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Updated by Joanna James on Dec 28, 2020
Headline for 05 Workout Routines You Can Follow in Your Apartment – Stay Fit, Trim & Healthy
Joanna James Joanna James
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05 Workout Routines You Can Follow in Your Apartment – Stay Fit, Trim & Healthy

While the gym is seen as a key place to get in that all-important workout, it doesn't have to be the only option; in fact, you can follow a good cardio and muscle building routine right in the comfort of your apartment! Here are some workouts you can try.


A Bodyweight Workout

This is an ideal workout for beginners to try; if you are a complete newbie, you may want to reduce the number of reps initially, but do look to increase them. It is important to note that you should properly warm-up and warm-down before and after the workout. The routine requires 20 reps of bodyweight squats, followed by push-ups (10 reps), walking lunges (10 for each leg), dumbbell rows (10 for each arm), plank (15 seconds) and jumping jacks (30).


A Four-Exercise Workout

Sometimes four exercises are all it takes to give you that much-needed workout, though don't think it will be a stroll in the park either! It all depends on how many reps and the frequency; for this workout, you can try a decreasing series of reps starting from 16 reps and then reducing it by two each time till you reach six. To make it more effective, you should complete it without taking a break. The four exercises to follow are burpees or squat thrusts, tick-tock lunges (one rep per leg), mountain climbers (both knees meeting the chest is one rep) and push-ups.


Cardio & Weight Circuit Workout

For this workout, you should have some dumbbells though you can consider trying the routine at an onsite fitness centre too. For example, properties like the up and coming TRI-ZEN feature modern apartments in Sri Lanka where you can exercise in private, while also providing access to an onsite gym. There are ten exercises in all which you should do for 30 seconds each, for two to three sets. It features a standing overhead shoulder press, butt kicks, plank row, mountain climbers, lateral lunges with the use of dumbbells, squat jumps, push-ups, push-up jacks, the superman exercise with 3lb-5lb weights and high knees.


Full-Body Workout

This 40-minute workout targets different muscle groups and is ideally suited for those who have already reached a certain level of fitness. If you are not familiar with some of these exercises, check online to get an idea of what they entail. You can begin with completing two sets of flyes with hips in a bridge (12 reps), bicycle crunches (30 seconds), slow push-ups (15 reps) and rollups (five reps). Next, move onto two sets of plank rotators (10-12 reps), squats with dumbbells (12-15 reps), balance shoulder press (10 reps for each leg) and split squat with dumbbells (12-15 reps). Complete the workout with two sets of plank knee pulls (10 reps), reverse flyes (12 reps), standing bicep curls on one leg (10 curls on each side) and walking planks (10 reps).


Tabata Workout

If it's high-intensity interval training you are after, not to mention fat-burning, then the Tabata workout is for you; "Tabata" is the name given for a workout that features eight sets of exercises, each done for 20 seconds with a rest period of 10 seconds between each. Between each round, take no more than a 30-90 second rest period. The exercises you can follow are front plank, kettlebell swings (can use a dumbbell too), lateral hops, hand walks, side planks, jumping jacks, reverse lunges and Russian twists.