Exercises you can do at home that will warm you up this winter

You don’t even need to leave the house to get your sweat on with this routine, says Amanda Khouv

AS the colder temperatures hit in full force, the idea of leaving the house can become, well, unappealing at best. Heading out to the gym is tough when you’re lacking motivation, and when the weather outside makes you want to curl up in bed and do absolutely nothing, it’s even tougher.

What if we told you that you can get a decent — no, amazing — workout without even leaving your house? Yup, seriously. You don’t even need to get out of your pyjamas if you don’t really want to.

These exercises are enough to give you a workout just as gruelling as you’d get at the gym – and you don’t need any kit.

Don’t believe us? Just try it for yourself.

HOW TO DO IT: Perform each move for a minute, with no rest between moves. Then rest for a minute. Repeat until you have completed the allotted sets for your level.

Beginner: 2 x 1 minute

Intermediate: 3 x 1 minute

Advanced: 4 x 1 minute

RUSSIAN TWIST

Areas trained: SIDES, STOMACH, CORE

Technique:

Sit on the floor with your hands clasped in front of you and your feet hovering above the floor.

Recline your upper body.

Twist your upper body to the left and touch the floor, then twist the other way reversing the movement.

Now extend your body without letting your arms or legs touch the floor, taking your hands overhead toward the floor behind you.

Return to the start and repeat the entire movement for the next rep.

JUMP SQUAT

Areas trained: BOTTOM, QUADS

Technique: Bend at the knees and hips to lower your bottom out behind you as low as possible.

From this position, jump up as high as you can. Land softly and repeat.

SAFETY TIP: Keep your shoulders back and chest up as you lower

SINGLE-LEG JUMP

Areas trained: BOTTOM, THIGHS, CORE

Technique:

Stand on one leg and squat down halfway.

Keep your heel firmly planted and push your bottom outwards.

Jump forward, landing softly on the same leg while maintaining your balance.

Go straight into another rep, and change legs halfway through the minute. SAFETY TIP: Keep your knee in line with your ankle and hip as you squat

PRESS-UP

Areas trained: CHEST, TRICEPS, CORE, SIDES 

Technique:

Start in plank position on your hands. Bend your arms to lower your chest to the floor, keeping your body in a straight line throughout.

Push back up to the start, then reach one arm straight up to the ceiling, rotating your body so that your chest is facing the wall.

Return to the start and repeat, alternating sides with each rep.

SAFETY TIP: Don’t let your hips drop lower than the rest of your body when in plank position

ALTERNATING LUNGE

Areas trained: BOTTOM, QUADS

Technique:

Take a large step forward and bend both knees to about 90 degrees with your back knee just above the floor.

Push back up to the start and repeat on the opposite side.

Alternate sides for each rep.

SAFETY TIP: Keep your hips square and torso upright throughout