The coronavirus lockdown has forced Britons to stay at home, with outdoor exercise limited to just once a day in the initial stages. The rules will
The coronavirus lockdown has forced Britons to stay at home, with outdoor exercise limited to just once a day in the initial stages. The rules will have come as a blow to fitness fanatics and those hoping to slim down for the summer. But though the restrictions are now easing in the UK, gyms are still closed up and down the country as they’re deemed too high risk.
However, while you might not be able to hit your local treadmill at the moment or use your favourite weights alongside other gym-goers, there’s plenty you can do at home.
Bodyweight exercises don’t require any equipment but can be just as effective at helping to burn fat.
In fact, celebrity personal trainer James Stark, founder of Starks Fitness, said the lockdown is no excuse not to exercise.
The trainer, who has worked with celebrities including Carol Vorderman and Ben Shephard to whip them into shape, said that it’s important to remain active.
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It’s easy to do, too – all you need is a bit of floor space at home and your own bodyweight to give your arms, abs and legs a good workout.
Here are three moves James recommends for a fat-burning exercise session that takes just 15 minutes.
The multi-joint workout engages a number of different muscle groups to maximise energy expenditure.
Do the following three exercises for 40 seconds each, with a 20 second rest in between – and repeat for five rounds.
All of the exercises can be found on YouTube if you need help with your form, too.
Hand Release Burpee
Perform a burpee by lowering the body to the ground and then releasing hands when chest and thighs come in contact with the ground.
Resume burpee by placing hands back in-line and in close contact with the chest, drive the body up with a powerful push-up motion and land onto feet, in a squatting position.
Complete movement by driving up through heels, toes and opening hips, body and arms to full extension (in the air) with hands above the head.
Starting on all fours, step out with your right leg outside your right arm.
Then simultaneously lift your left leg and right arm off the ground, and kick your left leg through your body to the front and extend your leg straight (the higher you lift the leg, the harder it gets).
Shift your weight onto your left arm while supporting the right leg to workout the other side.
Start on all fours and lift your knees so they’re at a 90-degree angle and hovering an inch off the ground.
Keep your back flat, your legs hip-width apart and your arms shoulder-width apart.
Move one hand and the opposite foot forward an equal distance while staying low to the ground.
Switch sides, moving the opposite hand and foot.
Find out more about James Stark’s workouts on his website.