工作项目。旁观演出。虚拟快乐时光。有时，即使您的装备凝视着您的脸，也是您的待办事项清单上的最后一个优先事项。我们懂了.The good news is a workout doesn’t have to be lengthy to be effective. And, a single workout can have significant positive effects on mood and cognitive function. For instance, a20-minute HIIT workouthelps get more oxygen to your brain, boosts creativity, and releases endorphins. And whodoesn’tneed a lift right now?
So, whether you’reworking from homeor pushing aside furniture in a hotel room, here are some ways to get your heart rate up when you can’t get to a gym.
Small space? Stream this.
While at-home fitness equipment is nothing new (I can still hear the swishing of my dad’sNordicTrack Skiercirca the early 90’s), livestream workouts have only recently gone mainstream. Indeed, the timing couldn’t be better. With many of us making at-home workouts a part of our daily routine, fitness brands are offering free or low-cost trials to try their streaming services. Not sure where to start? Here are six that will help youbreak a sweat.
Peloton
Peloton workouts aren’t just designed for a stationary bike anymore. Members can choose from a variety of workouts, including running, bootcamp, yoga, and more. Peloton also partners with select hotels to provide in-room bikes to guests during their stay—an ideal scenario for the space- and time-crunched business traveler.
成本:Right now you can sign up for afree 90-day trialof Peloton Digital. After the intro period, access to the app costs $13/month. Or, if you want to make the investment in a Peloton bike, it retails for $2,245, plus an All-Access membership for $39/month.
CITYROW
It’s hard to beat the total body workoutCITYROWindoor rowing classes provide. If you can’t get to a studio (or haven’t splurged for an at-home rower yet), we have good news: CITYROW trainers are currently sharing daily equipment-free, at-home workouts to theirInstagram.
成本:Workouts posted to IG are free.CITYROW GOmembership costs $22.42/month plus $1,395.00 for your own WaterRower.
Orangetheory Fitness
Miss earning your Splat points? Same. Thankfully, Orangetheory is sharing a modified version of their studio workouts each day. Most of the exercises rely solely on body weight or incorporate household items that can act as your weights.
成本:Free. You can stream the videos via the Orangetheory app ortheir website.
Exhale On Demand
Looking to slow things down? Exhale On Demand offers classes like gentle yoga, meditation, and mindful barre. New videos arrive each week.
成本:Free 30-day trial. Then it’s $20/month or $200/year.
ClassPass
流行的锻炼应用程序，可让您从工作室弹跳到工作室，现在具有直播和按需选项。只需下载ClassPass应用程序即可开始。
成本:On-demand classes are free. Livestream classprices varybased on the number of credits needed.
调整一下
The调整一下app offers at-home workouts, ranging from 10 to 40 minute videos. Download the app to access unlimited, on-demand workouts in yoga, weight training, HIIT, cardio, barre, boxing, kettlebell, strength, and more.
成本:Free classes until April 22, 2020. Monthly membership starts at $12.99.
Build a workout that works for you
Prefer tocreate your own workout? Done! Push the furniture aside and bust out a circuit of body weight exercises, such as squats, burpees, hip bridges, standing lunges, side lunges, planks, side planks, bird dogs, jumping jacks, or knee-ups.
Tabata-style workouts are great for small spaces. If your smartphone has a timer feature, set it to 20 seconds for an exercise and 10 seconds for rest. Repeat for the circuit.
Have mini-bands on hand? Even better. Adding resistance to any of the above exercises just upped the ante.
Remember to stretch
Post-workout, be sure to spend some time stretching. From a seated position, try a variety of stretches, like ankle and wrist rolls, a hands-over-head stretch, head rolls, and shoulder rolls. You can also engage your core with seated twists. You can also relieve tension and aches with a seated neck stretch.
Stretching is especially important for those of us who spend most of the day sitting at a desk.So to start, stand up. Even if you haven’t managed to exercise today, thesestretches and exercisescan help alleviate some of the stress hours of sitting can cause your body:
- Hamstring and back stretch:膝盖略微弯曲，脚部臀部宽度，臀部的双脚直立站立。随着您的核心互动，从臀部向前弯曲，使背部/脊柱直至感觉到腿筋绷紧，并保持三秒钟。慢慢移动并重复几次。
- Squats:站立高，核心互动，脚部臀部宽度。将手放在臀部或直接在您面前。从臀部铰接，坐回蹲下。膝盖应与您的脚趾保持一致。站起来。重复此动作10-15次。
- 小牛加薪：Stand up straight with your core engaged and feet hip-width apart. Place your hands on your hips or straight out in front of you. Raise your heels and stand on the balls of your feet, pause for five seconds, then lower your heels back down. Repeat 10-15 times.
- Shoulder stretch:Grasp your hands behind your back, stand up straight. Pull your hands down while opening up your chest, feeling the shoulder and chest stretch.
Still not feeling motivated? A number of studies show that adults who exercise have greater brain volume in the areas of reasoning and executive functioning. Exercise also supports brain health as we age. So whilesqueezing in a 20-minute workoutin between calls—on your living room floor—might not seem like much, the work you put in now will benefit you in the long run.
