As we’ve entered the second year of Covid-19 pandemic and now with the more serious Delta variant, life has yet to return to normal. This lockdown period aimed at restricting movement has meant that people are less active which over a prolonged period can take a toll on physical and mental well-being.
Research have pointed to the benefits of regular exercise and movement for reducing stress, improving mood and quality of life.
With gyms and yoga studios closed since May and outdoor activity is prohibited, more people have been taking classes online to maintain their fitness. Virtual workouts such as video tutorials on Youtube have been around for years but usage has soared exponentially since last year during the pandemic. Local gyms and yoga studios have also gone online offering live stream workouts and personal training through Zoom.
We’ve compiled a list of workouts that require no equipment and language skills. All you need is a Wi-fi connection, smartphone or desktop computer, clear space of about 2×3 sqm and a yoga mat for floor exercise. Moderate to rigorous exercise is recommended 3-4x a week for a minimum of 30 minutes for optimal health benefits.
1. CARDIO
Cardio or aerobic exercise can be low or high intensity. The goal is to raise heart rate into your target heart rate zone, this is where you burn more fat and calories. Workouts range from 30-60 minutes and include warm-ups, main workout, and cool down.
Low-Impact Cardio (30min) – Vietnamese
High-impact Cardio (30 min) – Medium to advance level full-body workout
2. TONING & STRENGTHENING
Body toning focuses on specific parts of the body to achieve muscle toning and body sculpting. These days, most popular are toning and strengthening exercises for the core and glutes.
Focus on strengthening core (20min) – Vietnamese
Tone legs, thighs, and glutes (25 min)
3. YOGA
Yoga is one of the most popular and easiest form of exercise to transition from studio to home because it doesn’t require equipment or much space. Most yoga styles can be practiced at home with the exception of aerial yoga. The benefits of yoga include: strengthening core, increase flexibility, improve posture, boost energy, and increase the mind-body connection.
Energizing yoga for all-levels (30min) – Vietnamese
Focus on Hip & Pelvis (25 min)
4. PILATES
Like yoga, Pilates is very versatile and can be practiced anywhere without equipment. Pilates is low-impact with a focus on strengthening muscles, improving postural alignment and flexibility. The movements are slow, precise and require breath control. Benefits of pilates include: strengthening spine and toning abdomen, legs, and arms.
Full body workout for all levels (40min)
Yoga Pilates Combo Workout (40min)
