Exercises to do at home: workout to burn calories in quarantineIn times of coronavirus, the recommendation is to stay at home. But that does not mean that you need to stay put. Practicing indoor exercises is important to keep the physical condition up to date and still ward off the laziness and bad sensations that haunt the quarantine, such as anxiety and fear.

Now, see a training * prepared by the physical education professional Cau Saad, specialist in specific training methodology, with eight exercises to do at home. The movements provide a good caloric expenditure and work the abdomen, legs, arms and chest. The routine is part of WorCaut, the trainer’s online training program.

8 exercises to do at home in quarantine 

How to do it Perform the exercises below in circuit: perform one movement for 30 seconds and immediately move on to the next. When the last one is finished, rest for 30 seconds to 1 minute. This is 1 lap on the circuit, complete 3 times. 

1 – Complete jumping jumper 

Standing with your legs together and your arms extended at your sides, take an upward jump. At the same time, spread your feet sideways and clap your hands above your head. Return to the starting position and then squat, touching your hands on the ground. Extend your legs and repeat the exercise without stopping.

2 – Squat with lateral displacement 

Standing, stand with your legs together and place your hands on your waist. Step aside. Extend your arms forward, contract your abdomen and squat until your thighs are parallel to the floor. Go back to the starting position and execute the movement to the other side

3 – Plank with a touch on the legs 

Stay in a position of flexing your arms, with your hands spread at a width equal to your shoulders and your abdomen contracted, to stabilize your body. Bring your left hand to the side of the thigh on the same side. Go back and repeat with the other hand.

4 – Deep jump 

Stand with your legs hip-width apart and your hands on your hips. Bend your knees slightly to gain momentum and jump up. Then, take a small jump, put your right leg forward and bend your knees, making a sink. Return to the starting position and repeat the movement, now placing the left leg in front.

5 – Abdominal grouped 

Sit on the floor. Place your hands on the floor beside your body and lift your legs. Tilt your torso back and extend your legs forward. Then move your torso forward and at the same time flex your knees, bringing them closer to your chest. Repeat the movement without stopping. 

6 – Push-up with chest on the floor 

Stand in a push-up position, with your hands spread a little wider than the width between your shoulders. Bend your elbows and slowly lower your body until your chest touches the floor. Lift your hands and feet and take a brief break. Return to the starting position.

7 – Skater jump 

Stand with your legs hip-width apart. Jump to the left and rest only on the leg on the same side. Simultaneously, move your arms to the left side. Now, jump to the right side, leaning only on the leg on the same side and moving your arms.

8 – Burpee 

Standing, with your legs apart on the side of your hips, flex your knees and squat. Support your hands on the floor and “throw” your feet back, staying in a push-up position. Go back and extend your body, jumping upwards with your hands extended above your head. Repeat the movement continuously.