The rush of living in fast-paced Singapore gets to you when work schedules are demanding and finding time to exercise can be challenging. Alas, despite all of that, staying healthy is crucial – especially for busy professionals. Home workouts are an excellent solution, offering convenience and flexibility without the need for a gym membership or a personal trainer. And we have just the guide for you (plus it’s apartment-friendly too)!
1. Bodyweight Exercises
Bodyweight exercises are perfect for home workouts. They require no equipment and can be done in small spaces. Start with the few highly effective exercises below to build strength and improve your overall fitness.
- Push-Ups: If you’re a Singaporean who’ve served the nation, put what you’ve learnt from the two years of NS to good use! This classic exercise targets the chest, shoulders, and triceps. Start in a plank position with your hands shoulder-width apart. Then, lower your body until your chest nearly touches the floor, then push yourself back up. You can also adjust the workout by doing knee push-ups if needed.
- Squats: Start by standing with your feet shoulder-width apart and lower your body as if sitting back into a chair – keeping your knees over your ankles. And return to an upright, standing position. Squats are perfect for strengthening the legs and glutes.
- Planks: This one is fit for engaging your core, shoulders, and back. Commence in a forearm plank position by keeping your body in a straight line from head to heels and hold for 30 to 60 seconds. Take a five-minute break in between to rest and continue with the next set.
2. High-Intensity Interval Training (HIIT)
If you haven’t already tried it, HIIT workouts are popular. Especially for their efficiency and effectiveness. These workouts involve short bursts of intense exercise followed by brief rest periods. HIIT is perfect for busy professionals as it delivers maximum results in minimal time. However, if you’ve underlying health conditions, it is important to check with your doctor before you attempt at doing any kind of HIIT workout. Also, remember to be considerate to your neighbors!
- Burpees: From a standing position, drop into a squat with hands on the floor, kick your feet back into a plank, perform a push-up, return to the squat position, and jump up. This full-body exercise boosts cardiovascular fitness and burns calories. Disclaimer: do this at a conducive or exercise-friendly space, one that wouldn’t bother the neighbors.
- Jumping Jacks: A simple yet effective exercise to get your heart rate up. Start with feet together and hands by your sides. Jump your feet out while raising your arms overhead, then return to the starting position. Disclaimer: do this at a conducive or exercise-friendly space, one that wouldn’t bother the neighbors.
- Mountain Climbers: Start in a plank position. Quickly alternate bringing one knee towards your chest, then back, mimicking a running motion. This exercise targets the core, shoulders, and legs.
3. Yoga and Stretching
Channel a calmer you by practicing yoga. Yoga is ideal for improving flexibility, reducing stress, and enhancing overall well-being. It’s also perfect for small spaces and can be easily adapted to any fitness level. Yoga not only improves your physical health but mental health, too. Below are a few yoga poses to try for a start.
- Sun Salutations: A sequence of poses that warm up the body, improve flexibility, and strengthen muscles. It includes forward bends, lunges, and gentle backbends.
- Child’s Pose: A resting pose that gently stretches the back, hips, and thighs. Kneel on the floor, sit back on your heels, and stretch your arms forward, lowering your forehead to the ground.
- Downward Dog: From a plank position, lift your hips towards the ceiling, forming an inverted V-shape. This pose stretches the hamstrings, calves, and shoulders.
4. Resistance Band Workouts
Resistance bands are affordable, portable, and perfect for adding resistance into your workouts without needing heavy equipment. It doesn’t cost much too!
- Band Rows: Secure the band at a low point. Hold the handles and pull back, squeezing your shoulder blades together. This exercise strengthens the back and biceps.
- Band Squats: Stand on the band with feet shoulder-width apart, holding the handles at shoulder height. Perform a squat while maintaining tension in the band.
- Band Leg Presses: Lie on your back, loop the band around your feet, and hold the handles. Press your feet away from your body, engaging your core and legs.
Final Thoughts
Staying fit as busy professional in Singapore isn’t impossible, and doesn’t have to be complicated or time-consuming. All you need to do is incorporate these best and easy home workouts into your routine to maintain your health and fitness without leaving your apartment. These exercises are designed to be effective, require minimal equipment, cost efficient, and can be completed anywhere. However, do remember that consistency is key. Short, regular workouts can lead to significant health benefits. Make fitness a part of your daily routine today!
