Easy after-school workouts (Plus Free Workout Plan!)easy workouts no equipment workouts healthy living healthy lifestyle fitness
Just because you’re starting school again doesn’t mean you won’t have any time to exercise. In fact, working out after school can be easy, inexpensive and exciting - it can even help you study better! Here are some quick and fun after-school workouts.
Jog around the block
This one is pretty self-explanatory. When jogging, it’s good to start off with a walk, and slowly work your way up to a jog. It’s also a good idea to add a few seconds of sprinting.
“No Equipment” moves
There are tons of exercises that don't require any fancy equipment or even that much space in your home. Here are some of the easiest exercises you can do at home, and how to do them:
Burpees- Start in standing position with your feet shoulder-width apart. Lower your body into a squat. Place your hands on the floor in front of you, inside your feet. Jump your legs back into a plank position (your body should be parallel to the floor). Jump your feet forward again so that they land just outside of your hands. Reach your arms up and jump up into the air. Land back down into your squat to complete your rep.
Push ups- Begin in a plank position. Your shoulders should be over your wrists and your body should form a straight line, parallel to the floor. Bend your elbows slowly and lower your chest toward the floor. To finish off, press upwards back to plank position.
Sit ups- Lie on your back, bending your knees with your feet hip-distance apart. Place your hands on the back of your head (where your head attaches to your neck). Point your elbows to the sides of the room. Exhale and pull in belly button as you raise your torso by bending your hips and waist. Lift up until your torso is a few centimetres from your thighs. Inhale and return to the starting position.
"High-Intensity Interval Training" (or HIIT) is a training technique involving quick, intense bursts of exercise (eg. 45 seconds) followed by short, recovery periods (eg. 15 seconds)- this is known as one “cycle”, and how many cycles you have to repeat will depend on the level of intensity you’re comfortable with. HIIT exercises can include Squats, Lunges, Burpees, or many other exercises which don’t always require equipment. The goal is to give it your all when training, and taking your regular rest periods. This form of training can feel intense, but it’s over quickly!
Stretching your body is super important to do before and after you work out. Before starting your training, experts recommend dynamic stretching such as Torso Twists, Leg Swings, and Walking Lunges. After your session, it’s also important to cool down- a great way to do this is through slower, static stretches such as a Shoulder Stretch, Groin Stretch and Hamstring stretch.
Stretching is also great to do on your rest days, and doing yoga or pilates can help you build core strength and balance.
Now that you know a few fun and easy ways to exercise after school, it’s time to add these into your daily routine! We’ve created a Monday to Friday after-school workout plan that’s free for you to download! You can find it in our Downloads section, or by following this link.
The hardest part of exercise is getting started- however, getting into an after-school routine will make exercising a habit for you in no time. Try it out for a week or two to start - we promise you’ll feel so much better!