’Tis the season to eat, drink and be merry, but that doesn’t mean your fitness regime needs to take a backseat. Keep the heart rate up and the waistline down with home workouts that can be easily worked into your Christmas schedule, no matter how jam-packed it is. From walking lunges and dumbbell squats to pool-based exercises, you can do these full-body workouts at home – or anywhere – no equipment necessary.
Boost your burn with these quick and effective home workouts!
U.P. Fitness
Cardio isn’t the only way to blast calories! “Integrating weights into your home or gym workout can increase your calorie burn while building lean muscle at the same time,” says NATALIE KUAN, senior trainer at U.P. In fact, one of the most effective ways to torch calories and fat is to perform exercises that work multiple muscle groups at once, while getting your heart rate up. It’s this weight-based, high-intensity training method that has U.P.’s clients burning fat long after they leave the personal training gym.
Here, Natalie shares how you can take those lunges and squats to the next level for an even better full-body home workout this month, and beyond.
Home Workout Exercise 1: Dumbbell Goblet Squat
Squats are a great addition to your home workout and will strengthen and tone your glutes, calves, core – most of your lower body, really. Step up your usual squat by holding a dumbbell or kettle bell (or even a full water bottle if that’s all you’ve got!); you’ll enhance your calorie burn and work your arm muscles, all at once.
- Hold a dumbbell vertically, gripping it with both hands underneath the top of the weight; legs should be shoulder-width apart.
- Holding the dumbbell close to your chest with your elbows pointing down, lower your body into a squat position. Allow your elbows to brush the inside of your knees, stopping when they touch. The deeper you squat, the more glute activation you’ll get.
- Push up to starting position – that’s one rep!
Aim for three sets of 10 to 12 reps.
Home Workout Exercise 2: Dumbbell Walking Lunges
Walking lunges already work your core, quads, hips, hamstrings and glutes. So, adding weights will only push your body harder – thus, burning more calories!
- Start with two dumbbells by your side (start light and build your way up).
- Standing straight with your feet close together, take a step forward and bring your knee into a 90-degree angle lunge. Meanwhile, keep your arms straight with dumbbells at your side.
- Push off and return to your starting position. That’s one rep!
- Perform the same movement with the other leg and keep alternating. Aim for three sets total for the walking lunges, with 10 to 12 reps on each leg.
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6536 8649 | upfitness.com.sg
The Ripple Club
Looking for a high-intensity, low-impact home workouts and that are gentle on your joints and will make your heart pound? Invigorating pool workout exercises could be the answer, according to ALICIA DEDIGAMA, co-founder of The Ripple Club.
“Aquatic training is a fantastic way to elevate your heart rate without the associated pain that often accompanies high-impact exercises,” she says. “These movements use the natural resistance of water and are ideal if you’re dealing with knee or back discomfort, or have been avoiding exercise because you can’t jump or run on land.”
Here, Alicia shares two exercises that you give you a full-body workout in your pool at home or hotel– with the added bonus that they’re fun to do and safe for all body types and fitness levels!
Pool Workout Exercise 1: Tuck Jumps
Tuck jumps engage many of the muscles in your body, including your abs and quads, and are a great home workout:
- Stand on the pool floor with feet hip-width apart.
- Jump up and bring your knees to the chest, making yourself into a ball.
- Land with both feet on the pool floor as softly as possible and repeat.
Pool Workout Exercise 2: High Knee Run
These pool workout exercises will strengthen the muscles in your core and lower body for a fabulous home workout:
- Standing on the pool floor, run and bring each knee as close as possible to the water surface.
- Keep your arms moving like if you were running on land.
- Go fast for an extra boost! Perform each movement for 45 seconds with a 15-second recovery period in between. Aim for up to 3 sets of this exercise in your pool at home – it’s the perfect workout for Singapore’s climate.
Want to unlock the amazing physical and mental health benefits of aquatic full-body exercises and workouts in the comfort of your home or condo pool? Download TRC Virtual, The Ripple Club’s virtual fitness app, on the Apple or Google Play store.
Prefer to join a group class? Their coaches operate at six locations across Singapore, all with luxury facilities. Go ahead and dip your toe in!
9698 9202 | hello@therippleclub.fit | therippleclub.fit
Keen for More? Try these additional workouts from U.P. Fitness
Home Workout Exercise 1: Split Squat
This exercise works the quads, hamstrings and glutes, and helps with core and hip stability. Aim to do three sets of 12 to 15 reps on each side. Tip: Maintain good posture by keeping the chest up and shoulder blades retracted.
- Stand in a staggered position with the front foot flat on the ground and the rear foot with your heel elevated throughout the whole movement. Meanwhile, ensure both feet are pointing forward.
- Lower your hips with both knees flexing as you descend.
- From this position, drive the body up keeping the front foot flat and the heel of the rear foot elevated.
Home Workout Exercise 2: Bench Dips
This move builds upper body strength, working the shoulders, upper back, triceps and pecs. Shoot for three sets of 12 to 15 reps. Tip: If you don’t have a weights bench, try using a stable chair or stepstool, or another steady, raised surface.
- Position arms about shoulder-width apart with your heels on the ground and toes pointing up (you can make it easier by placing your entire foot on the ground).
- Keep shoulder blades retracted as you lower yourself down, bending your elbow up to a 90-degree angle.
- Lift your body by straightening the arms back up, while keeping your legs straight.
Home Workout Exercise 3: Push-ups
This exercise strengthens the upper body, using the shoulders, triceps, pecs and core.
- Place hands slightly wider than shoulder-width apart, above your rib cage. Knees should be on the floor with your body leaning forward (take your knees off the ground to increase the difficulty level!).
- Keeping your core tight, lower your body until the chest almost touches the ground.
- At the lowest position, press up keeping the body straight until the arms are straightened.
Home Workout Exercise 4: Plank
This core-stabilising exercise, which helps improve posture and balance, works the abs, glutes, hamstrings, shoulders and back. Try doing three one-minute sets.
- Place forearms on the ground with thumbs facing up (make sure elbows are under shoulders). Create a “V shape with your forearms by placing your fists in front of the face, and elbows flaring outwards.
- Brace the core tight, flex the glutes and keep your whole body in a straight line from head to feet. Try to stay in position for one minute before resting and repeating.
Home Workout Exercise 5: Mountain climbers
This cardio exercise burns fat while working the entire body. Do three sets of 20 to 30 reps. Tip: Maintain a streamlined body position at all times.
- After getting into a push-up position, drive one knee toward your chest, keeping arms straight throughout the movement.
- Then, alternate by driving the forward leg back to its original position and concurrently bring the rear leg forward.
This article on recommended home workouts first appeared in the December 2023 edition of Expat Living. You can purchase the latest issue or subscribe so you never miss a copy!
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