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Here is the Perfect Indoor Workout for Allergy Season

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When allergy season hits, it can be a pain to get outside for your daily run. Pollen, ragweed, and other common spring allergens make any kind of outdoor workout almost impossible. Airborne allergies inflame your airways, so breathing can be difficult – not something you want to happen when you’re trying to work up a sweat!

So instead of leaving home to go for a run outside, or even just to go to your nearest gym, give your allergies a break and stay inside for your workout today. The following guide will work your whole body, from arms to legs and everywhere in between. And even better, it doesn’t require any equipment aside from your own body! Of course, if you don’t regularly exercise, prior to beginning any new exercise program, consult your physician to make sure the exercise is right for you.  Now, find yourself a space to move and get to work:

CARDIO

Rest for 30 seconds after each set, then repeat three times, for a total of 20 minutes of intense cardio.

  1. High Knees: Run in place, bringing your knees as high as possible, for 2 minutes.
  1. Burpees: Jump straight up, with your arms above your head. Then immediately crouch down, put your hands on the ground, and jump into a plank position. Jump back to standing to complete one burpee. Repeat for 2 minutes.
  1. Jumping Jacks: For 2 minutes.

CORE & BACK

Rest for 30 seconds after each set and repeat three times.

  1. Plank: Hold yourself in push-up position, without moving, for 30 seconds.
  1. Crunches: Do 10 regular crunches, 20 bicycle crunches, and ten oblique crunches on either side, for a total of 50 crunches.
  1. Superman: Lay on your stomach, with arms outstretched above your head and legs straight. Lift your arms and legs off the ground simultaneously, as high as they can go, so your body is balanced on your stomach. Hold, then return to the floor. Do 15 of these. 

ARMS & LEGS

Rest for 30 seconds after each set and repeat three times.

  1. Arm Circles: Stand and hold your arms straight out from your shoulders. Move your hands in small circles, about the size of a tennis ball, for 30 seconds. Then reverse and go in the other direction for 30 seconds. If this is too easy, add weights if you have them. 
  1. Cobra Pushups: Laying on the floor on your stomach, place your hands just under your shoulders. Push yourself up into half-cobra position, with your stomach and legs still on the floor. Lower yourself back down and repeat 20 times.
  1. Squats: With your feet hip width apart and parallel, squat down while making sure your knees don’t go forward past your toes (this is bad for your knees!). Go as low as possible and then stand again. To work your inner thighs, take a deeper stance and point your toes outward. Do 20 squats.
  1. Lunges: Start with your feet together, and then step forward into a lunge position while still making sure your knee does not extend past your toes. Lower yourself until your knee is at a right angle, then push back up to the starting position. Repeat on the other side. Do 15 lunges on either side for a total of 30 lunges.

Are you sweating yet? Good! This basic starter workout has a ton of variations, so you can increase intensity as you get better at the moves. Try adding small handheld weights or increasing the number of reps if this feels too easy for you! And when you’re done, you can rest easy knowing your allergies haven’t suffered from going outside today. If they have though, you can always use Genexa's Allergy-D allergy medicine to treat the symptoms!

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