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Top 7 Indoor Workouts To Try This Monsoon

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    Monsoons are beautiful, but they surely dampen our outdoor workout plans. If you are struggling to stick to your exercise routine, you need not worry. This article takes you through seven effective home workouts along with some tips to keep you fit during the monsoon. Read on to find out more.

    Monsoon Pre-Workout Tips



    All that we want to do when it is raining outside is stay warm and cosy. It leaves us with no motivation for any physical activity. Here are some pre-workout tips to activate your exercise mode:

    • Change into your workout clothes. It is easy and comfortable to do home exercises in pyjamas, but wearing your workout clothes and shoes will provide the stimulation. It will also you help maintain the discipline of a fitness regimen.
    • Create a health journal and track your fitness journey. Make a note of your body weight, measurements, food intake, and exercise plan. Write down your workout timings. As you see your progress over time, it will inspire you to continue exercising.
    • You can also use a fitness app to track your progress. There are plenty of mobile apps available and come with features and will stop you from slacking off.
    • Find a workout buddy. You can work out individually and update each other or work out together, virtually. You can also track each other’s progress through fitness apps and motivate each other to keep going.
    • Make a workout playlist in advance. It sets the mood and helps you get into active mode.
    • Lastly, do not give up if you miss a day. Begin the next day afresh. Losing one day is better than having no fitness regimen altogether.

    Must Read: Importance of A Pre Workout Meal Plan For Weight Loss

    7 Best Indoor Workouts For Monsoon



    Now that you are all ready and motivated to exercise, the following are the top seven indoor workouts to try out during the monsoon. The list includes a mix of aerobic and anaerobic exercises, which are also beginner-friendly. If you are a pro, increase the intensity of these exercises and you are good to go!

    • Jumping Rope Workout Or Skipping:

      One easy and effective way to kick-start your workout routine is with a jump rope. Engaging the hands, legs, and the core, jumping rope or skipping is a full-body workout. Experts recommend five minutes of skipping for beginners. You can increase the number of sets over time and take it up to four sets of five minutes each. Make sure to take a 30-second interval between each set.

    • Stair Steppers:

      Stair stepping or stair climbing is a good indoor workout option. This cardio exercise will help you tone your legs while strengthening your thigh and calf muscles. You can run/climb up and down a flight of stairs a set number of times depending on your energy level and steadily increase it. Make sure that your back is in an upright position to avoid injuries.

    • Burpees:

      A healthy exercise routine should include cardiovascular and weight training exercises. Burpees, which many fitness enthusiasts swear by, are perfect for strengthening the muscles in your arms, chest, abs, and hamstrings with your body weight.
      A five-step guide to burpees – hold a squat position, do a squat thrust, then a push-up, followed by a frog jump, and then back to the original position with a jump squat.

    • Planks:

      It is another great way to strengthen your arms. In the beginning, hold the position for 30 seconds and slowly prolong up to 120 seconds. The goal is to increase your heart rate and maintain it during each repetition.

    • Squats:

      This is a compound exercise, which means it engages different muscles and hence has multiple benefits. Make sure that you maintain the correct form when doing a squat. First, bend your knees slightly and keep your back upright. Also, inhale with every squat and exhale when you stand back up. Gradually try out variations like dumbbell squats and sumo squats.

    • Walking Lunges:

      Another lower-body exercise to strengthen your quads, thighs, glutes, and hamstrings. Lunges help increase muscle mass on your legs, reduce extra fat, and build strength. Make sure that you align your spinal posture throughout the workout.

    • Push-ups:

      These are a great way to work your upper body. You can start with three sets, 10 push-ups per set with a 30-second interval. The mantra is to have enough time between each set so that your muscles have adequate rest. A push-up is an aerobic exercise, which means it utilises maximum effort for a short while, unlike a cardio exercise. It is beneficial if you are pushing through an exercise plateau and want to meet a new goal.

    Must Read: Beginner’s Workout Guide For Weight Loss In A Week!

    Post-Workout Tips

    Once your workout is complete, take some time to cool down your body. Breathing exercises following a workout session have long-term physical and mental health benefits. Deep breathing helps reduce the stress hormone – cortisol. Stretch to relax your muscles. Make sure to hydrate yourself and have a healthy snack within 45 mins of the workout to replenish your energy reserve.


    Working out during the monsoon can be challenging. These seven effective exercises will help you get back on track or keep you going, depending on where you are in your fitness journey. You can set small goals and aim to be consistent. Make sure that you eat healthy for visible results. Experts recommend that 150-200 minutes/week or medium-intensity physical activity five days a week helps maintain good health and prevent weight gain.

    Remember, it is advisable to train under the supervision of a professional fitness trainer and follow a diet chart recommended by a certified nutritionist to achieve the best weight loss results safely and healthily. Visit your nearest Oliva Clinic to enjoy customized weight loss solutions from leading industry experts today!

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    About The Author

    Kushneet Kukreja

    Kushneet Kukreja

    A postgraduate in Biotechnology from Kingston University and an ISSA Certified Specialist in Fitness & Nutrition, Kushneet Kukreja is a passionate writer who works in close association with the dermatologists at our head office to generate valuable and scientifically accurate content for our blog.

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