Indoor Exercises that Will Keep you in shape

In this article, we'll look at Indoor exercises that will keep you in shape.

Health Fact

Did you know that exercise is part of a process to optimal health? Yes, that's true. Many people know that exercise is a means to getting in shape, but not many realize that to be in form also means to be in mental and physical wellness.

What does it mean to be in shape?

One of the major goals of everyone is to be in shape. I mean, who wouldn't want to? The idea of having a good body statue intrigues everyone. But to be in shape does not only contribute to a good physique alone. It also has a lot to do with your emotional and physical wellness.

To be in shape is to be in a good physical and health condition. Many factors contribute to achieving this, including food, lifestyle, exercise, and more. The latter of this is what we are discussing in this blog.

Recommended Physical Activities

ICYDK recommends that adults get 300 minutes of physical activity per week for optimal health. CDC recommends that adults should involve in some physical exercise at least two days a week.

shape challenge

The Challenges to being in Shape

OnePoll conducted a survey in 2019 that shows that 6 in 10 Americans hoped to get in shape that year. With the number of people aiming to get in shape, it is surprising that only 23% of Americas meet the minimum fitness activity guidelines, according to the National Health Reports by CDC.


The Barriers to getting in shape

OnePoll conducted a fitness survey in association with Freeletics. The aim was to discover the most significant barriers preventing Americans from engaging in fitness exercise. There were so many barriers learned from the poll, but the biggest was "not having time," which took the crown of first place, with 42% admitting that time is the barrier that prevents them from exercising.


The SolutionIndoor Exercise

The importance of exercising cannot be overemphasized. So even if you don't have time, you need to create one. Or better still, you need to change methods, which is where indoor exercise comes in. This blog is dedicated to helping you get all the indoor training to keep you in shape.

We also have indoor exercise kits and equipment that you can purchase HERE.

Also, you can check our other post on "Indoor Exercise You can Practice at Home or Office" (Put hyperlinks to our previous blog posts.)

In the meantime, we will be informing you of some Indoor exercises that will keep you in shape.

Exercises to Get In Shape

  • Squats


Muscles Worked: Hamstrings, Glutes, Quadriceps

Squats exercise the most significant muscles. It is a very effective way to burn calories and improve strength.

How to perform Squats

  1. Stand upright with your feet a bit wilder than shoulder-width apart. Brace your core and hold your chest up.
  2. Keep your chin tucked, and bend your knees as if you want to sit on a chair.
  3. Drop down and make sure your thighs are parallel to the ground. Keep the weight of your body in your heels.
  4. Return to an upright position
  5. Complete as many reps as you can with your body weight. As you progress, you can add extra weight.


  • Kettlebell Swing

Kettlebell Swing

Muscles Worked: Hamstrings, Hips, Abs, Lats, Shoulders, Glutes

Equipment Needed: Light Kettlebell

The kettlebell swing is a perfect exercise for cardiovascular and endurance fitness. It is a very effective exercise to burn calories.

How to Perform Kettlebell Swing

  1. Stand with your knees slightly bent and your feet shoulder-width apart. Hold the kettlebells in your hands. Keep your core tight, shoulder blades back and down, and your chest up and out.
  1. Keep your neck and back straight and bend at the hips. Allow the kettlebell to go between and behind your legs.
  2. As you begin to swing the kettlebell up, extend your hips and squeeze your glutes. Don't allow the kettlebell to go further than your chin
  3. Bend your knees and hips slightly as you allow the weight to come back behind and between your legs. Don't let the weight hit your butt.


  • Push Up

Pushup at home

Push-up is a fundamental exercise for building strength. It improves your upper body strength and works many muscles.

Muscles worked: anterior deltoid, pectoralis major, triceps

  1. Position yourself like you want to do a plank. Take your feet close to each other but spread your wilder than shoulder-width
  2. Begin to lower your body by bending your elbow, and allow your arms to reach an angle of 90 degree
  3. Push yourself back up until you attain the position you started
  4. Complete as many reps as you can.
  • Burpees

Burpees moves

Muscles Worked: Hamstrings, deltoids, pectoralis, triceps, abs, calves, glutes.

Burpees improve strength, muscular endurance, and cardiovascular.

  1. Stand upright with arms down your sides, and feet apart.
  2. Squat down
  3. Push your legs back up as you reach the ground. Don't let your hip sag, and ensure you are in a plank position. Then drop your chest in a pushup. Then return to the plank position
  4. Jump your legs back to your palms
  5. Get your feet close to your hands, and land them outside your hands if you can
  6. Bring your arms above your head as you stand to your feet.
  • Plank

Plank at home

Muscle Worked: core muscle, upper body, lower body

How to Perform Plank

  1. Plant your hands slightly wide apart.
  2. From the top of your head to your feet, keep your body in a straight line
  3. Tuck your chin, and tighten your core with your gaze fixed on the floor
  4. Remain in that position for as long as you can.



These indoor exercises would take time to reflect on your physique, so you must be patient. However, you will begin to witness an immediate impact on your mental and physical wellness.

Also, you can get Indoor exercise equipment from our website by clicking HERE

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