10 Killer At-Home Workouts to Get You Beach Ready Fast
What Type of Exercise Should I Be Doing at Home?
According to Harvard Medical School, the four most important types of exercise are aerobic, strength training, flexibility work, and balance training. I would argue that the fifth most important type of exercise is core training. The 10 workouts that you should do to get beach ready include all five types of workouts.
How Much Cardio Should I Do to Get Beach Ready Quick?
The Journal of the American Medical Association and the Department of Health and Human Services say that you should do at least 150 minutes a week of moderate-intensity aerobics. Or, you can do at least 75 minutes of vigorous-intensity aerobics per week. If you are trying to burn off some body fat, you should aim for at least 30 minutes of cardio five days per week.
What About Resistance Training?You should also do some strength training of each major muscle group at least twice a week. I recommend doing resistance training every other day.
What Equipment Will I Need for These At-Home Workouts?
Most of the at-home workouts on our list require no special equipment at all. You will use your body weight for resistance. However, you can use exercise bands or very light weights for a few of them. The boxing workout is one that you can add weights to, but make sure that you keep the dumbbells very light -- as in one or two pounds, max. If you want to add bands to some of the workouts, you will need two different types of them. First, you will need a mini band or a loop band. Loop bands look like giant rubber bands. The second type of band that you will need is called tubing. Tubing bands look like long pieces of rubber with handles on the ends.
The 10 at Home Workouts to Get You Beach ReadyIn no particular order, here are our favorite at-home workouts this summer. If you want to get ready for the beach fast, then you need to do these workouts. In a minute I'm going to tell you how to put them all together. But first, let's take a closer look at each routine.
1. MadFit 20-Minute Full-Body Workout
The first of our at-home workouts comes from MadFit. This is a short 20-minute workout that is ideal for beginners. It will give you some toning in your arms, legs, chest, back, glutes, and core. You won't need any equipment for this one. You don't even need shoes! This simple workout uses intervals of 30 seconds to one minute. It involves some light cardio at the beginning to get you warmed up, and then you move to the floor for strength training using just your body weight for resistance. The instructor is motivating in this workout, and she talks about the mind and muscle connection. Of the five types of essential exercises, the MadFit workout covers strength training and a little bit of balance work.
2. Leslie Sansone's Walk at Home
The next of our at-home workouts is all about the cardio. This 20-minute workout is low impact and good for beginners and honestly anyone at any fitness level. The beauty of this workout is that it burns fat. If you want to get an athletic, toned physique for the beach this summer, you have to burn off your excess body fat. You don't need any special equipment for this workout, just a little space in your living room. Leslie Sansone is highly motivating and keeps things fun and energetic. It might seem like walking would be boring, but she gives enough variety to walking in place that it stays fun and interesting. And on top of that, the music will keep you pumping in a really challenging workout. This short routine is excellent on its own, but you can also combine it with one of the strength training workouts. To get beach-ready quick, try doing this workout once in the morning and then repeat it at the end of your day. When it comes to our essential exercises, this workout will meet your aerobics requirements for the day.
3. MadFit 15-Minute Core Workout
Do you want to look great in your bikini this summer? Then you can't forget to work your core. The thing that we love about this intermediate routine is that it's quick and painless. Okay, well, maybe not totally painless, but it goes by so fast that you'll barely notice. Like the other at-home workouts that we've looked at so far, this one uses 30-second to one-minute intervals. And you won't need any equipment to do it. Of the essential types of exercise that you need to do every week, this workout meets the strength training and the core work requirements.
4. Self 30-MInute HIIT Workout
Self brings us our next at-home workout this summer. HIIT stands for high-intensity interval training. The thing I love about HIIT workouts is that they give you the best bang for your buck. You actually get both cardio and strength training in the same short routine. This workout uses 30-second intervals combined with 15-second recovery periods. The instructor puts the high-intensity segments together into circuits followed by a 45-second recovery. If you have any knee issues, then you will want to do the modifications of some of the intervals because this workout is pretty high impact. You don't need any special equipment for this 30-minute intermediate to advanced routine. One last thing to know about this workout is that it will give you your aerobics workout for the day, and it meets your strength training requirement, too.
