As many of us are staying put at home and maintaining some distance from the physical world, it is essential to have the right information about your health and what you can do to help fight this pandemic.

Hence, we have since shared about the cheapest ways to boost your immunity and ways to stay healthy. It is incredibly vital that we understand how workouts and an active lifestyle matters amid this global crisis.

However, since the announcement of gyms closing , everyone would need to significantly change their workout routine and shift their exercise sessions back to their home.

Fear not, Fitlion Singapore is here today to share with you a simple yet effective home workout for all of you gym-goers, office workers, housewives or someone who is trying to stay at the best of your health (practically all healthy individuals). No gym equipment needed!

Now, let us begin!

Introducing TABATA:

The structure is simple.

Per exercise:

• 20 seconds on: Pushing yourself to the limits!
• Repeat 8 times (until 4 mins are up!)
• 10 seconds off: Take a breather
• 1 min off before your next exercise

#1 - Jumping Jacks

Not a stranger to anyone, Jumping Jacks are always great for pumping up the heart rate and the perfect warm up workout, not just for Tabata but for many other types of exercises too!

For optimum form:

• Keep your core tight
• Fix your arms (you are not a monkey)
• Don’t slouch

Where you should be feeling the burn:

• Hip Abductors
• Calves
• Arms
• Shoulders

#2 - Push Ups

This one shouldn’t come as a surprise and it may look easy for some, but the posture determines muscle activation and overall effectiveness of this workout. Therefore, it is important to get it right!

For optimum form:

• Keep your core and glutes tight
• Elbows locked
• Keep that straight line: from your shoulders to your feet (basically don’t stick your butt up or let it drop)
• Try not to look up as it will strain your neck

Where you should be feeling the burn:

• Chest
• Shoulders
• The core
• Arms

#3 - Squat Jumps

NEVER SKIP LEGS DAY! Squat jumps are perfect for working your lower body and still keeping that heart rate up!

For optimum form:

• Just like a normal squat: chest up and butt out
• Keep your spine in a neutral position: Try not to arch your back or slouch
• Land as softly as possible to minimise damage to your knees

you should be feeling the burn:

• Quadriceps
• Glutes

Too easy? Try jumping as high as you can to feel maximum burn!

#4 - Burpees

Don’t you always find yourself having that same love hate relationship with Burpees? Probably the most dreaded exercise you could ever come across but also the most effective full body high intensity exercise as well.

For optimum form:

• Push your whole body up at 1 go like a normal push up instead of “snaking” your body up

Where you should be feeling the burn:

• FULL BODY BURN

Up your burpee level: Add a tuck jump while jumping up instead of a normal hop/jump