Monday, February 6

6 alternatives to exercise at home if it’s raining and you want to get in shape

There are no excuses, being in shape requires a good diet and physical exercise. And the rain, no matter how annoying it may seem, is not valid as a justification for not practicing sports. We bring you six alternatives to do at home these rainy days.

Exercise. Many people are allergic to this word, be men either woman. But we have to keep in mind that both going to the gym or playing sports in a park is by far one of the best things you can do in life. Having a routine that involves moving and eating well translates into health.

These days it is raining, it is true that it is more lazy to leave the house and comply with our established routine. It is true that if you train in a gym you have less excuse, but if you are one of those who does exercise outdoors, there you do have a problem.

For all of you, whatever your sport, we have a series of alternatives (for both men and women) to train at home in case the deluge does not allow you to leave your home. Let’s go there:

Climbing stairs

Climbing stairs is one of the most effective cardio exercises you can do indoors, as this really gives your legs a good workout and leaves you breathless if you go up and down the stairs at a good pace.

This will help you burn a lot of calories in a short amount of time, so it’s a great way to lose weight, or at least keep it off. If you don’t live in a multi-storey house, you can simply use the stairs in your apartment block, for example.

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Run jump

If you want to sweat inside your house and do a good cardiovascular exercise, you can run or do jumps (with the rope they are also valid). If you have some plot of land at home, the ideal is to run, but many people live in an apartment.

For those who have little space, the ideal is to jump in static or use the rope. In both situations try to put a mat on your feet and wear shoes that cushion well. First for your knees, and second for the neighbors below.


If more than staying in shape you are interested in strengthening your muscles and toning your chest and arms, there are certain exercises that you can do at home without having to get wet on the way to the gym.

The most famous exercise in the world is, of course, the push-up: this is effective and ideal for strengthening the chest and arms (specifically the triceps). The bad thing is that you need a previous physical form to do it well.


If you want to strengthen your core and try to reveal your abdominal muscles, then squats and sit-ups are the exercises that you are most interested in next to the jump rope.

Crunches can be done anywhere. You just have to make sure you do enough cardio to lower your body fat because otherwise your abs will be hidden by a layer of fat no matter how many sit-ups or squats you do.

Tricep push-ups or dips

We’ve already mentioned that the pushup is a great exercise to do if you want to build your triceps, but another good exercise for your triceps is the tricep dip.

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These can be done between two strong kitchen chairs or between two work surfaces, for example, but you can also do them at the end of your bed, resting your hands well on the mattress, which is much safer.


The squat is one of the most complete exercises you can do because it involves a very large muscle group, it is demanding, it makes you burn calories and helps you build muscle mass. In fact, they will strengthen your entire body if done correctly.

The best way to do them is with dumbbells or barbells, but you can also do them at home without weights (or with a backpack you have at home to which you can add books or other household items). This exercise is very complete and you can customize it as much as you want.

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