance and avoid burnout or injury. Gradually increasing your workout intensity helps improve strength and flexibility over time.
3. Listen to Your Body
Pay attention to how your body feels. If an exercise causes discomfort or pain, stop and adjust. Pushing through pain can lead to injury, so it’s best to proceed with caution and seek advice from a fitness expert if needed.
4. Wear Comfortable Clothing Â
Choose loose-fitting, lightweight clothing that allows for easy movement and helps you stay cool during your workout.
The Final Say
These simple weekend exercises for beginners are effective ways to stay fit without needing to hit the gym. Incorporating them into your routine can help you tone your body, improve cardiovascular health, and boost your overall well-being. Remember to focus on proper form, follow safety tips, and listen to your body.
For more tips on fitness, workouts, and health, check out the resources available at ToneOp Fit.
FAQs
- What are the top 5 gym workouts for beginners on weekends?
The top 5 gym workouts are:Â Â
- Seated Rows Â
- Barbell Bench Press Â
- Walking Lunge Â
- Glute Hamstring Raise Â
- Vertical Push/Pull
- Is it okay to only work out on weekends?
Yes, as long as you get at least 150 minutes of moderate to vigorous exercise, weekend workouts can be effective.
- What exercises should I do on weekends?
The best exercises for weekends include:Â Â
- Walking in Place Â
- Chair Squats Â
- Leg Raises Â
- Arm Circles Â
- Wall Push-Ups Â
- Crunches Â
- Jumping Rope Â
- Planks
About ToneOp Fit
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