Search Results for: workout

June 27, 2022 By GOQii Leave a Comment

Quick Indoor Workout To Keep You Active!

With the onset of monsoon, it might be impossible to hit the gym or venture outdoors to get your daily active fix. While most of us don’t have a mini gym set up at home, what do we do?

We’ve got the perfect solution to help you raise your heartbeat, aid fat loss and keep you active indoors! You don’t need any equipment and we’re sure this quick indoor workout will help you sweat and get the burn you need!

You already know what HIIT is and the benefits it provides. Now is the time to try it out! We have shared 3 levels below, namely Beginner, Intermediate and Advanced. Choose the quick indoor workout that best suits you!

1. Beginner

20 sec Jumping Jacks
20 sec Marching
20 sec Spot Jogging
20 sec Wide Squat
20 sec Jumping Jacks

This is one set. Do 3-4 sets and rest up to 1 minute after each set.

2. Intermediate

20 sec Jumping Jacks
20 sec Plank
20 sec Jumping Jacks
20 sec Plank
20 sec High knees (spot running with knees at waist height)
20 sec Plank
20 sec Climbers
20 sec Plank
20 sec Climbers

This is one set. Do 2-3 sets and rest up to 2 minutes after each set

3. Advanced

20 sec Jump Squats
20 sec Punching
20 sec Jump Squats
20 sec Burpees
20 sec Plank crunches
20 sec Burpees
20 sec High knees (spot running with knees at waist height)
20 sec Punches
20 sec High knees

This is one set. Do 2-3 sets and rest up to 2 minutes after each set.

Here you go! We hope this quick indoor workout helps you make the monsoons a healthier and more active affair. Always begin a workout routine after consulting your physician or under the supervision of your fitness expert to avoid injuries.

To get proper guidance from an expert in real-time, join our online GOQii Pro classes within the GOQii App where a GOQii Coach will guide you on proper form and posture while motivating you to push past your limits!

Was this article helpful? Let us know in the comments below!

Get Active and #BeTheForce!

May 23, 2022 By Asmita Maredia 4 Comments

At Your Desk for 6 Hours? Try These Office Workout Options

Most individuals who work desk jobs are stuck in front of their computers for 6 hours or more on a daily basis. If you don’t believe us, ask yourself some simple questions:

Out of 24 hours in a day, how many hours do I sit?
Do I feel any back or muscle pain during or at the end of the day?
Do I feel a strain in my eyes or around my forehead area?

If your answer is yes to any of the above questions, it’s time to start with some basic office workout options which will help you remain active throughout the day. It doesn’t matter if you hit the gym in the morning for an hour, when you sit in front of a computer or TV, in a car or in a meeting, you’re not moving! This will increase your risk of obesity, heart disease, etc. Continuously sitting is bad for your health!

Workouts You Can Do At Work

1. Walk: Keep an alarm for every 45 min and get up from your seat to take a 3-4 min break. You can walk till the dispenser to drink water or go to printer to get a print. Take a bio-break or just take a round in the lobby. The idea is to walk!

2. Neck Stretch: Tilt you head to the right so you feel the stretch on the left. Hold for 5 seconds. Similarly, do it on left side, front and back. Repeat this 2 times.

3. Head Rotation: Slowly rotate your head in clock wise and anti-clock wise 5 times.

4. Shoulder Shrug: Raise your shoulder to the max, take them back, squeeze gradually and relax.

5. Arms:

Sit or stand straight and place one arm across your body. Keep your arm parallel to the ground and pull your elbow towards your body.
Stand with one hand behind your neck and elbow pointing upwards, then use your other hand to pull your elbow behind.

6. Wrist/Hands:

Roll your wrist 10 times clockwise and anti-clockwise. If possible every hour or while taking on phone.
Extend fingers as far as possible and hold for 5 sec, then make a fist as tight as possible and hold for 5 sec. Repeat 5 times.

7. Back:

Place your hands on the edge of your desk and slowly push your chair back until your head is between your arms and you are looking at the floor. Feel the stretch and slowly return to normal. (Repeat 5 times)
Stand straight, raise your arms up to the ceiling, alternately extend 1 arm up to the ceiling.
Stand straight, lock your hands and extend them towards the ceiling by turning your palms upward. Slowly pull yourself back. (Repeat 5 times)

8. Legs:

While sitting on the chair, straighten each leg one at a time, gradually lower it, stop halfway and hold for a few seconds. Repeat with the other leg (Do this 5 times with each leg).
Stretch the front of your thigh by standing straight. Place one hand on the chair or desk for support, grab one of your ankles and bring it upwards to your buttocks. Remember to be in an upright position, keeping your back straight and knees parallel to each other. Hold for 10 seconds and relax. Repeat with other leg. (Repeat 5 times for each leg).
Place one feet on another chair or desk and bend forward until you feel the stretch in the back of your leg. If possible try to touch your feet. Flex your foot and then point it. Hold it for a few seconds and repeat with the other leg. (Repeat 5 times each leg).

More Office Workout Tips To Keep You Active!