5. Sydney Cummings' 30-Minute Butt and Thigh Burnout
Summer is the best time of year to work on a sexy butt and thighs. So I love this next workout. You will need an exercise band for this one. This workout is ideal for any fitness level. If you are a beginner, you can use a lighter band -- or you can do the whole routine without a band at all. Sydney Cummings takes you through this lower body workout using a ladder method. She starts each exercise with four reps on each side, and then she adds two reps to each set, working up a ladder. You will get plenty of strength training in this workout. You will also get a little balance work.
6. Dr. Oz's 5-Minute Balance Workout
So far we've worked on cardio and resistance training, but we haven't done much for balance. That's where Dr. Oz's workout comes in. This one only takes five short minutes, and it will help you to improve your balance. Not only will that help you with all of the other workouts, but it will also help you in your daily life. This workout with celebrity trainer Joel Harper is ideal for everyone, regardless of your fitness level. If you find that you're having a lot of trouble finding your balance, you can do these exercises near a wall or a chair that you can lightly touch whenever you need a balance check. You won't need any special equipment for this exercise. It's a good idea to do this routine barefoot.
7. PopSugar 30-Minute Boxing Workout
The next of our at home workouts is PopSugar's 30-minute boxing routine. This is a killer workout for your entire body, and it gives you cardio, strength training, balance work, and core training. Milan Costich does a great job walking you through all of the progressions and punches, first starting simple, and then adding more complex combinations. I love this workout because it touches on four of the five essential exercises, and it's incredible for toning your upper body. The PopSugar boxing workout is ideal for all fitness levels. But you should know that this is an intense workout. If you are advanced and used to working out at a high level, you can make this routine even harder by holding light hand weights. When I say light, remember that we're talking about one or two pounds at the most. Otherwise, you may injure yourself.
8. PopSugar 30-Minute Power Yoga Flow
Of all of the at-home workouts that you can do, yoga is the best for toning and flexibility. Now before you try to tell me that you can't do yoga because you're not flexible enough, let me tell you that if you're not flexible, you need yoga even more. Your flexibility will never increase if you don't work on stretching. Yoga is incredible for that. It's also excellent for balance. This workout is appropriate for all fitness levels. But be prepared, because this is a challenging routine. Power Yoga Flow is a faster version of yoga that will get your heart pumping and burn a lot of calories.
9. Tone It Up Band Workout
Most of the at-home workouts on our list don't require any special equipment. But this next routine by Tone It Up uses exercise tubing. This workout is excellent for all fitness levels, including beginners. However, if you find that the exercises are too challenging with the band, you can do all of the movements without the band, just using your body weight for resistance. You can make this workout tougher by using a stronger band. If you're short on time, this 10-minute routine is perfect for you. I like to do this one first thing in the morning before I eat breakfast. It starts the day off right, and it gives you overall body toning and core work. On the other hand, if time is not a problem for you, this is an excellent routine to do after you do a cardio workout. It only adds 10 minutes to your time, and it can double your workout for the day. Try doing this one after walking or HIIT workouts.
10. PopSugar 30-Minute Tabata Workout
Of all of the at-home workouts that we looked at today, the Tabata workout is my favorite. Tabata is a form of HIIT, or high-intensity interval training. But it uses very short intervals. Tabata routines do 20 seconds of hard work followed by 10 seconds of rest and recovery. The best thing about the Tabata workout is that it gives you all of the cardio, core work, and strength training that you need in one short routine. It's super tough, but the rest periods will keep you going. This workout is appropriate for all fitness levels, including beginners, but it is very challenging. Fortunately, the instructor is hugely motivating and entertaining. Another great thing about it is that it requires no special equipment.