Save it For a Rainy Day: Indoor Workout to Get You Drenched

It’s rainy and yucky outside, and you don’t feel like making the trek to the gym and getting soaked. What do you do? Well, we have good news and bad news. The good news is that we have an indoor workout below that you can use right in the privacy of your own home. The bad news? You’re still going to end up drenched—with sweat, that is.

Make sure you have enough room around you to complete the workout below, and you’ll be sure to work up a good sweat and burn a significant number of calories in the process.

The workout below can be done anywhere from 1-4 times as a circuit, depending on your current fitness level. Complete all the exercises from top to bottom, and then start over for each circuit round. The more conditioned and physically fit you are, the more circuits you should be able to complete.

Exercises should be completed one after the other with little to no rest in between. However, remember to listen to your body and take short breaks if needed. You will also need some type of timekeeping device—whether it’s a stopwatch, timer, clock, cell phone, or wristwatch—to ensure you are meeting the specified duration for each exercise. A glass of water or water bottle is also recommended to stay hydrated throughout the workout.

Before You Begin: Warm-Up

Start with a 5-minute warm-up to get your muscles ready and prevent injury. Try jogging in place, jumping jacks, or dynamic stretches like leg swings and arm circles.

The Indoor Body-Weight Workout

1. Jumping Jacks – 1 minute
   Get your heart rate up and warm up your entire body with this classic move.
2. Bodyweight Squats – 15 reps
   Stand with your feet shoulder-width apart, then lower your body as if sitting back into a chair. Keep your chest up and knees behind your toes.
3. Push-Ups – 10-15 reps
   Start in a plank position, with your hands slightly wider than shoulder-width apart. Lower your chest to the floor, then push back up. Modify by doing them on your knees if needed.
4. Plank – 30 seconds
   Hold a plank position, keeping your body in a straight line from head to heels. Engage your core and avoid sagging your hips.
5. Mountain Climbers – 1 minute
   From a plank position, quickly alternate bringing your knees to your chest, as if you're running in place.
6. Lunges – 10 reps per leg
   Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle. Return to the starting position and switch legs.
7. Bicycle Crunches – 1 minute
   Lie on your back, lift your legs to a tabletop position, and alternate bringing your opposite elbow to your knee in a pedaling motion.
8. High Knees – 1 minute
   Run in place, bringing your knees up towards your chest as high as you can.
9. Side Plank (each side) – 30 seconds per side
   Lie on your side, prop yourself up on your elbow, and lift your hips. Hold, engaging your core, then switch sides.
10. Burpees – 10 reps
    Start standing, then squat down, place your hands on the floor, jump back into a plank, perform a push-up, jump your feet back to your hands, and explode up into a jump. Repeat.

Cool Down

Finish your workout with a 5-minute cool-down. Walk around to bring your heart rate down, and stretch your major muscle groups to aid recovery.

Stay Safe and Listen to Your Body

Remember, this workout is designed to be challenging but safe. Always listen to your body, take breaks when needed, and adjust the exercises to suit your fitness level. Consistency is key, so aim to complete this workout a few times a week, and you'll start seeing great results in no time!

A Balanced Approach to Fitness

Remember, working out is just a way to burn energy. If you're not pairing a solid exercise routine with a balanced diet, you're fighting an uphill battle. I would suggest pairing a weekly meal plan with your exercise routine to maximize your results and maintain a healthy lifestyle.