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The heavy downpour sometimes won’t allow you to go for your favourite run outside. Let’s find out what you could do to keep the body in motion on such drenched days!

You love to run outdoors, ride your bike or jog in the park, but today it’s raining. You shouldn’t let a little rain spoil your day and interrupt your regular fitness routine. You can work out indoors at home to stay on track to reach your weight-loss and fitness goals. You can do body-weight exercises or aerobic and stretching exercises without getting wet. Exercise for 30 minutes every day to get fit and stay fit.

The heavy downpour sometimes won’t allow you to go for your favourite run outside. Let’s find out what you could do to keep the body in motion on such drenched days…

Jumping Rope

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Grab a jump rope and get a good cardiovascular workout. Jump rope for 20 to 30 minutes to increase your heart rate and burn fat. Your muscles will also get a good workout. Interval jumping can help spice up your workout if you get bored doing the same jump for 30 minutes. Jump as fast as you can for two minutes then jump slowly for one minute. You can also try one or more ways to jump or swing the role.

For instance, you can jump on one leg or alternating legs. If you are jumping at a moderate rate, it will help you shed 10 to 16 calories a minute. In order to boost yourself, play  your favorite music and jump to the rhythm of the song. Along with the rest of the body, jumping rope is  also great for working the arms and legs along with the rest of the body.

Body-Weight Workouts

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You don’t need equipment or sunny weather to do body-weight exercises. You can tone and strengthen every part of your body using your weight and the force of gravity for resistance. Squats and lunges strengthen your legs, buttocks, abs and back muscles. Pushups strengthen your abs, chest and arms. Crunches will give your abdominal muscles a good workout. Try to do eight to 10 repetitions of each exercise. Rest for no more than 30 seconds between each exercise to keep your heart rate up and burn some fat while you strengthen your muscles.

Integrate Core training

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A strong core prevents lower back pain and improves coordination between the upper and lower body during running. Try a combination of the following exercises for 30 seconds or more for each – side planks, planks, rotational crunches and flutter kicks.

Yoga and Pilates

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Yoga and Pilates are a good way to exercise indoors when it’s raining. Try some easy-to-do beginner moves if you have never tried yoga or Pilates before. Don’t try the complicated moves unless you have been instructed in the proper form. Easy yoga moves, such as the Camel, Bridge Party and Downward Facing Dog, stretch and strengthen your muscles. The controlled breathing and core-building poses of Pilates also help to improve your posture and endurance.

Stretching

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Stretching your body improves joint and muscle flexibility and improves the range of motion of your arms and legs. Stretching your muscles increases the blood flow to your muscles and prepares them for more strenuous exercise. Stretching before and after a workout also helps to reduce your risk of injury during exercise and alleviate muscle soreness after your workout. Remember to stretch all of your major muscle groups and both sides of your body.

You can also try :-

Balance exercises

When stuck at home you can do single-legged deadlifts, heel-toe walk or vrikshasana. Even slowly walking back and forth inside the house with your eyes closed can become a challenging move for balance.

Static stretching

This can improve stride length for runners. Hold each stretch for 30 seconds and repeat three times focusing on the calves, front thigh, hip, pectorals (chest, lats) and biceps.

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