This summer has been a scorcher in the Saratoga and Albany Capital Region, making outdoor workouts not only unpleasant, but downright dangerous. High heat, humidity, and UV levels can cause dehydration, heat exhaustion, sunburn, and even heat stroke, while wild fire smoke from Canada continues to reduce air quality.
If you’re finding it too hot to exercise outside this summer, here are 5 effective indoor workouts you can do at home to burn calories and stay fit.
- High-Intensity Interval Training (HIIT)
HIIT workouts burn the maximum number of calories in just 20 to 30 minutes, while keeping your core body temperature from rising too high for too long. The key is to perform each exercise for 40 seconds followed by 20 seconds of rest. For example, start with high knees, then mountain climbers, burpees and squat jumps.
- Low-Impact Cardio
If your knees hurt just reading the above HIIT workout, consider low-impact cardio options, like an elliptical, stationary bike or rowing machine. Using at-home cardio equipment still elevates your heart rate, just like outdoor workouts, but prevents overheating and dehydration.
- Bodyweight Training
Using your own body weight is an effective way to tone up at home. For a quick, zero-equipment full-body strength training workout, perform 3 sets of squats and forward lunges for the lower body, triceps dips and push-ups to target the arms, chest and shoulders, and planks for a strong core and back.
- Workout Videos
For the most effective, free workout videos, skip the generic apps and head over to YouTube. Top channels, like PS Fit, offer hundreds of high-quality, targeted routines ranging from quick 10-minute blasts to hour-long dance, barre and HIIT classes, all without leaving your house.
- Yoga Flow
Build strength, improve flexibility and center your mind with a quick 20-minute yoga flow. Holding each pose for 5 slow breaths, progress from child’s pose to tabletop and into cat-cow, followed by downward-facing dog, plank pose and cobra pose. Stand for warrior II and tree pose, and finish on the floor with seated forward fold, reclined twist and savasana.
Beat the Heat with Summer Savings on Home Gym Equipment in Saratoga & Albany
While most of us would prefer to exercise outside during the summer, Mother Nature doesn’t always cooperate. To ensure you never miss a workout, check out the wide selection of home gym equipment at our Concepts in Fitness stores in Saratoga and Albany.
We have the widest variety of in-stock home gyms, free weights, and cardio machines – including treadmills, ellipticals, exercise bikes, climbers and rowing machines – and all products are on sale during our annual Summer Savings Event.