5 great home exercises for days when you skip the gym

It may have been a rainy day, or you may have slept longer than usual. Go ahead and skip the gym, but don’t miss your workout


When we were kids, a rainy day was an excellent excuse to skip tuition or classes. Unfortunately, that doesn’t quite cut it for the sake of decency, because you’ll be doing yourself a disservice. It’s totally fine to skip going to the gym, of course, but if you’re using monsoons as an escape from exercise, here are some workouts you can do at home.


So go ahead and relax a bit during the monsoon, but keep your training on track too. Home workouts are a great alternative, especially when even basic outdoor activities like running can take a back seat in monsoons.

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for runners: You might not get a runner’s high from being indoors and doing workouts, but YouTube fitness page Athletic Engineering suggests five simple exercises to work the same muscles and get your heart rate up without covering any distance at all. Runners who’ve tried this say a few rounds of the workout will get you into the cardio speed your body is used to. You also have the option to push more if you have strides and some extra space for short sprints.

Also read: Increase your core fitness with hanging leg raises

Chest and triceps focusGym-goers may complain that body-weight exercises don’t give them the pump or challenge that lifting weights does. There may be some truth to that, but fitness makes it better to do exercises that replicate the loads you’re used to, rather than doing nothing at all. Breaking the misconception that bodyweight exercises must be high repetitions to be effective, these slow, focused, time-based Saturno Movement exercises on the chest and triceps are never easy. Most of the video is an explanation of how and why the exercises are chosen, before the final part which is a follow up routine with an easier variation offered as well. Do a few circuits, and you’ll be surprised at how challenging this exercise can be.

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Pull up exercise with resistance bandsPush-ups with bodyweight options are easy to learn, but pull-ups at home can be great with resistance bands. One can choose between two separate exercises for the back and biceps, but the exercise below is a good balance of both, with excellent explanations on why and how to do them. The best part about using long resistance bands is that they provide control over how much load you’ll pull. This means that each set can be a little more difficult than the previous one.

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Full body Pilates exercisesIt is not easy to do a full body floor exercise during your gym routine. The urge to get another lifting exercise might be too much to resist, since it feels like more of an hour-long workout than Pilates. This is not the case though. The lifter must take a long time to work the small muscles, which are vital in supporting the large muscles. Apart from that, flexibility and mobility are also very important. You can all of that and more with Nicole Caston’s hour-long follow-up video. All of the muscles that get overlooked in the gym will be worked in this: glutes, quadriceps, hamstrings, all core muscle sections, and endurance too.

Also Read: 3 Great HIIT Workouts To Get Fit Quickly

HIIT workout with dumbbells: Save the hardest for last, this can be done with dumbbells of any weight simply because of the versatility and intensity of this exercise. With no repetitions of a single exercise, watch this exercise [and hopefully attempted] Nearly half a million people will have you doing push-ups, lunges, curls, rows, presses, and so much more in just 30 minutes. There are enough rest periods in between, and you can adjust them according to the weights you have at home. Heavier weights mean you can take a little longer rest periods, while lighter weights mean you can eat at your rest time, if necessary.

Pulasta Dhar is a football commentator and writer.

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