Texas summers. You either love ’em, hate ’em, or sometimes both. On hotter days, nothing feels more refreshing than a dip in the pool or eating shaved ice. Hot weather adds stress to a person’s body. For the outdoor exerciser, it can prove challenging to stay cool and hydrated without overheating. So, it’s wise to move the workout inside your home at TRACE on the hottest days of a San Marcos summer.
Perspiration and blood are part of a body’s natural cooling system. Still, these cooling systems can only work so hard in higher temperatures. When they’re overworked, it leads to heat-related illnesses.
Moving the workout inside will reduce the chances of dealing with heat cramps, heatstroke, and heat exhaustion. You’d be surprised at what you can do inside your home at TRACE to maintain your active lifestyle without buying extra equipment.
Go Old School
If you don’t have dumb bells, you can turn household items into dumb bells. For 10 pounds, use a large container of laundry detergent. These typically hold more than four gallons. Got books? Look for the bigger ones like dictionaries as those can weigh a few pounds. Put some in a backpack and do your exercises with the added weight.
Next time you empty a gallon drink container, save it. Rinse out the container and fill it up with water or dirt from your yard. Do the same with water bottles.
Jumping rope for a few minutes elevates your heart rate. Even if you don’t have one, you can do the motions without it and get the same results: an elevated heartrate.
Turn Chores into a Workout
Since chores need to be done anyway, it’s a great opportunity to get a workout in. Instead of trying to grab as many grocery bags as you can, bring them in one or two at a time while doing squats and lunges. Squat to pick up the groceries. Lunge your way into the kitchen.
Got a gallon of milk, juice, or water? These gallons weigh about 8 to 9 pounds. Every time you grab one from the fridge, do 10 bicep curls for each arm. Do you have stairs in the house? Take stuff up or down one at a time. Next time you need to sweep the floors, take joy in knowing that sweeping for 20 minutes can burn 80 calories.
HIIT It with Bodyweight Exercises
You have one of the best equipment for exercising with you at all times. Your body. You can get an effective workout with bodyweight exercises combined with high-intensity interval training (HIIT). All you need is shoes, timer, and comfortable clothes.
HIIT is a training method in which you give it your all for a short time, then follow it with brief rest. Studies have shown HIIT can burn more body fat and more calories during the 24 hours after the workout compared to those exercising at a steady rate. Many HIIT apps are available to let you know when to switch between high intensity and low intensity.
The internet has many videos of bodyweight circuits. Burpees are a popular option because they use your whole body. Another is jump squats. Just squat down while keeping your knees in line with your toes and jump up. Repeat. It’ll boost the heartrate and strengthen the quads.
Build a Circuit
A circuit workout combines cardio with resistance training. You do each move a set number of times, then switch to the next move. Repeat until you’ve done all the moves. A circuit may contain five to 15 stations. It’s up to you. You can always take the guesswork out and find online videos and training plans.
Up for the challenge creating your own circuit? Take an inventory of the exercise equipment you have on hand and see what household items you can use. Make a list of cardio and strength exercises that work with these items. Choose three to five of both cardio and strength exercises for a total of six to 10 moves.
Warm up first. This can be a simple march in place or walk around the house. Do the first strength exercise eight to 12 times. Next, do cardio for 30 to 90 seconds. Alternate until you complete all the work stations. Wrap it up with five minutes of cool down and stretches.
Don’t let the high temperatures get in the way of summer fitness. Besides, these exercises will come in handy in other seasons. When it rains, snows, or storms, you’ll already know what to do to maintain your active lifestyle.
You can also plan ahead by picking up exercise videos or browsing the internet for videos you like. Save them. With the internet and many free exercise apps, you have endless options for at-home workouts!
The modern homes of TRACE feature open-concept layouts that are perfect for an at-home workout! The planned trails, sports courts and parks at TRACE also encourage an active lifestyle. Buffington Homes and Pacesetter Homes are building new homes in TRACE starting from the $180s. To learn more about our community, visit TRACETexas.com.