Take stairs instead of the elevator – 2 at a time to maximize the burn!
Have a good posture as you work at your desk.
Sitting on an exercise ball will help your posture more.
Park away from your workplace so you have to walk farther.
When you can – stand rather than sit and walk rather than stand.

The above stretching guide is to reduce muscular stress and aches. Try doing as much as possible to get healthier. If you feel any unbearable pain while exercising, stop and seek professional help.

If you really want to get active, you can read about these Lunchtime Workouts. You can also opt to workout with an expert on GOQii PRO within the GOQii App. For a customized solution tailored to your health goals, you can speak to a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

We hope this article on Office Workouts helps you. Do leave your thoughts in the comments below.

#BeTheForce

April 18, 2022 By Mrinali Dwivedi 4 Comments

Pre & Post Workout Shots You Can Try At Home

Whether you’re working out indoors or outdoors, hydration is imperative throughout a workout and especially before and after! Since you’ve been working out at home all this while, here’s how you can improve your hydration game to the optimum benefits on your performance and outcomes of exercising with these pre & post workout shots!

Pre & Post Workout Shots For Home!

1. Shot of Beetroot Juice for Pre Workout
Beetroot Juice is a supplement with a high nitrate content, that is said to improve physical performance secondary to nitric oxide, which is a component of human blood that helps dilate your blood vessels and aid faster blood circulation, as to provide greater oxygen supply. Supplementation or dietary ingestion of nitrates is known to reduce oxygen requirements during exercise and reduce VO2 max (which indicates better stamina). In measures of time taken to reach exhaustion, beetroot juice showed an association with a fatigue delay effect and exercise performance enhancement.

A short term supplementation with beetroot juice may reduce VO2, giving an ergogenic effect, at less than or equal to VO2 max intensity that makes it possible to enable increased time-to-exhaustion. In addition to improving efficiency and performance, chronic supplementation with beetroot juice may improve cardiorespiratory performance as well. Consumption of Beetroot juice should be initiated in a period of 90 minutes before athletic effort, since the peak value of nitrates occurs within 2-3 hour after ingestion. At least 6-8 mmol of nitrate i.e. juice of 5 medium sized beetroots intake is required to observe an improvement in athletic performance.

2. Shot of Amla Juice for Post Workout
Amla Juice is a reservoir of Vitamin C and essential electrolytes that are of utmost importance for post workout recovery. Post workout is an immunocompromised state where the body is concentrating more on muscle recovery and storage. This makes it imperative to supplement with immune boosting nutrients and electrolytes that may be lost due to sweating, right after a workout session.

Supplementing with amla juice has shown to reduce infection rate in athletes and heavy working out individuals. It also lowers down duration of muscle soreness significantly, which aids early mitigation of muscle cramps. Vitamin C being an antioxidant, reduces inflammation in the body, which is a common after effect of exercising. Chronic supplementation with amla juice is shown to build stronger immunity and improve gut health as well as strengthening the respiratory system.

Intake of amla juice should be initiated within 20 minutes of finishing physical activity as that is when the recovery and restorative activities of the body begin. Juice of 4 medium sized amlas ensures the supply of adequate amounts of Vitamin C and electrolytes.

We hope these pre & post workout shots help you get the most out of your exercises! Do let us know your experience in the comments below. For more on workout out and fitness, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

To get these tips directly from your GOQii Coach, subscribe for personalized health coaching now: https://goqiiapp.page.link/bsr

#BeTheForce

April 11, 2022 By GOQii Leave a Comment

Lunchtime Workouts to Stay Fit Anywhere!

It is easy to fall prey to a sedentary lifestyle especially with a hectic schedule that revolves around work, home and stress. Somewhere, a healthy life and fitness has taken a backseat for most people. But, most people forget that staying fit and active is a mantra to being more productive at work! There may be many constraints that might prevent you from working out but there’s always a solution. We call it the Lunchtime Workouts!

These workouts can be done anywhere, including your office. They are easy and can be wrapped up within 15-20mins flat! Remember that it is recommended to aim for 2 and a half hours of moderate aerobic exercise weekly, and strength training exercises at least twice a week.

Try These Lunchtime Workouts

Warm up with rotations of the hand and legs. End it with a cool down like stretching
4 min Tabata Workout: To get the best out of this workout, perform the following in the same order:
- Jumping Jacks – 20 seconds
- Rest – 10 seconds
- Squats – 20 seconds
- Rest – 10 seconds
- Lunges – 20 seconds
- Rest – 10 seconds
- Push ups – 20 seconds
- Rest – 10 seconds
- Repeat once more in the same order
Resistance and Stretching: Stretching can help you increase your blood circulation and bring flexibility to your body. It is also a great stress-busting method and it can ease lower back pain.
Yoga and Meditation: Yoga relieves stress and tension, helps you take a break from daily routine and makes your day more energetic! Deep breathing directly recharges your entire body!

With so many options to choose from which are way below 20 minutes, you can move away from your desk for a little while and work towards a healthy lifestyle.

To read more on workouts and fitness, check out Healthy Reads. You can also begin working out by joining a GOQii Pro class where you will get one on one guidance in real time by an expert. Just download the GOQii App and book your class now.

#BeTheForce