Exercise is an essential part of staying healthy and can reduce the risk of developing various diseases. Regular activity can have immediate and long-term benefits, and 10,000 steps a day is a goal for some.

Since fitness studios are closed and many train from home, an expert has given top tips on how to stay fit and healthy without fitness equipment.

Speaking to Express.co.uk, Lead Personal Trainer at SHREDDY, Lianna Swan explained how to stay motivated during the lockdown.

She said, “Adjust your training plan … If you are having trouble sticking to your usual routine, doing a pre / post workout session, or running on those shorter, colder days, why not adjust ?

“Try 10 to 20 minutes a day with a more intense workout.

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“Did you set yourself goals at the beginning of the year? There’s never a better time to start than today.

“If you’re looking for a start-of-the-year mini challenge to get you going, set shorter goals like New Year’s or even holding a plank for a minute.”

Exercising alone can be boring, which means it’s easy to stay in your comfort zone.

Lianna recommends involving your friends and family.

She said, “Challenge your friends and family to stay active with you. When you spend time with loved ones at home, you can include them on longer walks, try a partner workout, or face each other with daily challenges.

“When you are alone, try to keep the communication going virtually. There’s never been a better time to get your SHREDDY membership and join the community. “

Without having to buy fitness equipment, the personal trainer explained how you can train from home with just a few accessories.

Lianna explained, “Spice up your workouts and give your muscles an extra boost without using fitness equipment.

“Long and short resistance bands are a great way to increase the intensity of your exercises while making sure you are maintaining your muscle tone!”

Finally the personal trainer said, “Be nice to yourself. Sometimes it’s completely normal for motivation to drop.

“For some, this is a time to reflect and relax, so it’s important to keep this in mind. Shortening your workouts, enjoying a few more healthy meals and resting a little longer after what appears to be the longest year is sometimes exactly what your body needs.

“Get ready to pick the intensity in February.”

At Home Full Body Hit Workout by Lianna:

She said, “This 15 minute workout is designed to increase your heart rate and build overall body strength. Grab a short resistance band and a pair of sliders (optional) and try these two circuits out. “

Round 1 (three rounds): Do 25 seconds of each exercise back to back. Rest for 30 seconds between each full lap.
• High knees
• Plank failures
• Stationary lunges
• Squats to the point of kink jump
• Mountaineer (slider optional)

Round 2 (two rounds): Do 20 seconds of each exercise back to back. Rest for 30 seconds between each full lap.
• Crab walks
• Commands
• Alternating step-ups

At home arm and abdominal training from Lianna:

The expert said, “Challenge your arms and abs with our pyramid-style circle, which aims to sculpt your upper body and build core strength.

“Workout – Complete this lap three times. Do each exercise for 30 seconds with a 30 second break in between. After every full lap there is a one-minute break alternating between mountaineers and plank jacks. “

• Triceps push-ups
• Plank exits
• Side plank dips
• Crunch
• Triceps dips against stool
• Toe touch
• Plank reach
Burst: laps one & three – one minute mountaineer (slider optional)
Round two – one minute of Plank Jacks


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